Jun
12
2016

Weekly update + training

Weekly update

Another big club week has come and gone. The first running of “Try a tri” took place in the Leisure centre on Saturday and attracted almost 200 novice triathletes. While this was ongoing there was the small matter of Darren Dunne winning on the TI calendar again, this time at Boruman in Killaloe. Kilkee, a focal event on the club calendar is now just 2 weeks away so the training and racing will continue for the coming weeks in preparation for this.

 

Boruman 2016

This weekend took a group from the club just down the road to the annual Boruman triathlon in Kilalloe, in what has been a popular event with the club. It was a pity that the date clashed with the “Try a tri” so that more could attend but well done to all that did get over. First home for the club and first overall was Darren Dunne, in a time of 1:02. Eoin O’Donoghue was just outside the overall top 3, finishing in fourth place. There were also good races for Colm Glynn, and John “Clever” Ryan.

Well done all, and as always if someone wants to give a bit more detail on the race in the form of a report that would be fanstastic ūüėČ

Darren Dunne: 1:02

Eoin O’Donoghue 1:11

Colm Glynn: 1:25

John Ryan: 1:36

 

 

boru

Try a tri 2016


Try a tri

 

This week saw the first “Try a tri” take place. Conditions were perfect for this event and it was brilliantly supported by people from town. The event gathered a lot of momentum in the final weeks and in the end had almost 200 competitors with over 150 from town. This may not have been classed as an official Triathlon club event but to see so many novices taking part in a triathlon event is great to see and already a number of people have taken the option of joining the club or signing up for the second event in August.

A big thank you to all members of the club who turned up for this event and who helped marshal. The event was the talk of the town on Saturday night and everyone was eager to get a look at the results sheet to check their times, so well done to all.

This event could not have taken place without the enthusiasm and planning from the members of the Lions club. This event was planned and plotted over the last 6 months and throughout the process the Lions club worked tirelessly to ensure it was a success. Roll on 2017……

try a tri 2 try a tri

 

Ballinree 5k

A number of club members attended this run on Sunday morning. A few of the heads were a bit worse for wear so this was intended to be an easy jog around, but it soon became evident that there was surplus testosterone in the tank for some and it was not long before the jog pace was increased to full throttle. Well done to David, Ken, Johnny, Paul, Noel and Sheila on what was a great 5k route.

UPCOMING EVENTS:

hook or by crook

Saturday 18th June: “Hook or by By Crook. Dunmore East

 

 

Weekly training

The final introductory open water session will take place this Saturday on Tuesday. The second of our Dromineer series Triathlons will take place on Wednesday and is open to all levels and to both members and non-members.

As the Ireland match is on Monday, the weekly run will be a short and sweet one after it at 7:30pm.

 

Open water session

Final session starting at 7pm this Tuesday at the front pier in Dromineer.

This session is open to all members and will involve going across between the 2 piers at the front of Dromineer.

If you have a float with a leg attachment then this might be handy if you are somewhat nervous of the open water.

Dromineer Series 2016

The Dromineer series continues with the second triathlon on Wednesday evening starting at 7pm. This week will be a staggered start based on the previous times with the aim for a mass sprint finish at the end of the run!!!

As always if you do not plan on doing the session and if you are free to help with the timing and marshalling of the event it would be greatly appreciated. If everyone involved was able to commit to marshal a single event then the timing side would easily be covered for the entire series.

 

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 distance swim while Thursday is an open water technique session. Shorter versions for the novice lane will be supplied on the morning and will cover 1-1.5k.

 

  Tuesday 14th June  
   
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)  
   
  1600m f/c breathe on 4th                         (1300m)  
   
   
  4 x 25m f/c sprint                                    (100m) 2200m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3150m

 

  Thursday 16th June  
   
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 4 x 50m f/c drill repeat  
  200m f/c breathe 4th             x 3              (1200m)  
   
  4 x 50m b/c                                                   (200m)  
   
  1 x 100m medley  
  3 x 50m  f/c kick  
  4 x 25m f/c sprint                                      (350m) 1750m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2700m

 

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

The run session at 7:30pm is a mixed 400m / 800m session.

 

  Monday 13th June  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (800m)  
   
  3 x 800m  / 90 sec rec        (2nd up-hill)  
  1 x 400m / 60 sec rec                   x 2       (5600m)  
   
Novice 2 x 800m / 90 sec rec            (2nd up-hill)  
  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: 7:30pm

Nenagh CBS.

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

Lane 1: Novice lane

 Open-water session: 7pm

Dromineer front car-park.

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 Hook or by Crook
Sunday  Sunday cycle:   Open water swim: 6pm

Youghal quay

Have a good week out there!!

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