May 21, 2011: Photo finish at Carramore 10k : Finbar Murray and Patrick McGee go for the line. The Carramore race was a traditional and very popular 10k over a fast flat rural one lap course. It was organised by Christy Heneghan and his local committee for many years. The May 21 event was the second race in the 2011 Mayo AC Road race League.







This week’s training session from Matt Bidwell:

Session for this week:

Warm-up (5 to 10 mins light running)

Dynamic drills

4 lots of strides


Speed session –  2 x 1 mile off 120 secs recovery then 2 x 800m off 90 secs recovery finishing with 2 x 400m off 60 secs recovery. A total of 6 efforts covering 5.6km.

Intensity for the efforts are shown below (pace per 400m) – and up into zone 3 during each effort if using heart rate. The idea is to get slightly quicker as the efforts get shorter:

Pace file: Pace

Finish with 5 to 10 mins running as a warm-down.

Let me know if you have any questions.