Tuesday run

10 x 90 off 75 sec

liam has a group in limerick – check forum for details

STL a group in shannon meeting at 7pm ST.Tolas school

Wednesday

Turbo and conditioning class

GoTri building at 7;30PM

This session is the first of the winter block of turbos

STl will be building things up slowing over the next 10 weeks

After this week this session will run from 5:30 until 7:15 – folks will be welcome to drop gear and bikes in to stephan on tuesday evenings  where he will set them up the following day if time contained.

There will also be turbo session in Limerick on mondays aka Monday Murder – info to follow and Friday more info to follow

Thursday 

Run session

tempo efforts on 10km course

Friday

Malchai Murray Strength and conditioning  class

7pm

a must for the serious athletes and those who want to improve

saturday

Bike session time tbc

Sunday

Long run 22miles

bike session tbc

Shannon Masters starts back the first week of october both in Limerick and Shannon