Hill Work Thursday 16.06.2016

[benm]

Hi All,

There will be a running session this Thursday at 7pm at Nutgrove Avenue. 

The location is slightly different to Tuesday Rathfarnham sessions, it is the far side of the Nutgrove shopping Centre, on the grass hill between the Shopping Centre and the entrance to the Lidl car park.


I will lead the session which will be suitable for all levels and should be of particular interest to those heading to Kilkee in two weeks!


Session is as follows and totals about 10km including warm up and cool down. It can be shortened for anyone who wants a shorter session.


10 Mins warm up



1* Easy (chatting pace) up and down



2* Steady (10km race pace) up and down



2* Hard half way up and easy down with additional 30sec rest at bottom



1* Easy (chatting pace) up and down



2* Steady (10km race pace) up and down



2* Easy (chatting pace) up and fast down with additional 30sec rest at bottom



10 Mins cool down

 

[andrewboyle]

What is the distance on that hill Ben (might steal your set to use elsewhere). Thanks.

[benm]

450 - 500m but not very steep. If you were going for a shorter steeper hill I'd keep the set as is.

[GundaDorothea]

I'll be there.

[ConalM]

Sounds good, Staff Sergeant Malone. I'll be there with a bit of luck.

[sues]

I'll be there,
and the firemen so close by if we lose our breath!!

[sues]

Thanks Ben for hand delivering our sets despite being poorly. We got stoned and did our homework!
Yes, some bold kids threw stones at us!