May
22
2016

Weekly update + training

Weekly update

A mixed bag on the weather front but after the great weather last weekend for the Lahinch training weekend we cant complain too much. Some races during the week to keep everyone going and luckily most of us can relax knowing that there are 5 lads from the club slogging it out around Ireland representing us at the Ras!,

The an Post Ras 2016

ras-1

The 2016 Ras goes on for 8 gruelling stages this week and the club is being represented with pride. It is a major achievement for a town the size of Nenagh and the club that we are able to field a team with the majority being from town itself. We wish the 5 lads Shane, Michael, Ken, Mikey and Shane, the best and that they get around safely and hit headlines for all the good reasons!! Latest news is that they had all completed the first stage and Ken even managed to get his shiny socks onto the RTE 6 o’clock news!!! Keep it going lads!

Carlow Triathlon 2016

The National Series Carlow triathlon took place today and the club was represented at this event by Ronan O’Driscoll. We are reliably informed that he easily won this event and has gotten a load of NS points for the club. Well done Ronan!!!

The Greyhound Dash

Friday night saw a group of members out (or more aptly herded out by Ken Hassett), to take part in the extremely accurate and flat Greyhound dash 5k in Toomevara.

Well done to David, JP, Paul, Eddie, Noel, Johnny, Ronan and young Tom who won the junior event. At some stage we may get the times but our understanding is that they have no accurate watches in that end of the county. Nevertheless reports are that all the lads times were incredibly fast!!

The Dromineer Series

Yes its back!!! From here on out Wednesday nights are booked out for fun and frolics out in Dromineer!!!! All the training up until now has just been a warm-up to this main event!!!

 Dromineer series

 

The series starts this Wednesday at 7pm and for the first couple of weeks will be duathlon based before moving into the water for a number of triathlons and aquathons.

We are hoping to have a number of distances for both the run and cycle legs of the duathlons and we will post more information on this prior to Wednesday. All you need to know for now is to be ready for 7pm Wednesday at the front car-park in Dromineer.

 

Weekly training

The second club brick session of the year took place last Tuesday and was a bit of the wash out with the wet weather. We will run a final session this coming Tuesday prior to the Dromineer series and after this we will look to hit the Lake on Tuesday evening for some open water sessions!!! We have waited long enough to get in officially!!!!

Brick session

This will take place at 7pm in Nenagh CBS. The session will be the same as those previously undertaken and will combine the cycle and run element.

The brick session layout:

Run (10min) – Bike (20min) – Run (10min) – Bike (20min) – Run (10 min)

You will obviously need a watch to time yourself and can make the session shorter to suit your time and fitness. This session is open to all members and all abilities so we hope to see ye there!

Dromineer Series 2016

The Dromineer series gets under way on Wednesday night at 7pm from the front car park in Dromineer. A further post will be sent out on the series but for this week the format is Duathlon and the main distances will be the usual run – bike – run format.

5k – 19k – 2k

We will also have a shorter novice distance on offer as well so there will be something for all levels and abilities.

Swimming sessions: All training sessions will also now be included in the training session tab on the site so can be monitored for progress. Swimming training tab

2 morning session this week. Tuesday morning is a high-intensity short interval set while Thursday is a power set.  Shorter versions for the novice lane will be supplied on the morning and will cover 1-1.5k.

 

  Tuesday 24th May  
   
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  
  3 x 50m f/c on 40s  
  1min rec                                    x 3            (1650m)  
   
  4 x 50m f/c recovery  
  4 x 25m f/c sprint                                   (250m)  
   
  2150m
   
Cool-down 200m f/c easy 200m
   
TOTAL 3100m

 

  Thursday 26th 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)  
  4 x 200m f/c power           x 2                  (2000m)  
   
   
  4 x 25m f/c sprint                                       (100m) 2100m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3050m

 

Running session: All training sessions will also now be included in the training session tab on the site so can be monitored for progress. Running training tab

Usual run session in Nenagh CBS at 6.30pm Monday. The session this week is a 800m/400m repeat session.

  Monday 23rd May  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (800m)  
   
  3 x 800m  / 90 sec rec  
  1 x 400m / 60 sec rec                   x 2       (5600m)  
   
Novice 2 x 800m / 90 sec rec  
  2 x 400m / 60 sec rec                   x 2       (4800m)  
  6400m
   
Cool-down 800m easy 800m
   
TOTAL 10200m

 

The full weekly schedule:

Day Morning Evening
 Monday Run session: 6:30pm

Nenagh CBS.

Tuesday Morning Swim – 6:30 – 7:30 – Pool

Lane 1: Novice lane

 Brick session: 7pm

Nenagh CBS.

Wednesday Dromineer series: 7pm

Dromineer front car-park.

Thursday Morning Swim – 6:30 – 7:30 – Pool

Lane 1: Novice lane

Summer league cycle: 7pm Gooig, Limerick road.
Friday
Saturday Saturday cycle: 9am Abbey court hotel

Sunday           Sunday cycle

 

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