Mayo AC offer their sincere sympathy to Mary Moylett, family and friends, on the passing of her husband Mickey Ruane, RIP. Mary was a former  treasurer of Mayo AC, and both she and Mickey were members for many years. Funeral arrangements: https://www.midwestradio.ie/index.php/obituaries-home/43543-michael-ruane-better-known-as-mickey-upper-rinnaney-foxford

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Session details: Warm-up (5 to 10 mins light running) Dynamic drills 4 lots of strides Then Speed session –  12 x 400m off 75 secs recovery (use column 3 below and should be hitting HR zone 3 as you work through the session):

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