What's on this Week 30th Nov – 6th Dec 2015

[Ronan Lambe]

Hi folks,

The week ahead is a standard training week except for Sunday where there is a planned cycle for ‘beginners/improvers’ only, for everyone else a long run is on on the menu. Even if you don’t fancy a run, the plan is for everyone to meet in the Phoenix Park Visitors Centre for coffee & cake after. Knowing Casso, the ‘improver’ cycle group may even stop by for some fuel!! See Sunday 6th for details…

Monday 30th Nov
– 9.15pm Swim Session – Westwood
Coach – Tim
Assistant Coach – Paul Mooney/Louise Dooley.

Tuesday 1st Dec
– 6.45am Swim Session- Westwood
Coach – Kris
– 7.00pm Run Session at UCD with Maria McCambridge.

Wednesday 2nd Dec
– 8.15pm Turbo Session with Ian Cassidy at Star of the Sea, Sandymount. Short run immediately after so bring runners & warm gear.
Set for this week has been uploaded to ‘Turbo Session Sets’ page.

Thursday 3rd Dec
– 6.45am Swim Session – Westwood
Coach – Kris
Assistant Coach – Mark McInerney
– 7.30pm Turbo Session with Ian Cassidy at Suttonians RFC Hall, Sutton.

– 8.00pm Track Session with Maria McCambridge. Irishtown Stadium.

Friday 4th Dec
– 6.45am Swim with Anthony Mulholland – Westwood
– 7.00am Swim with Jack – UCD

Saturday 5th Dec
– 8.15am – 9.45am Swim Session – Westwood (Option to leave after 1 hour)
Coach – Kris
Assistant Coach – Alan Magee
– 10.00am Optional short run. Member led.

Sunday 6th Dec
– Long Run – Papal Cross, Phoenix Park. 3 x Options.

Option 1;
Start; 9am sharp.
Location; Papal Cross Car Park, opposite end of car park from entrance. I will meet people here.
Distance; 12mile (19.3km) on trails. (2 x 6mile loops)
Route; http://www.mapmyride.com/routes/view/925007057
Pace; Approx 8min/mile (5km/min). This pace is dependent on the quality of the trail due to weather, and wind, will aim to keep as many people together as possible.

Option 2;
Start; 9.45am
Location; Papal Cross Car Park, opposite end of car park from entrance.
Distance; 6mile (9.6km) on trails. (1 x 6mile loops)
Pace; Option to join in with group 1 for their second lap at approx 8min/mile (5km/min). Again, will attempt to group people together as best possible according to fitness level, should be an easy run for everyone i.e. capable of a conversation. All the hard week has been done on Tuesday or Thursday.
Note; Please be ready to start at 9.45/9.48 as the group doing 12m will only be stopping very briefly for a quick drink/gel etc.

Option 3;
– Anyone looking to do 8/10mile (13/16km), start at 9am, plenty of routes to cut off from main group early, just ask me beforehand.

* If long runs haven’t been on your radar yet this year, don’t get excited and jump into doing a distance you haven’t built up to. Rule of thumb, increase long run by approx 10% each week.
* Ensure you have a towel and spare clothes & runners to change into after. Trails are pretty soft at present and most likely will still be next weekend!

11am – Coffee & Cake at Phoenix Park Visitors Centre, entrance off roundabout outside front of Aras An Uachtarain. Come along even if you don’t fancy a workout beforehand!

Enjoy the week of training and I hope to see many of you during the week and out Sunday morning, fingers crossed for a muddy one!

Ronan

[AidanCanny]

Hi Ronan,
The new swim coaching setting is excellent. It is great to get feedback, especially at this time of year.
Thanks

[Ronan Lambe]

Thanks for the feedback, new assistant swim coaches doing a great job.
Ronan

Sent from my iPhone using Tapatalk

[stevenmoody]

Yup thanks Ernie!!!

[AidanCanny]

[AidanCanny]

http://www.costume-works.com/kermit_the_frog.html

[Author]

Posts