Last run of April and still in the Showgrounds on the Curraheen Road. A mixed set this week of 2 minutes, 4 minutes and a final 8 minutes, the excercise it to try and hold the same pace across all of the time slots. So if you run at 5 minute kilometers for the 2 minute segment, try to hold that same pace across the 4 minute and 8 minute segments. Going out too fast on the short blocks will probably mean you won’t be able to hold the pace for the 8 minute block, its all about pace.
Session
Easy warm up lap
4 x strides
4 x 2 minutes at tempo with 1 minute easy recovery
2 x 4 minutes at tempo with 2 minute recovery
8 minutes at tempo
Cool down
This is not the actual sauna!!!
Usual meeting arrangements for the evening, session starts at 6:15pm at the showgrounds on the Curraheen Road. A lot of the runners meet and park at the entrance to the UCC Playing Fields in a little closer to the city at 6:00pm and then jog the 1km together out to the showgrounds. There is very little parking close to the showgrounds entrance.
An added option this week, Gedska, who does the run every Wednesday lives quite close and has offered access to his Sauna for anyone who would like to partake he can take about 6 people. If you are interested in having a sauna after the run give a thumps up emoji on the Cork Tri WhatsApp notification. Gedska needs to know in advance so that the sauna can be warmed up in advance. We can give you the address/Eircode at the session if you are going to go.
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