Apr
29
2018

Summer Training – Week 4

It feels like they have only started but already the time trial and run series for this year are coming to an end. We hope that those who made the effort to attend these sessions have benefited from the short, sharp intense work and hopefully it will stand as a good marker to progress made….while for those who did not come out as yet, well there is one more week to get out and set a PB on the bike and run courses!

Joey Hannon 2018

A number of club members made the short trip over to Limerick for the ever popular and multi-distance Joey Hannon Triathlon. Well done to all members who took part! Darren Dunne (2.00), Eoin Woolley (2.17), Seamus Duggan (2.31), Ramon Rodriguez (2.49) , Ciara Cairns (2.49).

Ballinree 5k 2018

The weather was again good for the annual Ballinree 5k and so with that a good turn out from the club. The club had all of the first three in the male event with Gary Scully taking the honours followed closely by David Sheahan and Andrew McLoughlin, while Charlotte Jones won the female event on the day so good results for the club all round. Also taking part were Paul Scully, Eddie Tucker, John Meagher, John Manley, Mike O’Keeffe. A good feed afterwards and all left happy!

Masters End of Season Gala

A reminder that the end of Masters training for the season is fast approaching and as is custom there will be an end of season gala at the final evening session on Wednesday 9th of May at 8pm.
As ever we would hope that this will get good support from the Tri club on the night so keep this date free in your diary!!! (The run series finishes the week before so that cannot be used as an excuse!!!). 

 

Time trial league

The time-trial league has one more week to run from the Leisure Centre at 6.30pm on Tuesday. This will follow the North Tipp Sprint route and has 3 turn off options 10k / 20k / 36k…so last chance saloon to get a time on the board! Cost of entry is free to all members.

 

Run Series 

 

This years Run series will finish this coming Wednesday and to date we have seen great improvements in times. This week is prize week and it is winner takes all in the “beat the clock” round….so if you want to post a time and potentially take the series title then be there on Wednesday at 7pm from Nenagh College. The run has the usual €2 entry!!!!

 

Weekly training

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

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

 

 

  Tuesday 1st May  
   
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)  
   
  1300m f/c breathe on 4th                         (1300m)  
   
   
  4 x 25m f/c sprint                                    (100m) 1900m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2850m

 

 

  Thursday 3rd May  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 2 x 100m f/c kick (f)  
  2 x 200m f/c power  
  4 x 100m f/c power            x 2                  (2000m)  
   
  4 x 25m f/c sprint                                       (100m) 2100m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3050m

 

Running sessions: 2 sessions this week. On Monday we are in the CBS for our track sessions and this week will be a hill set. This gets started at Nenagh CBS at 7pm. On Wednesday we return to Nenagh college for the final in our run series with a choice of 3k/5k route. This will get started at 7pm.

 

  Monday 30th April  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (800m)  
   
  5 x 30sec hill climb  
  400m recovery                              x 4     (5000m)  
   
Novice 4 x 20sec hill climb  
  200m recovery              x 4     (2000m)  
  5800m
   
Cool-down 800m easy 800m
   
TOTAL 9600m

 

Bike sessions:  1 session this week. Tuesday will be the final round of our time trials and there is a choice of 10k/20k/36k. This will get started at 6.30pm from Nenagh Leisure centre.

 

The full weekly schedule:

Day Morning Evening
 Monday  Run Session: 7pm

Nenagh CBS

Novice session included

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Time Trial series: 6.30pm

Leisure Centre

Wednesday Run series: 7.00pm

Nenagh College

Tri / Masters Swim: 8pm

Leisure Centre

Lane 1: Novice lane

Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Friday Tri / Masters Swim: 6.30am

Leisure Centre

Lane 1: Novice lane

Saturday
Sunday 

 


 Have a good week out there!

Comments are closed.