Mar
18
2017

Winter training – 11

Weekly Update

The evenings are getting a little longer and only a few weeks now until we switch over and enter the Spring training period, so keep up the good work everyone!!

Club Training Weekend 2

This weekend will see the second and final club training weekend on Nenagh soil. This time we are keeping the emphasis and focus on cycling side of things.

On Saturday we are hoping to run a 2/3 person Team-time trial with handicaps. There will be 3 distances on offer 10k / 20k / 36k so has something for all levels of ability. This will go ahead if we can get enough numbers committing in advance so that we can put teams together so keep an eye out on Viber for updates and to put your name in later in the week.

On Sunday we will again try and run our usual Winter series duathlon at Nenagh Leisure Centre. As ever there will be a number of distances on offer so again there is something for all abilities.

We will keep you posted during the week, but as ever all our club events are open to both members and non-members so if you know anyone who would be interested in attending then certainly bring them along….the more the merrier!

More details on the Club weekend later in the week

Club Summer Triathlon Weekend 2017

We have made all the arrangements for the club summer triathlon in Sligo. 20 club members will be making their way up North in early July for this Olympic distance event (lake swim). There are still some places left in the event and in our accommodation so if you wish to join us then there is still time to sign up and organise a place to stay!!!

 

Weekly training

A number of changes to the usual schedule with an emphasis this week on the running side of things.

Monday night running session

For the next couple of weeks we are making a couple of small changes to the running side of things. For the next few Mondays prior to the Spring training switch we will doing a couple of long steady pace runs. The first run will be around 6 miles long and will done at a steady pace around the town and will have a number of turn offs for those who want to come but not cover the full distance. We will add on a couple of extra miles per week and will continue numbers pending up until the switch in April.

Meet at Nenagh College at 7pm

On Thursday we will look at having a Winter 3k / 5k run around the town as a warm-up to the Nenagh run series, which will start in April.

Swimming sessions: 2 morning sessions this week.  Tuesday morning is a power set while Thursday is a distance set.

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

 

  Tuesday 21st 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 23rd 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 session: The Thursday session on the Dromin road will be a Winter Series 3k / 5k as a warm-up preparation for the Run series that is due to get under way at the start of April.

Meet at Nenagh College at 6.30pm, where we will do a short warm-up prior to the 3k / 5k.

 

 

 

 

The full weekly schedule:

Day Morning Evening
 Monday Monday run: 7:00pm

Nenagh College

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Wednesday Wed swim: 9:00pm

Leisure Centre

Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Run intervals: 6:30pm

Dromin Road.

Novice set included

Friday Fri swim: 6:30am

Leisure Centre

Saturday Training weekend: 

Team time trial

Sunday  Training weekend: 
Winter series Duathlon

 


 Have a good week out there!

 

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