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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
Aug302015

ENDURANCE TRAINING-TUESDAY 1ST. SEPTEMBER

 

Meet at track for warm up , club chat at 6.50pm., followed by drills with Lou. Session starts at 7.05pm.

8 x 800 with 90 rec.( Alternating 5k /Threshold pace ) IF RACING then 6 x 800

Marathoners : 10 x 800 ( 90 jog rec. )

Strides - 6 x 70 m.Walk back

Thursday Threshold ;

3 x 12mins ( 2min jog )

Next 4 weeks :

WK.1. Sets of 1K +400

WK.2. Hills + track reps

WK.3. Set of 800's

WK.4. Hills +track reps

Alan Coveney

Sunday
Aug232015

ENDURANCE TRAINING - TUESDAY AUGUST 25TH.

 

Meet at track for warm up .Club chat at 6.50pm. , followed by drills with Lou .Session starts @ 7.05pm.

Run to Magdalene hill for 2 x 7.5 mins ( 2Min. rec. )

Return to track for 3 x 800 ( 75 rec. ) Marathoners 5 x 800 ( jog 75 rec. )

Next 4 weeks :

WK.1   6 X 800'S +

WK.2   Sets of 1K + 400

WK.3   Hills + reps

WK.4   800 's +

THURSDAY THRESHOLD :

3 X 12 Mins ( 2 min. jog )

Alan Coveney

 

Sunday
Aug162015

ENDURANCE TRAINING-TUESDAY 18TH. AUGUST

Meet at track for warm up. Club chat at 6.50 pm followed by drills with Lou. Session starts  @ 7.05pm.

Run to Magdalene hill ; 2 x 7 Mins ( 90 rec. )

Return to track : then 3 x 800 ( 75 ) @ 5k pace .Marathoners 5x 800 

Next 4 weeks :

WK.1. Hills + reps

WK.2. 800's

WK.3 . Sets of 1K +400's

WK.4 . Hills + reps .

THURSDAY Threshold :

5 x 8 mins ( 2 min jog between ) for marathoners ( 4 for others )

Alan Coveney

Sunday
Aug092015

ENDURANCE TRAINING-TUESDAY 11TH.AUGUST

Meet at track for warm up , drills @ 6.50 pm. with Franklyn . Preparation for Lou's Magic Mile .

First race 7.10 pm. Races every 10-12 minutes . 5 Races.

Race should be followed by Threshold training ( 20 - 30 minutes )

NEXT 4 WEEKS :

WK.1 : Hills + reps

WK.2 : Hills  + reps

WK.3 ; 800's

WK. 4 : Sets of 1K + 400

THURSDAY THRESHOLD

3 X 12 Mins ( 2 min jog between )

Alan Coveney 

Thursday
Aug062015

Harestock Handicap - 6th August 2015

We had 19 runners for tonights handicap and a real blanket finish in the rush behind the leaders with 10 runners finishing within 10secs of each other.  Our winner on the night was Kevin Frisby making a welcome first appearance of the year and easily beating his previous best to win ahead of Adrian Field and Steve Goodwin.   Kevin becomes our 8th different winner this year, it would be nice to maintain this remarkable sequence so come along next month........our next winner could be you !

We also welcomed an event newbie, Bruce Ayling, and Louise Snook, back to the handicap after nearly 3 years away with injury problems.   

On a night when 6 runners beat the 7 minute "honours" mark our fastest runner was Joe Chick (6'10) from James Moore (6'13) and Bruce Ayling (6'19).  Bruce's fantastic debut time puts him onto the honours board in 11th place and Kevin Frisby (6'44) also joins the board in 31st.

Charlie Hoskins returns to the top of the overall standings now ahead of James Moore as Steve Oliver drops to third.  With 4 races and 2 discards yet to be factored in there is still scope for an upset.

The next running of the Harestock Handicap will be on Thursday 3rd September, meet at the track 18.45 for 19.00.