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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
Apr202014

ENDURANCE TRAINING-TUESDAY APRIL 22ND.

Meet at track for warm up , then drills @6.50pm with Lou.

Endurance :

5 Mins threshold ( grass),  then :

2 Sets : 1K, 800 , 600 ,400 ( 90 between )

3 Mins rec. between sets .

5 Mins steady after.

Middle dist.session 

5 Mins Threshold , then ;

At 1500 pace

5 x 300 ( 100 jog )

3 x 500 ( 1001 jog )

6 x 100 ( walk return )

Rec between sets 2 .5 mins

Then 5 Mins steady

THURSDAY THRESHOLD;

5 X 6 Mins ( 2 min jog )

Sorry I can't be there to watch, hope to be back soon.

Alan Coveney

Monday
Apr142014

Seniors endurance training w/c 14 April

5 Mins threshold . ( controlled )

3 Sets of 4 x 400 ( recoveries 60 , 45 ,30 )  2 Mins rec. between the sets.

5 Mins steady .

 

Thursday threshold :

3 x 10 mins ( 2min. rec. )

Sunday
Apr062014

QuadKids Training over Easter

QuadKids (Year 4 and Year 5) training continues at the usual time - 5.30 on Thursdays - over Easter.

Saturday
Apr052014

Seniors endurance training w/c 7 April

This week there's no grass session. But the track session is a cracker.

Tuesday: Liz Yelling 1200s

5 x 1200 with 2 mins recovery between each, as: 

1.  1200 steady

2.  400 steady, 400 fast, 400 steady

3.  3 x (200 steady, 200 fast)

4.  1200 with each 400 faster than the last

5.   1200 fast.

'Steady' might be threshold with 'fast' being 5-10k pace.

 

Marathoners:

4-6 x 800 at marathon pace, 90 sec recoveries.  You could insert a 100m pick up in each 800 if you like.

 

Thursday threshold:

10 mins, 5 mins, 10 mins, 5 mins.

 

Friday
Apr042014

Harestock Handicap - 3rd April 2014

20 runners turned out to contest the April Handicap - a new record for the event.  There were 4 very welcome newbies in Sandi O'Neill, Robin Oakley, Matt Fall and Cornel Brink.  With the clocks having changed this was the first daylight run of the year and runners enjoyed the conditions to put up some fast times with no fewer than 14 beating their handicaps.  

Our winner was one of the newbies, Robin Oakley, who just pipped the rapidly improving Simon Harvey on the line.  Joe Chick was fastest on the night completing the course in 6min 17secs and we had an amazing total of 7 runners under 7 mins.

Overall James Moore continues to lead from Robert Bryan and Victoria McCabe but still early days and with multiple discards even a total newcomer could still win it.

The next running of the handicap will be the first Thursday in May (Thursday 1st May), do come along and give it a go!