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TOPIC: Tuesday night run session

Tuesday night run session 16 Jan 2019 18:26 #15091

  • Crean
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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

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Tuesday night run session 22 Jan 2019 21:05 #15098

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A nice loop of the town tonight with 30 second pick ups every 3 minutes after 10 min warm up. Record turn out with 31. Let's see if we can top that next week! Well done all
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Tuesday night run session 07 Feb 2019 22:45 #15154

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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

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Tuesday night run session 12 Feb 2019 22:29 #15160

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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.
Nicola
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Tuesday night run session 05 Mar 2019 22:56 #15190

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Well done to the Hardy bunch out in the elements tonight. For those who missed it we did a loop of Greystones with pick ups.
Team A (the faster dudes) did 30 seconds on followed by 2 min recovery x 12 and Team B (aka Team Marlies) did 30 seconds on followed by 3 minute recovery x 9 but we did at least 10 as we are just awesome!! Well done and hopefully see you all back for a nice dry evening next week.
Please note this Sundays track session has been postponed to 31st March. Thanks.
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Tuesday night run session 02 Apr 2019 21:04 #15225

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Well done to all who turned up to tonight Tilley session. Nice 10km loop around Stones with Group A doing 30secs on and 90 secs recovery. Group B doing 30secs on with 2 min recovery x 12.
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