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Training at a glance:
Tuesday - 6:30-8 Bar End Track - grass session
Wednesday - 6:45 River Park - social Run
Thursday - 6:45-8 Bar End Track - tempo run and social runs
Saturday - 8:00 River Park - long run (check with Coaches)
Saturday - 9:30 Farley Mount (check with Coaches)
Sunday - various runs - speak to coaches

 

Sunday
Sep142014

Grass session for Tues 16th Sept

As an alternative to the hill session:

8 x 400 as:

1st 400 steady, 2nd 400 slightly faster (eg threshold pace), 3rd 400 slightly faster (eg 10k pace), 4th 400 jog recovery... and repeat. Continuous, no static recovery - just the 400m jogs.

Then up to 3 x 1k with  75s recovery.

Marathoners extra 20 mins at MP as per Alan's session.

 

 

Saturday
Sep132014

ENDURANCE TRAINING-TUESDAY SEPTEMBER 16TH. +

Meet at track for warm up . Drills with Lou @6.50pm .Session starts at 7.00.

Run to Magdalene hill for hills loops .

2 x 7.5 Mins ( 75 )

Jog return to grass area for :

3 x 1k ( 75 ) @ Threshold

Marathoners extra 20 Mins @ M.P.

NEXT 4 WEEKS :

WK. 1   8OO 's,  + extra for marathoners

WK. 2   Hills + 1k 's

WK. 3  8OO's OR 1K +400's

WK. 4 Hills + mile reps

THURSDAY THRESHOLD :

12 Mins x 3 ( 2Min jog )

Alan Coveney

Sunday
Sep072014

ENDURANCE TRAINING -TUESDAY 9TH.SEPTEMBER +

 

Meet at track for warm up and drills @6.50pm with Lou . Session starts at 7.00pm.

If racing 6 x800 ( Alt . thr.and 5k pace ) 90 rec.

Extra 2 x 800 if not racing .

STRIDES at end of session.

Marathoners extra 4k @ M.P.

Following 4 weeks .

WK 1 . Mag Hills + 1k 's

WK 2 . 800 'S

WK.3 . Mag Hills + 1k 's

WK.4  800 'S OR 1K +400 sets

THURSDAY THRESHOLD ;

10 MINS , 15 MIN , 10 MINS ( 2 MIN JOG between )

 

Alan Coveney

 

 

Thursday
Sep042014

Harestock Handicap 4th Sept 2014

Great racing at tonight's handicap with many PB's and a fantastic course-record equalling run (5'56") from Ian Debnam that was only good enough for second place.  Our winner on the night was Adrian Field back in fine form and equalling his PB to notch up a 3rd win of the year.  Behind those two a thrilling blanket finish saw James Moore hold off Joe Chick and William Bryan just edge out his mother in the battle of the Bryans.  

James Moore still leads the overall series now from Adrian Field and Simon Harvey but with 3 races to go it is still up for grabs. 

After all that excitement the top of our honours board now looks like: 

Monday
Sep012014

ENDURANCE TRAINING FOR NEXT 4 WEEKS

9Sept - 6 x 800 .Marathoners extra

16Sept -Hills + 1k's Marathoners extra

23 Sept - 6 x800 .Marathoners extra

30 Sept. -Hills + 1k's

A.C.