Oct
16
2018

Membership Due

Membership is now live on Triathlon Ireland website so once you log into your account you select the “renew membership” option. Please make this a priority so none of us end up in court, or worse……. need treatment from Doctor Paul!!!

 

Oct
16
2018

**** Change to swimming schedule****

Swimming on a Wednesday night is now at 9pm and not 8pm. It will remain like this for the rest of October. Then in November it will change to Tuesday at 8pm and remain like that.

 

Oct
15
2018

Week 1 done!

Well done to everyone that attended any training session last week. First week back is always the hardest, mainly because with this weather you don’t know whether you will be running in tropical sun or thunderous rain!

Monday nights run at 7pm consisted of some people doing the 3K loop 3 times or the 2.5K loop twice. No record lung bursting speeds were introduced so its open to all who can run/walk/jog.

Tuesday mornings swim was still a little quiet so don’t be shy to a 6:30am dip in the pool! Great way to start the day and with a spin and run in the evening you have defo earned ownership of the remote in the evening! Tuesday evening had a full house with the spin bikes at 7pm, but plenty of room for people to bring a turbo and their own bike. There was a short 2K run after it.

 

 

 

 

 

 

 

 

 

 

 

 

Wednesday evening we joined the masters for their swim set at 8pm. They are getting great numbers but low on the tri side. This is a coached session and you get a huge bang for your buck! €7 and that includes entry into the pool.

Thursday morning started with the 6:30am swim and whatever hope we had of getting ye out of the bed on Tuesday morning, Thursday suffered more with just 4 in the pool! In the evening we had the run set on Dromin Rd at 7pm. Good numbers here again and with it all set on that one stretch of road no one is left behind.

Friday morning we joined the masters for their 6:30am swim set so Friday evening was a well earned rest with nothing on!

Saturdays cycle was cancelled as the weather was a total wash out, but it looks good for this coming Saturday so pump up those wheels!

Sunday there was a hill run up Coum. A small few completed different distances here from 5K to 13 miles!!! Look out on viber for meet times on this. We tend to meet at yellow bridge around 9:40 in case people don’t know where to go.

We are still working on setting up the membership on TI, we just need some documentation to show the committee are all safe citizens!! Could take a while with Clever on board!

Its Monday so now it all starts again. Get your training plan sorted for the week and try and make as many as you can.

Oct
9
2018

Who’s an Ironman? I’m an Ironman!

Straight from the biography called “the life of James” comes the below excerpt which we believe could lead into an amazing life story book! James, Yvonne and Noel have added themselves to the club board of “IM achievers” so enjoy the report from James below.

Pour some tea folks, this is laborious!
So after 6 months of training and 2 weeks of meandering our way through France (beautiful, may I add) we arrive in Calella on Monday evening to our humble abode for the next 8 days (Hotel Haromar). They definitely know how to put a guy to test here anyhow, like who’s idea is it to have a beer fest and Ironman on at the same time? No doubt it will make more sense next Monday!

We had already decided that we would do our sightseeing these next 2days. 2 reasons, we might not be able to next week and plus, it’s done in time to give the legs the rest before Sunday. Barcelona open top bus tour highly recommended (wont bore ye with it but Nou Camp and Gaudi to name just a few highlights), but first up is a 2k swim in the blue warm waters of the med. Choppy but very manageable, followed by Hotel buffet brekkie, which to say the least is interesting. Toast, plum jam and hard boiled eggs after a feed of bacon and beans! Off to Barca on the train to do our touristy duties! Dinner, courtesy of our half-board which we decided on after a warning or two from Sean Gleeson, was again interesting, but a meat feast all the same. So, I did what he told me to do, “I stuffed myself”. Happy out here!

Next day is pretty much the same except it was a 10k run, followed by some more delicate breakfast cuisine. There was then a trip to Barcelona, grub n good night.

Thursday saw a lot more lycra clad people around and my detective skills deduced that they were not here for Octoberfest! Handy cycle planned for today, out to Matarò and back. Roughly about 50k. Big kudos to young Keith Butler for the Nenagh-Limerick road repeats idea for our training, similar cycling terrain but much better surface here. A reality check though, if it was ever needed, is “you know you won’t win when u are going downhill at 28mph and get overtaken”. Registration opened this evening so over we popped and its then you realise that this shit just got real! Your bright orange wristband tells everyone the real reason you’ve landed in Calella and it isn’t to just top up the tan! There’s also a green wristband given to first timers or Ironvirgins which is a nice touch for being able to pick out fellow newbies! Of course the expo tent got paid a visit coz if there’s one part of this whole IM experience that my wife has excelled at, its buying shit! 6 months of “we’ll need this, we’ll need that”, just ask Noel!

Friday kicks off with a 4 mile run. A hell of a lot more wetsuits and caps bobbing up and down in the sea this morning too! Getting exciting now. Seeing as this is a relaxing day we opt to treat ourselves to a massage in the Crol Centre (fabulous place, 50m outdoor pool, full Thalasso spa), highly recommend pre or post-race or both. Our third musketeer arrived tonight with our entourage of supporters. After 6 months training together I’ll admit, I had started to miss that ugly mug!

Saturday morning with Team IM Capparoe fully reunited, we head on down to get Noel registered! If ever there was a remedy for any nerves, it’s listening to young Oisín telling his tales of airports, flights and putting the shits up nervous flyers like Josie (a gas young fella). He may have taken the slagging over their superior hotel a little too far though! Briefing attended, lunch eaten and off we trot to sort our gear into red and blue bags. Bikes and bags checked, double checked and just to be sure checked again, off we go to rack them in transition. Timing chips picked up and its then you realise, I have to do this, even if its just to get my bike back. Fine dining this evening was courtesy of the Hotel President (Oisín had a point, it was a far superior hotel). Bed for 10pm.

So D-Day arrives! Breakfast of Champions (weetabix) eaten by 6am. Little did I know that I’d be seeing it again not long after! We met Noel at 6:45 and headed on down to transition for our date with destiny! It absolutely bucketed rain half way down (Barcelona my arse, should of waited for the fine day in Cork!).

Swim : only thing I can say is that it was brutal. No swimming at home could of prepared me for it. The swells were ridiculous. I think I was in the water about 4minutes and realised I was possibly further from the first turn then than when we were standing on the beach! The halfway turn was where I gave the weetabix to the jellyfish! Not an attractive image I grant you but it happened 5 more times before the final turn for land. Turns out I wasn’t the only one (even of the 3 of us!) Cursed Butler a few times, thinking back to him pointing at the pool and saying “friend, the swim is the very same as that”. Well pal, I know you are working there a long time but I didn’t realise you were there before it had a feckin roof!

Transition 1 was a little elongated to try and compose myself, not even sure Dr. Paul’s coca-cola trick could remedy this.

Bike: Now this was a different story. Limerick to Nenagh 3 times was how I approached it. I even had my Dalys Cross croissants. Kept it as close as I could to a constant 30km/hr, so I was happy enough. Nutrition was 6 x 750ml bidons of iso energy/carb drink, 2 x croissants, 8 x figrolls, 2 x bars of chocolate, 5 x salt stix. It rained for a fair share of the bike section.

Transition 2: Uneventful. I had planned on taking my time so I could get my heart rate as low as possible and away then for the run.

Run: Im at my happiest running, even marathons, but this isn’t a marathon! You can talk about your strategies etc. and how you’ll approach the run, as I did myself, all you like but you won’t know how the run will go until you’ve taken your leg back out over that saddle! I tipped away at a roughly 8:45min/mile, walking the aid stations. Happy out with my time, was around and about what I’d have hoped. Nutrition was 4 x Gels, banana segments, orange segments, water and coke.

The most important thing was the 3 of us finished! Its been a great 6 months where we all had a bit of craic training together. 2 of us off now to do some active recovery on the Camino! The help and support from all club members has been priceless. Long cycles and runs are made shorter by good company and the odd legend or two. I always say there’s strength in numbers! Thanks a mill to each and every one of you guys and gals. Just so ye know its mucho mucho appreciado!

A question I will no doubt ask myself:
Will I do another Ironman ? Hell yeah!

A Question we’ve all probably asked ourselves :
Can I do Ironman ? My reply is “You can’t Not”

  

 

  

 

 

 

 

 

 

 

Oct
4
2018

Update

Just a quick update to the below post. For the Saturday cycle it will start on Saturday October 13th at 8:30am outside the leisure centre. The route will be decided on the morning.

And a big best of luck shout out to James and Yvonne Sheehan and Noel O’Meara taking on an Ironman Barcelona in Calella on Sunday. Looking forward to reading that race report!!

Oct
3
2018

And we’re back!

We’re back!!! And hopefully with a bang from the stampede of  people coming through the doors to training next week! No pressure! Grab a cup of tea and some cake cos it’s a long read and also your last slice of cake until Christmas!

Thank You:

First course of business is to give Paul Scully a massive THANK YOU from everyone in the club. Paul has been chairperson for the last 3 years and if I had a red book I’d do a “this is your life style” presentation! To name a few of his achievements over the 3 years: We are now fully equipped to facilitate our own races, new members have joined since Paul’s involvement in running the Try-a-tri events, and most importantly of all, no competitor in any of our races went missing or suffered long-term injuries!

 

 

 

Thankfully Paul will be staying on as head coach and will be joined by his new sidekick Darren Dunne! More on that later. So where does that leave us all? Well if you were at the AGM there was a lot of plying him with drink and it didn’t work! So your new chairperson is…………. John Meagher. The rest of the committee remains the same: Mary Donnellan, Cliodhna McGrath, Ronan O’Driscoll. But with one added member, our new social secretary Mr. Clever Ryan.

We are a small club so whilst there is a committee, we look for everyone’s help and input into the running of the club, so if you have ideas or suggestions please let us know. Also, we will need your help when it comes to training. We have all been at the stage where we are new to the club or just exercise in general!! So please help lead some sets with us where we might break into different groups to facilitate all levels of fitness.

Membership:

I know we are all living in fear of the budget that’s about to be released but membership to the club is like food shopping to your home! We can’t survive without it. It will remain at the rock bottom price of €30 for adults, juniors are free and married couples are €50. A big change to membership this year is that you will pay through the Triathlon Ireland website (once I get it up and running).  The reason for this is insurance. We have been hounded by TI for a while now and this year we can hide no more. We offer so many coached training sessions that it’s no longer feasible for people to attend without being fully covered. Membership to the club is just that, membership. TI membership is where the insurance comes from to cover our butts! So please start emptying the couch for loose change or if you have kids they wont miss their communion money! Either way there will be a big drive to get all this closed out over the next 2 months.

So whats the benefit of your €30? Paid members will be emailed coached club training sessions one week in advance from our new coach sidekick, Darren Dunne. These sessions are for club members only and not to be shared outside of the club. This is Darren’s career and NTC are lucky to have an elite triathlete affiliated to our club and to tailor sets specifically for us.

Training:

So whats the schedule looking like?

  • Monday: We are introducing a run here which will consist of different distances to allow all abilities to attend. There will be 3K and 6K options. They may consist of loops so that we are all in the same vicinity, but this may change as the weeks go on. It will start at 7pm on the Dromin Rd outside the Tech (same location as our Thursday runs). It’s geared towards continuous running so people can build up their distance. Please make sure to wear Hi Vis gear as we will be running public roads.
  • Tuesday Morning: Our 6:30am morning swims will continue at the pool. Tuesday morning sets tend to have a sprint focus but this can change.
  • Tuesday Evening: We return to the leisure centre for turbo training and a quick run off the bikes. This starts at 7pm with an aim to do 45 mins of spinning and then a short run after to get the legs used to that transition. There are 13 spinning bikes available in the room so if you want one of those please text John on 0879387235 to block book one. Its €15 for 5 weeks and given on a first text first served basis! You can pay this next Tuesday at the first spin. You can still bring your own turbo and bike if you want too and that is free.  Hi Vis gear is required for the run.
  • Wednesday: We would like all our members to attend the masters swimming on a Wednesday at 8pm in the pool. This is a great coached session focused on all elements of swimming such as stroke work and technique as well as speed and distance. It only costs €7 and that includes your entry into the pool. This is also another reason to get your insurance as swimmers have a swim Ireland licence.
  • Thursday Morning: Our second 6:30am swim will continue with a tri specific set, also subject to change.
  • Thursday Evening: We return to the Dromin Rd for our run set. This is a 1K stretch of road and allows us to do different sets for all abilities. Again, Hi Vis is a must. 7pm start.
  • Friday Morning: There is a 6:30am masters swim sprint set.
  • Saturday: Club cycle. 8:30am outside the leisure centre. The route will be decided on the morning or its organised by people through our viber group so if you are not on it let us know and we can add you.
  • Sunday: We are introducing a mountain run at 10am. This will be for all levels too as you can choose what distance you do. There is a long loop or you can do an up and back version but its a great way to get some hill training in and the surface will be fine for normal runners.

As you can see that’s a full on week of coached training and rivals larger tri clubs in the country so please come out and support these session, pay your membership and insurance and reap the benefits during next years racing season.

New to Triathlon:

Are you fed up of looking for playlists to run to on Spotify? Are you sick of cycling against a head wind with no one to block the gale force wind in front of you? Are you drowning in the pool after 2 lengths? Then look no further than Nenagh Triathlon Club. As you can see from our list above, we have a huge amount to offer, and we encourage all levels of fitness and abilities to come join us. Go to the contact tab on our page and contact any of our committee members, or get in touch through Facebook.

Miscellaneous!: 

Our social secretary will update you on team building events that may occur in the future but 2 definite dates for the diary are October 28th for some bank holiday madness. We have a group doing the Dublin marathon so it will be mainly to listen to their tall tales!

The second date is December 15th for the annual Christmas party. I have no comment on who could be dressing up as Santa!!!!

See you all on Monday Oct 8th with your running socks on!!!!

Sep
2
2018

Season Break

That is it all done and dusted for another year. A big thanks to everyone who took the time to attend our End of Year activities and AGM. We are now on official break and will be back with Nenagh TC version 2019 in October.

In the meantime all has not come to end end and while we are officially on break there are a number of unofficial sessions that will be ongoing until the new season in October and these are listed below. Keep an eye on Viber for updates regarding times and venues.

 

End of Year Cycle

The day got off to a start with our End of Year cycle with a customary coffee stop along the way. In the end we covered about 90k so well done to all who came out in support.

 

 

 

End of Year Swim / Run

 

Next up it was out to Youghal for the swim and run parts. The swim varied from 2.5 – 3.5k and the run from 5 – 10k in total. Conditions on the lake were as flat as could be and made for pleasant swimming. A big thanks to all the lads who were in boat support for the swim.

End of Year AGM

The day finished up with our 2018 AGM. A lively discussion regarding the season gone and the season to come. A big thanks to all who attended and contributed to the running of the club for the coming year.

The new 2019 committee will be putting the new season sessions together so keep an eye on this space!!!!

Finally, a big thank you to all club members who made the 2018 season a success. We hope to see ye all back up and running for Winter training in October 2018!!!!

Unofficial sessions

As mentioned a number of sessions will continue during the break and this schedule is below. Keep an eye on the Viber group for times and locations.

 

 

Day Morning Evening
 Monday Hill running: 

TBC – Viber

Tuesday Morning Swim: 6:30am

Leisure Centre

Rolling over session:

TBC – Viber

Wednesday
Thursday Morning Swim: 6:30am

Leisure Centre

Friday
Saturday Saturday cycle: 

TBC – Viber

Sunday 

 


Aug
29
2018

*Update* End of Year Events

 

 

 

By popular demand we are adding to the list of end of year events and will now also have an end of year cycle on the Saturday morning…..even more choice!! so join us for whatever ye can fit in!!!!!

End of Year Cycle: starts at 8:00am at Nenagh Leisure Centre.

With the success of the group cycles over the last number of months we are now going to include a cycle element to the end of year events. We will aim  to cycle about 80km over the route of:

Nenagh – Roscrea – Templemore – Borrisoleigh (coffee stop) – Templederry – Dolla – Nenagh.

We will be leaving from the leisure centre at 8am and the pace will be well controlled. As the cycle is a bit longer than our regular make sure you have adequate provision of water and food.

End of Year Swim: starts at 5:30 in Youghal.

We are expecting around 10-15 swimmers at this. As ever there are 2 swimming options with the overall finish at Garrykennedy. There will be people there in cars to drop your gear over to Garrykennedy. All you have to do is swim over, jump in the shower, get changed and head into the pub for pints.

If someone has a kayak or boat available on the day to provide cover for the swimmers then let a committee member know and come down and join in with us.

End of Year Run: starts at 5:30 in Youghal.

For those who are not swimming this year we are holding an end of year run. Leaving at the same time as the swim from the same location there will be a choice of 5k (direct run from Youghal to Garrykennedy) or 10k (Youghal – Portroe – Garrykennedy).

End of Year AGM: starts at 8pm: venue Larkins Garrykennedy

Following the swim we will be having our annual AGM and we would hope that as many members as possible can attend this event as there have been a number of developments within the club over the past year and as ever we would like as many members as possible to come and play a role in the determining the aims and objectives of the club for the upcoming year. This is a pretty informal meeting and will not take too long but it is important that if you are free that you attend.

The club is more than just the committee and at committee level we would like to get the views and opinions of as many members as possible on further club development for the 2019 season.

In Triathlon terms we are a small club and so rely more heavily than other clubs on our members having an active role within the club so leaving the running of the club to the few on the committee is not a long-term viable option for us so we hope that the club will support this meeting! And as ever if you wish to have a more formal role within the club at committee level we are sure we can find something for you!!!!

As with our previous AGMs following the meeting there will be some food and a few drinks on offer for anyone interested…..another good reason to attend!!!!!

This year there will be changes to both the committee and training regimes so if you want to have your say on this for the coming season then please attend the AGM.

Any suggestions or issues that you may want to discuss regarding the club at this meeting then just let a member of the committee know. 

Aug
27
2018

Autumn Training – Week 9

And so the end is near……..we are down to the final week of the season and with that the end of year activities in our swim and newly introduced run. For some the season continues for another couple of weeks with half and full IronMan events so we wish all doing such events the very best!

This will be the last bulletin for the coming season so from a committee level we would like to thank all members who supported our training sessions, events and kept in touch with our weekly bulletins. We will have some more definite plans for next season after the AGM so keep an eye on this space!!!!

 

 

End of Year Swim: starts at 5:30 in Youghal.

We are expecting around 10-15 swimmers at this. As ever there are 2 swimming options with the overall finish at Garrykennedy. There will be people there in cars to drop your gear over to Garrykennedy. All you have to do is swim over, jump in the shower, get changed and head into the pub for pints.

If someone has a kayak or boat available on the day to provide cover for the swimmers then let a committee member know and come down and join in with us.

End of Year Run: starts at 5:30 in Youghal.

For those who are not swimming this year we are holding an end of year run. Leaving at the same time as the swim from the same location there will be a choice of 5k (direct run from Youghal to Garrykennedy) or 10k (Youghal – Portroe – Garrykennedy).

 

 

End of Year Cycle???: TBC!!

To complete the trio this year a few members have asked about having an end of year cycle that will take place on the Saturday morning prior to the swim / run events. At present we are thinking of cycling around the lake (68miles / 110k) with an early turn off (35miles / 55k) for anyone wanting to do part of the route.

We will put a message up on Viber later in the week to check for level of interest in this cycle and if enough want to do this cycle we will finalise times etc…watch this space!!!!!

 

 

End of Year AGM: starts at 8pm: venue Larkins Garrykennedy

Following the swim we will be having our annual AGM and we would hope that as many members as possible can attend this event as there have been a number of developments within the club over the past year and as ever we would like as many members as possible to come and play a role in the determining the aims and objectives of the club for the upcoming year. This is a pretty informal meeting and will not take too long but it is important that if you are free that you attend.

The club is more than just the committee and at committee level we would like to get the views and opinions of as many members as possible on further club development for the 2019 season.

In Triathlon terms we are a small club and so rely more heavily than other clubs on our members having an active role within the club so leaving the running of the club to the few on the committee is not a long-term viable option for us so we hope that the club will support this meeting! And as ever if you wish to have a more formal role within the club at committee level we are sure we can find something for you!!!!

As with our previous AGMs following the meeting there will be some food and a few drinks on offer for anyone interested…..another good reason to attend!!!!!

This year there will be changes to both the committee and training regimes so if you want to have your say on this for the coming season then please attend the AGM.

Any suggestions or issues that you may want to discuss regarding the club at this meeting then just let a member of the committee know. 

 

 

Weekly training 

Swimming sessions: 2 morning sessions this week. This week will be some distance swims in preparation for the end of year swim.

Shorter versions for the novice lane will be supplied on the morning and will cover 1-1.5k.

 

  Tuesday 28th August  
   
Warm-up 4 x 50m f/c easy-stroke  
  1 x 50m b/c easy-stroke                        (250m)  
  4 x 50m f/c easy-breath 4th  
  1 x 50m b/c easy-stroke           x 2       (500m) 750m
   
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                         x 2       (500m)  
   
  800m f/c breathe on 4th                         (800m)  
   
   
  4 x 25m f/c sprint                                    (100m) 1400m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2350m

 

 

  Thursday 30th August  
   
Warm-up 4 x 50m f/c easy-stroke  
  1 x 50m b/c easy-stroke                        (250m)  
  4 x 50m f/c easy-breath 4th  
  1 x 50m b/c easy-stroke           x 2       (500m) 750m
   
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                         x 2       (500m)  
   
  1000m f/c breathe on 4th                         (1000m)  
   
   
  4 x 25m f/c sprint                                    (100m) 1600m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2550m

 

Running sessions: 1 session this week. Monday will be another of the hill running sessions at 7pm in Coum.

 

Bike sessions: 1 session this week. Tuesday will be another run of our rolling over session and will cover 36k with a rolling over period.

 

The full weekly schedule:

 

Day Morning Evening
 Monday Hill running: 7pm

Coum

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Rolling over session: 7pm

Leisure Centre

Wednesday
Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Friday
Saturday End Year swim / run: 5.30pm

Youghalarra quay

Sunday 

 


 Have a good week out there!

Aug
19
2018

Autumn Training – Week 8

And then there were 2……the final weeks of the training season, with that the end of year events and the AGM. The sessions are all on wind-down mode and apart from the running most of the regular sessions will finish for a well deserved break at the end of the month.

End of Year Swim / Run

As is the normal course of events we will have a few events to mark the end of the season and our AGM.

This year we as well as the swim to Garrykennedy there will also be a 5k / 10k run from Youghal to Garrykennedy for anyone who is not interested in the swim event.

  • Saturday 1st September:            Glin Triathlon                                      Glin, Co. Limerick
  • Saturday 1st September:            End of year swim / run / AGM        Youghalarra – Garrykennedy
  • Saturday 15th September:          Lough Derg Challenge                       Youghalarra – Garrykennedy

End of Year AGM

We will having our AGM immediately after the swim / run in Garrykennedy (8ish…) so we would hope that as many members as possible will be able to stay or come out to attend this. The AGM is your chance to have your say on the running of the club for the upcoming year.

This year there will be changes to both the committee and training regimes so if you want to have your say on this for the coming season then please attend the AGM.

 

 

Weekly training 

Swimming sessions: 2 morning sessions this week. Tuesday will be a short interval set while Thursday will be the last of our triathlon specific drill sets.

Shorter versions for the novice lane will be supplied on the morning and will cover 1-1.5k.

 

 

  Tuesday 21st August  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                                    (250m)  
   
  4 x 100m f/c on 1:20  
  4 x 50m f/c on 40s  
  1min rec                                    x 3            (1800m)  
   
  4 x 50m f/c recovery  
  4 x 25m f/c sprint                                   (250m)  
   
  2300m
   
Cool-down 200m f/c easy 200m
   
TOTAL 3250m

 

 

  Thursday 23rd August  
   
Warm-up 25m r.arm/l.arm/catch/full  
  25m full stroke on return  (200m)  
  1 x 50m b/c                                   x 3  
  750m
   
Main-set 2 x 100m f/c drill 1  
  2 x 100m f/c drill 2                   x 3             (1200m)  
   
  4 x 50m f / c  
  2 x 50m b / c                                               (300m)  
   
  3 x 50m  f/c kick  
  4 x 25m f/c sprint                                      (350m) 1850m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2800m

 

 

Running sessions: 1 session this week. Monday will be another of the hill running sessions at 7pm in Coum.

 

Bike sessions: 1 session this week. Tuesday will be another run of our rolling over session and will cover 36k with a rolling over period.

 

The full weekly schedule:

 

Day Morning Evening
 Monday Hill running: 7pm

Coum

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Rolling over session: 7pm

Leisure Centre

Wednesday
Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Friday
Saturday
Sunday  Open water swim: 6pm

Youghalarra quay

 


 Have a good week out there!

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