Fit4Life 2008

<body topmargin=0 leftmargin=0 marginheight=0 marginwidth=0> <table cellpadding=0 cellspacing=0 border=0><tr> <td valign="top" colspan=2 height=90 BGCOLOR="#555555" TEXT="#080000" background="040b85a3.jpg"> <div> <FONT SIZE="5" COLOR="#FFFFFF" FACE="Arial" ><B>Welcome to Dunboyne Athletic Club Website</B></FONT><B>    </B><B> |     </B><A HREF="index.htm" TARGET="_top" TITLE="Welcome to Dunboyne Athletic Club Websit"><B>home</B></A></div> <div> <A HREF="index.htm" TARGET="_top" TITLE="Welcome to Dunboyne Athletic Club Websit"><B><IMG SRC="0460e0e0.png" border=0 width="14" height="14" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></B></A><B>   </B><IMG BORDER="0" SRC="1x1.gif" HEIGHT="14" ALIGN="BOTTOM" HSPACE="0" VSPACE="0" WIDTH="14"><B>     </B><A HREF="id17.htm" TARGET="_top" TITLE="Club Notes"><B><IMG SRC="0480e0e0.png" border=0 width="14" height="14" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></B></A><B>  </B><A HREF="forum.htm" TARGET="_top" TITLE="Forum"><B><IMG SRC="0490e0e0.png" border=0 width="14" height="14" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></B></A></div> <div> </div> </td> </tr><tr> <td valign="top" width=210 BGCOLOR="#555555" TEXT="#080000" background="04108083.jpg"> <div> <A HREF="fit4life_2008_m.htm#training_program_for_fit4life2008" TARGET="TRLX_Middle" TITLE="Fit4Life 2008"><B>The Training Program for </B></A></div> <div> <A HREF="fit4life_2008_m.htm#training_program_for_fit4life2008" TARGET="TRLX_Middle" TITLE="Fit4Life 2008"><B>Fit4Life2008</B></A></div> </td> <td valign="top" height=390 width="100%" BGCOLOR="#FFFFFF" TEXT="#080000"> <div> <I>Fit4Life 2008</I></div> <DIV ALIGN="LEFT"></DIV> <div> <B>Want to improve your fitness?</B></div> <div> <IMG SRC="57fc4890.png" border=0 width="196" height="137" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></div> <bR> <bR> <div> Join the <FONT SIZE="6" COLOR="#0000FF" FACE="Arial" ><B>Fit4life</B></FONT> programme at</div> <div> Dunboyne Athletic Club</div> <div> on</div> <div> Tuesdays and Thursdays</div> <div> from 8 to 9pm</div> <bR> <bR> <div> <I><B>Suitable for walkers and joggers.</B></I></div> <div> All levels and ages welcome.</div> <div>                </div> <bR> <div> <I><B>Contact Sinead with </B></I></div> <div> <I><B>queries on (087) 2762457</B></I></div> <div>                               <IMG SRC="58378780.png" border=0 width="120" height="120" ALIGN="BOTTOM" HSPACE="0" VSPACE="0">                                                                                                                                     <IMG SRC="5818a810.png" border=0 width="138" height="129" ALIGN="BOTTOM" HSPACE="0" VSPACE="0"></div> <bR> <bR> <div> <B> <A NAME="training_program_for_fit4life2008"><IMG BORDER="0" SRC="1x1.gif" HEIGHT="1" ALIGN="bottom" WIDTH="1" HSPACE="0" VSPACE="0" ></A></B><B>Training Programme Fit4Life2008 Tues & Thurs 8 - 9pm</B></div> <bR> <div> <TABLE BORDER="2" CELLPADDING="1" CELLSPACING="1" WIDTH="689" BORDERCOLORLIGHT="#C0C0C0" BORDERCOLORDARK="#808080" FRAME="BOX" RULES="ALL" HSPACE="0" VSPACE="0" > <tR> <tD VALIGN=TOP HEIGHT= 26 WIDTH="111"><div> <B>Week</B></div> <div> <B>Beginning</B></div> </tD> <tD VALIGN=TOP WIDTH="233"><div> <B>Tuesday</B></div> </tD> <tD VALIGN=TOP WIDTH="202"><div> <B>Thursday</B></div> </tD> <tD VALIGN=TOP WIDTH="118"><div> <B>Sat or Sunday</B></div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 32 WIDTH="111"><div> Week 1 </div> <div> <B>8th April</B></div> </tD> <tD VALIGN=TOP WIDTH="233"><div> 1 mile time trial</div> <div> 15 min c/down</div> </tD> <tD VALIGN=TOP WIDTH="202"><div> 20 mins steady  (70% effort)</div> <div> 15 min c/down</div> </tD> <tD VALIGN=TOP WIDTH="118"><bR> <div> 4 miles</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 40 WIDTH="111"><div> Week 2</div> <div> <B>15</B><FONT SIZE="1" COLOR="#000000" FACE="Tahoma" ><B>th</B></FONT><B> April</B></div> </tD> <tD VALIGN=TOP WIDTH="233"><div> Pyramid Session</div> <div> 1,2,3,3,2,1</div> <div> Equal recovery on every rep</div> </tD> <tD VALIGN=TOP WIDTH="202"><div> 1 mile handicap</div> <div> 15 min c/down</div> </tD> <tD VALIGN=TOP WIDTH="118"><bR> <div> 4 miles</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 32 WIDTH="111"><div> Week 3</div> <div> <B>22</B><FONT SIZE="1" COLOR="#000000" FACE="Tahoma" ><B>nd</B></FONT><B> April</B></div> </tD> <tD VALIGN=TOP WIDTH="233"><div> 6 x 2 min, with 1 min recovery</div> <div> 10 min c/down</div> </tD> <tD VALIGN=TOP WIDTH="202"><div> 2 mile handicap</div> <div> 15 min c/down</div> </tD> <tD VALIGN=TOP WIDTH="118"><bR> <div> 4.5 miles</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 40 WIDTH="111"><div> Week 4</div> <div> <B>28</B><FONT SIZE="1" COLOR="#000000" FACE="Tahoma" ><B>th</B></FONT><B> April</B></div> </tD> <tD VALIGN=TOP WIDTH="233"><div> 4 x 3 min, with 2 min recovery</div> <div> 10 min c/down (placePlaceNamePhoenix PlaceTypePark)</div> </tD> <tD VALIGN=TOP WIDTH="202"><div> 3 mile handicap</div> <div> 15 min c/down</div> </tD> <tD VALIGN=TOP WIDTH="118"><bR> <div> 5 miles</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 46 WIDTH="111"><div> Week 5</div> <div> <B>06</B><FONT SIZE="1" COLOR="#000000" FACE="Tahoma" ><B>th</B></FONT><B> May</B></div> </tD> <tD VALIGN=TOP><NOBR><bR> <div> <I><B>No training.</B></I></div> <div> <I><B>Civil Service 5 mile taking place in club</B></I></div> </NOBR></tD> <tD VALIGN=TOP WIDTH="202"><div> 1 mile handicap</div> <div> 15 min c/down</div> </tD> <tD VALIGN=TOP WIDTH="118"><bR> <div> 5.5 miles</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 32 WIDTH="111"><div> Week 6</div> <div> <B>13</B><FONT SIZE="1" COLOR="#000000" FACE="Tahoma" ><B>th</B></FONT><B> May</B></div> </tD> <tD VALIGN=TOP WIDTH="233"><div> 6 x 200m</div> <div> 10 min c/down</div> </tD> <tD VALIGN=TOP WIDTH="202"><div> 2 mile handicap</div> <div> 15 min c/down</div> </tD> <tD VALIGN=TOP WIDTH="118"><bR> <div> 6 miles</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 32 WIDTH="111"><div> Week 7</div> <div> <B>20</B><FONT SIZE="1" COLOR="#000000" FACE="Tahoma" ><B>th</B></FONT><B> May</B></div> </tD> <tD VALIGN=TOP><NOBR><div> Pyramid Session</div> <div> 1, 2, 3, 3, 2, 1           1 - 2 mins recovery</div> </NOBR></tD> <tD VALIGN=TOP WIDTH="202"><div> 3 mile handicap</div> <div> 15 min c/down</div> </tD> <tD VALIGN=TOP WIDTH="118"><bR> <div> 6 miles</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 40 WIDTH="111"><div> Week 8</div> <div> <B>27</B><FONT SIZE="1" COLOR="#000000" FACE="Tahoma" ><B>th</B></FONT><B> May</B></div> </tD> <tD VALIGN=TOP WIDTH="233"><div> 10 x 1 min, with 1 min recovery</div> <div> 10 min c/down</div> </tD> <tD VALIGN=TOP><NOBR><div> 25 mins easy / steady  </div> <div> 15 min c/down (placeCityPhoenix park)</div> </NOBR></tD> <tD VALIGN=TOP WIDTH="118"><div> 6 miles</div> <div> (if not doing</div> <div> mini marathon)</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 32 WIDTH="111"><div> Week 9</div> <div> <B>03</B><FONT SIZE="1" COLOR="#000000" FACE="Tahoma" ><B>rd</B></FONT><B> June</B></div> </tD> <tD VALIGN=TOP WIDTH="233"><div> 100m, 200m, 300m, 400m</div> <div> Full recovery</div> </tD> <tD VALIGN=TOP WIDTH="202"><div> 5 min fast, 5 min slow x 2 </div> <div> 15 min c/down</div> </tD> <tD VALIGN=TOP WIDTH="118"><bR> <div> 6 miles</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 40 WIDTH="111"><div> Week 10</div> <div> <B>10</B><FONT SIZE="1" COLOR="#000000" FACE="Tahoma" ><B>th</B></FONT><B> June</B></div> </tD> <tD VALIGN=TOP WIDTH="233"><div> 5 x 2 min, with 1 min recovery</div> <div> 10 min c/down (placePlaceNamePhoenix PlaceTypePark)</div> </tD> <tD VALIGN=TOP WIDTH="202"><div> 6 min fast, 5 min slow x 2 </div> <div> 15 min c/down</div> </tD> <tD VALIGN=TOP WIDTH="118"><bR> <div> 6 miles</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 32 WIDTH="111"><div> Week 11</div> <div> <B>17</B><FONT SIZE="1" COLOR="#000000" FACE="Tahoma" ><B>th</B></FONT><B> June</B></div> </tD> <tD VALIGN=TOP WIDTH="233"><div> 4 x 3 min, with 2 min recovery</div> <div> 10 min c/down</div> </tD> <tD VALIGN=TOP WIDTH="202"><div> 7 min fast, 5 min slow x 2 </div> <div> 15 min c/down</div> </tD> <tD VALIGN=TOP WIDTH="118"><bR> <div> 6 miles</div> </tD> </tR> <tR> <tD VALIGN=TOP HEIGHT= 40 WIDTH="111"><div> Week 12</div> <div> <B>24</B><FONT SIZE="1" COLOR="#000000" FACE="Tahoma" ><B>th</B></FONT><B> June</B></div> </tD> <tD VALIGN=TOP WIDTH="233"><div> Pyramid Session</div> <div> 1,2,3,4,3,2,1</div> <div> 1-2 mins rec</div> </tD> <tD VALIGN=TOP WIDTH="202"><div> 4 mile </div> <div> 15 min c/down</div> </tD> <tD VALIGN=TOP WIDTH="118"><bR> <div> 6 miles</div> </tD> </tR> </TABLE></div> <div> NOTE:     15 minute warm up starts at 8pm sharp; so when you get to the club, just begin walking or jogging.</div> <bR> <div> <B><U>Possible targets:</U></B></div> <bR> <div> <FONT SIZE="3" COLOR="#000000" FACE="Arial" >April     </FONT><B>2 Miles</B>     <U>11am Sun 20</U><FONT SIZE="1" COLOR="#0000FF" FACE="Arial" ><U>th</U></FONT><U> April, Lucan or Raheny TBC     </U>                          (walkers & joggers)</div> <bR> <div> May      <FONT SIZE="3" COLOR="#FF0000" FACE="Arial" ><B>5 miles</B>     </FONT>Tuesday 06<FONT SIZE="1" COLOR="#000000" FACE="Arial" >th</FONT> May, Government Services Race, Dunboyne.     (joggers)</div> <div> <B> 3 miles</B>     <U>7:30pm Wed 07</U><FONT SIZE="1" COLOR="#0000FF" FACE="Arial" ><U>th</U></FONT><U> May, Lucan or Raheny TBC</U>                           (walkers & joggers)</div> <div> <B> 4 miles</B>     <U>7:30pm Wed 21</U><FONT SIZE="1" COLOR="#0000FF" FACE="Arial" ><U>st</U></FONT><U> May, Phoenix Park</U>                                          (walkers & joggers)</div> <div>                               Saturday 24<FONT SIZE="1" COLOR="#000000" FACE="Arial" >th</FONT> May, INTEL Road race                                            (joggers)</div> <bR> <div> <FONT SIZE="3" COLOR="#000000" FACE="Arial" >June     </FONT><FONT SIZE="3" COLOR="#FF0000" FACE="Arial" ><B>6 miles</B></FONT><FONT SIZE="3" COLOR="#000000" FACE="Arial" >     </FONT><U>Mon 02</U><FONT SIZE="1" COLOR="#0000FF" FACE="Arial" ><U>nd</U></FONT><U> June, Ladies mini marathon</U>                                        (walkers & joggers)</div> <div>              <FONT SIZE="3" COLOR="#FF0000" FACE="Arial" ><B>3 miles</B></FONT>     Tues 17<FONT SIZE="1" COLOR="#000000" FACE="Arial" >th</FONT> June, BHAA beach race, Sandymount strand           (walkers & joggers)</div> <div>              <FONT SIZE="3" COLOR="#FF0000" FACE="Arial" ><B>5 miles</B></FONT>     Sat 29<FONT SIZE="1" COLOR="#000000" FACE="Arial" >th</FONT> June, Dunshaughlin A.C.                                                (walkers & joggers)</div> <bR> <div> Aug      <FONT SIZE="3" COLOR="#FF0000" FACE="Arial" ><B>5 miles</B></FONT>     Adidas Race series 5 miles</div> <bR> <div> <I><B>The races underlined are ladies only events…sorry lads </B></I><FONT SIZE="3" COLOR="#0000FF" FACE="Wingdings" ><B>J</B></FONT></div> <bR> <bR> <bR> </td> </tr></table></body>