Mar
19
2018

Spring Training – Week 10

A tale of more snow…..

You would think that with the best part of March out of the way and the clocks about to change to give some extra light in the evening that we would be pretty safe from sessions not going ahead on account of snow and ice but yet again it proved differently! The weekend was a bit of a snow out but hopefully that will be the end of the bitterly cold conditions for the rest of the training block!

So how did this week of the  Spring training block fare out?? Well….

On the swimming side it was more of the same with good numbers across all training sessions during the week as the intervals increase in distance and intensity.

We had one of the usual sessions on the bike this week. On Tuesday the Spinner / Turbo / Run session, we did the last of the short interval repeat sessions containing plenty of small effort bursts and short recovery times and as ever was followed-up by the usual 6k run. We now only have 3 more spinning sessions and have a few spare bikes so if you want to get a couple of sessions under the belt before the start of the TT league then come down on Tuesday! Over the last 3 weeks we will be again looking to increase the distance off the bike and will be working up to the full 10k Olympic distance run.

The Sunday cycle was again a victim of conditions on account of the icy and snowing conditions.

The running session on Thursday was another of the timed 5k efforts and this time we changed route and covered the run series route…..despite the rain, conditions were good for running and the course was covered in good time by all. The next time we will be on this route will be in a months time with the start of the annual Run series so if you want to get some prep work in for this then join us for the last few Thursday evening sessions!

Club Training weekend 2

This weekend will be the second in our club training weekends and we will be keeping it pretty low key. We will start the weekend as ever with a 5-7-10 mile run on Saturday morning while some club members will be making their way down to Tralee on Saturday for the Kingdom Masters gala. On Sunday instead of running our own club Duathlon some members are going to head over to support the Ennis Tri club duathlon. It would be good to have a decent club turn-out for this event so if you are free then sign up on the TI website!

  • Saturday 24th March: 9am Nenagh College: 5 – 7- 10 mile run
  • Saturday 24th March:  Tralee Masters Gala
  • Sunday 25th March 11am: Ennis Duathlon

Junior Training

This weekend saw some of our Junior members attend the duathlon in Loughrea, which went ahead despite the Arctic conditions so well done to all who attended and braved the elements on this one!!!

We are due to be out at the Five alley again on Sunday and fingers crossed for the weather to hold up this week!

  • Saturday 24th March – Club Duathlon – Five Alley (1pm)

 

 

 

 

Weekly training

Swimming sessions: 2 morning sessions this week. Tuesday will be a Power set while Thursday will be a distance swim set.

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

 

 

  Tuesday 20th March  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 4 x 100m f/c kick (f)  
  8 x 100m f/c power           x 2                  (2400m)  
   
  2 x 100m f/c  
  4 x 25m f/c sprint                                       (300m) 2700m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3650m


 

  Thursday 22nd March  
   
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)  
   
  5 x 50m f/c kick 1,3, 5 side  
  4 x 25m f/c sprint                                    (350m) 1850m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2800m

 

 

Running sessions: The Thursday run is the final round of our 1k repeat sessions so will be going all the way to 10k on the repeats. The run will start as usual from Nenagh College.

 

  Thursday 22nd March  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (400m)  
   
  1km x 10 increasing pace  
  90sec recovery between each               (10000m)  
   
Novice 1km x 6 increasing pace  
  90sec recovery between each  (6000m)  
  10400m
   
Cool-down 800m easy 800m
   
TOTAL 14200m

Bike sessions:  2 sessions this week. Tuesday will be Spinning / turbo session followed by a run.  On Sunday for anyone not heading to Ennis our Sunday session that will cover 25-30 miles.

The route for this will be Nenagh – Moneygall – Army Hill – Toomevara – Dolla – Nenagh.

 

The full weekly schedule:

Day Morning Evening
 Monday S+C: Circuits: 7pm

McDonagh Park

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Spinning- TT / Run: 7pm

Leisure Centre

Wednesday Tri / Masters Swim: 9pm

Leisure Centre

Lane 1: Novice lane

Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

 Run Session: 7pm

Nenagh College

Novice session included

Friday Tri / Masters Swim: 6.30am

Leisure Centre

Lane 1: Novice lane

Saturday  10 mile Run: 9am

Nenagh College

 

 Junior Duathlon: 1pm

Five Alley

Masters Gala: Tralee

Sunday  Ennis Duathlon: 11am

Sunday cycle: 10am 

Leisure Centre

 

 


 Have a good week out there!

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