Wednesday Run January 10th

Wednesday runs are back for 2024, unfortunately the first scheduled run comes with a warning. As the weather is very very cold there is a danger of slippy roads. If we feel it is going to be too dangerous either getting to the run or for the run itself we will cancel. Please keep an eye on our WhatsApp groups Cork “CTC Cork Tri Club” and “CTC Broadcast” we will make a call before 5:00pm on Wednesday and post on these chats.

Hopefully people have been keeping their fitness levels up, particularly those who are targeting the Kinsale 10. There will be 22 minutes at tempo divided between 4 minute and 3 minute intervals. For safety reasons we are asking everyone to meet at the first roundabout inside the Business and Technology Park at 6:40pm. For the group which usually runs from the Kingsley along the Curraheen River walkway, this is very sheltered and is often very slippy in frosty weather, so NO GROUP MEETING ON THE STRAIGHT ROAD this week.

Session

Meet at the first roundabout inside the Business and Technology Park on the Model Farm Road at 6:40pm

Easy 2 laps warm up in the business park

6 x 60m strides

4 x 4 minutes at tempo with 2 minute easy recovery jog

2 x 3 minutes at tempo with 1.5 minute easy recovery jog

Easy jog to re-group and back to the first roundabout

Whatever about icy roads it is definitely going to be cold so wrap up well, ideally in layers so that if you do get too warm you can shed a layer. Wear a hat. Please have some kind of light or Hi-Viz clothing.

There is parking inside the Business Park in the visitors carpark. Do not park in the company car parks as there can be clamping.

Remember to check the WhatsApp posts on Wednesday afternoon