Running 13th & 16th Jan

 

Track Sessions - 13th Jan

We will be doing time trials tonight (13 Jan), to get some base lines for each member.  We'll have more trials during the year so you can measure your progress.

The format for tonight's session will be as follows:
15 min warmup
Then starting a pyramid set to establish times [ dont worry if you are only getting back into training its for every one and as much as you can do.]
200m, with 3min recovery
400m,3min recovery
800m, 3min recovery
1000m, 3min recovery
15 mins cool down

Off Track Sessions - 16th Jan

To help you measure your off-track running performance this year, we're starting with a running session/test this Saturday in Phoenix Park from 10.30-11.30 am (normal sat run session time). Run circuit is 2.6k duathlon route around the playing fields across from Papal Cross. Meet at top of Kyber pass. Seb Locteau will be there to help coach the session. This will give you good guidance for what you should be doing for your weekly off-track session, so if you can make it you should come along.

Cycling - Carlow Trip 30/31 Jan

The annual training trip to Carlow with South Dublin Cycling Club is here again. This is a great way to get back into it, so stop using your bike as a clothes horse and make it happen!

Date: Saturday 30th Jan + Sunday 31st Jan
Venue: Seven Oaks Hotel in Carlow
Cost: €80
Level: All levels welcome

There will be two groups meeting at 9.45am and leaving at 10am sharp on the Saturday morning from Westpark Fitness in Tallaght. One group will be doing 70 - 80km and the other group will be doing 100km+

When you arrive in Carlow there will be soup + sandwiches then us triathletes can make use of the leisure facilities, go for a swim or maybe a run, dinner that evening with a few scoops, stay over night in the hotel, breakfast the next morning and cycle home the next day same distance but different route.

If you are interested post here or email Alison at kanealison@gmail.com. We had 20 Pulsers there last year. It is good craic and good experience cycling in a group. Hope to get more girls this year? And maybe the iron group could do the longer spin?

Swimming

Tuesdays - Coached intermediate-advanced session started 12 jan in the NAC - we hope to extend this session for members on the waiting list - Darren will be in touch with you on this

Fridays - Starting 22 Jan - currently full - any updates will be notified by weekly email

Saturdays - Starting 16th Jan  - any queries please email Darren darrenhughes182@msn.com