I will publish the Tuesday night run session weekly here for people who might not be able to attend so they can catch up in their own time. Last night we had a tough hill session as follows:
Session threshold set hill efforts, 250 mts at 70 % 200 rec , 200 @80 %, 150 rec , 150 mts @80%,, 100 rec , 100 @ 85%with 50 rec , 50 flat out with 250 rec,x 2 sets.
Followed by 2 x 1250 with all at 80 to 85 % slow rec , 9.5k run
Thanks to Eamonn and great to see so many people out last night. Nicola
For any of those who missed Tuesday nights run session, it was a tough onebut once again we had a great turn out, well done all. Here it is:
15/20 min warm up Z2 , followed by 4 x 30 sec efforts at z4 with sane recovery
500 at above threshold, with 3 min rec, followed you 500 at race pace same recovery, 1 k at below race pace , 1 k at race pace , 500 at above race pace all with same recovery 3 mins , finish with 20 sec flat out pace same recovery x 2 sets, cool down 15/20 minutes total set 1.10 hrs
Another great turn out again at tonight's run session. Welcome to all our new athletes and well done all. If you missed tonight just remember EASY easy HARD hard!!
This week, we ran around Greystones 12 x 30 sec efforts at pace, 2 min rec , followed by 3 min on 3 min off x 2 sets .. 60 mins
Thanks Eamonn for a great session and hope to see you all at the track on Sunday at 10. Thanks.