Smash Thursday 1st May

Smash Thursday 1st May

Postby emmk » Tue Apr 29, 2014 9:51 am

Smash Thursday 1st May,
When Thursday @18:30 Sharp till 19:30
Where meet at skate park Tramore, Prom side.
What we doing Warm up run, 8 X800m repeats on closed road cool down
Who is welcome Everyone
Whats the cost Its free but I expect you will to be broke and a small piece of your soul missing after
emmk
 
Posts: 31
Joined: Mon Jan 28, 2013 9:14 am

Re: Smash Thursday 1st May

Postby emmk » Fri May 02, 2014 5:52 pm

Four brave souls turned up for the first session, rain stayed away conditions were perfect.
The session consisted of warm up a few builds to sprint then the main set 8 X 800m.
1 to 4 fast 5 and 7 easy full gas for 6 and 8. I didn’t start my watch for some of the warm up and may be a cool down but we ran close to 10km. Best of Luck to Niamh running the Limerick half Marathon Saturday. I say it will be her quickest yet if her legs have recovered. Same Set again next week hope to see more of you there 18:30 sharp driving away at 19:30.
If your not buying club gear that is.
emmk
 
Posts: 31
Joined: Mon Jan 28, 2013 9:14 am

Re: Smash Thursday 1st May

Postby emmk » Tue May 13, 2014 9:46 am

Smash Thursday 15th May,
When Thursday @18:30 Sharp till 19:30
Where meet at skate park Tramore, Prom side.
What we doing Warm up run, 400m, 800m, 1200m, 1200m, 800m, 400m, 800m, 1200m repeats on closed road cool down some of the repeats will be easy pace time for recovery will be given.
Who is welcome Everyone
Whats the cost Its free but I expect you will to be broke and a small piece of your soul missing after
emmk
 
Posts: 31
Joined: Mon Jan 28, 2013 9:14 am

Re: Smash Thursday 1st May

Postby emmk » Thu May 15, 2014 1:02 pm

emmk wrote:Smash Thursday 15th May,
When Thursday @18:30 Sharp till 19:30
Where meet at skate park Tramore, Prom side.
What we doing Warm up run, 400m, 800m, 1200m, 1200m, 800m, 400m, 800m, 1200m repeats on closed road cool down some of the repeats will be easy pace time for recovery will be given.
Who is welcome Everyone
Whats the cost Its free but I expect you will to be broke and a small piece of your soul missing after

Lot of people looking hope to see lots running
emmk
 
Posts: 31
Joined: Mon Jan 28, 2013 9:14 am

Re: Smash Thursday 22nd May

Postby emmk » Tue May 20, 2014 2:10 pm

Smash Thursday 22nd May,
When Thursday @18:30 Sharp till 19:30
Where meet at skate park Tramore, Prom side.
What we doing Warm up run, main set, cool down.
Who is welcome Everyone
Whats the cost Its free but I expect you will to be broke and a small piece of your soul missing after
emmk
 
Posts: 31
Joined: Mon Jan 28, 2013 9:14 am

Re: Smash Thursday 29th May

Postby emmk » Tue May 27, 2014 3:39 pm

Smash Thursday 1st May,
When Thursday @18:30 Sharp till 19:30
Where meet at skate park Tramore, Prom side.
What we doing Warm up run, 8 X800m repeats on closed road cool down
Who is welcome Everyone
emmk
 
Posts: 31
Joined: Mon Jan 28, 2013 9:14 am

No Smash Thursday 26th June

Postby emmk » Thu Jun 26, 2014 2:29 pm

No Smash Thursday 26th June sorry for any inconvenience.

But if you want this is what would of happened.
Warm up.
Run for 30min on a road that is flat and has a bit of traffic.
Run/Jog till 3 cars pass you after the 3rd
Run harder till 3 more cars pass you after the 3rd
Run/Jog till 3 cars pass you after the 3rd
and Repeat 15 min out 15 min back or a loop that is 30min for you.

Cool down.
emmk
 
Posts: 31
Joined: Mon Jan 28, 2013 9:14 am


Return to Run

Who is online

Users browsing this forum: No registered users and 1 guest

cron
Follow Us on TwitterLike Us on Facebook
COPYRIGHT © WATERFORD TRIATHLON CLUB
SITE DESIGNED BY CLOVEROCK DESIGN