End of season awards

InnerFight Endurance Ireland
Written by Marcus Smith
InnerFight
Nov 14, 2023
-
5
Mainline Class
Specialty Class
Endurance
Ladies Run Club
End of season awards

InnerFight Endurance Ireland have marked the end of the 2023 Irish running calendar with its inaugural end of season awards.

The team that was established in 2022 has seen the community and thirst for both road running and trail running in Ireland grow rapidly over the last 12 months. Members have raced in short and long format road and trail races locally in Ireland and overseas, most recently in Amsterdam along with the wider global InnerFight community.

The effort of team members were recognised with bespoke awards pieces, custom made by a key member of the Irish community, Brain. In similar fashion as is done at InnerFight endurance in Dubai members were recognised for: Runner of the year, Rookie of the year, Community award and the ultimate "No Weakness" award.

Congratulations to the respective winners of the awards:

Runner of the year - Sarah Clarke

The Rookie of the year - Olly James

Community award - Brian Tyrrell

No Weakness award - Dealga McAree

In this short period of just over 12 months Coach Simon has built a fun and inspiring community that more than understand hard work, which the members are proud to be a part of. Their commitment to community sessions, personalised programs and races around the world this year has set a rock solid foundation for things to come.

The event was hosted at the Happy Pear which has been a great support to InnerFight Endurance Ireland since it's inception. The energy in the room on the evening of the awards really underpins what this brand is all about and presenting the awards was clearly a very proud and moving moment for Simon.

As the night came to a close, Hannah surprised the team with a poem she had written.

A Google review was the task at hand

but as I sat down to write, I thought how will they ever understand

This group is so encouraging and oh so merry

weather its your first 5k or 200 in Kerry

If you are doing the park run, the eco an Ultra or more

There really isnt much this team can’t endure

At start lines and finishes at tempo and track

You can always be sure, We’ll be having the crack!

The crew are amazing and that’s easy to say

but what about our Coach I could go on all day

He is more than a coach and even a friend

What he has done for us all he will never comprehend

He has knowledge and courage and more grit than most

but I can guarantee he will never be the type to boast

so I am honoured to stand here and share some kind words

about Simon our Run coach and all he deserves

A Few years ago he was out for a run

and though of an idea he thought could be fun

He raced home to Ele and jot some things down

Little did he know it would be the talk of the town

It started from there and has never looked back

always learning and growing while leading this pack

I can speak for us all as I thank you tonight

We are so bloody proud be part of InnerFight

So here is to the future we know will be bright

More training smiles and races at Ireland's InnerFight.

Great work InnerFight Endurance Ireland enjoy the off season and be ready for more great things in 2024.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Specialty Class #24-25

GYMNASTICS

This week's gymnastics will shift to Toes 2 Bar and Handstand Walks. We will break down both skills, work on technique, and get to work!

PURE STRENGTH

Monday we carry on the cycle with strict chin ups & DB press, followed by more Pendlay rows & skull crushers.

Wednesday we deadlift from low risers (15kg), into more tempo sumo squats + finishing up the day with shrugs.

All & anyone is welcome - see you soon!

WEIGHTLIFTING

Find a heavy 2-rep Overhead Squat for the day, then move into the heaviest 3-position snatch complex, focusing on pulls and transitioning under the bar.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Endurance #24-25

Monday Ride

This weeks session starts a new 4 week block of group riding followed by 4 minute hard efforts at the end. Judging these efforts is a good test of your cycling IQ.

Start time: 05:59am
Session Length: 1 hour

Location: The Loop Cafe, Nad al Sheeba

Track Tuesday

We keep some 200’s in the program this week, and lots of them!

Start time: 05:59am

Entrance fee: https://isddubai.com/athletics-venuehire/

Location: https://goo.gl/maps/oomJAa31vKy3hQNG6

Wednesday ride

Walker Wednesday, now on Zwift! https://www.zwift.com/clubs/6bddda76-2a05-4bc1-a0c4-65454bd756ef/home

We have done the power testing, now we try to improve it! This weeks session is called into the red, and it should do exactly that

Start time: 05:59am

Location: BOTS

The Coffee Run

This week is tempo builders, 3X 5 minute blocks where we increase intensity and judge the efforts. Great for RPE dial ins.

Start time: 05:59

Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track

The Saturday Ride

This Saturday we will cover around 120km as a group. Keep working on those group riding skills and that aerobic base.

Start time: 04:59

Session length: 1 hour
Location: Bottom of the stick car park

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Ladies Run Club #24-25

Monday

Time: 5:59am ONLY

Location: Al Qudra

Session: Easy Social Run

This week, as it's a holiday, we are changing things up and heading to AQ for an easy run. We will meet by the lakes and run 30 mins easy to Lake Lake and back.

Tuesday

Time: 5:59am

Location: Sports City

Session: Track Tuesday

This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast.  200m repeats are on the menu this week!

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Intervals

This week we have a fartlek session of 1min on, 1 min off. Run the "on" at a 8/10 effort and keep the "off" super easy so you recover.

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week we are building the pace over blocks of 5 mins. Remember to keep the RPE work honest, and do not start out too fast!

*Track Tuesday and Coffee Run will host male and female runners

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #24-25

Week 3, we kick off the holiday Monday with some madness! On Tuesday, we look at chest pull ups in the strength portion, then into a high-skill EMOM. Wednesday, we focus on single leg work, looking at tempo pistol squats & another high-skill workout with rope climbs. Thursday, we are back on bench press + ring rows, then into 2 x 10-minute sprint AMRAPs. Finishing the week off with some spicy barbell cycling & a very tough running + barbell cycling interval-based workout


Monday:

Conditioning:

Monday Madness for the EID Break


*9:30am Class Build with Toby


Tuesday:

Strength:

A) Kip Swing + Feet Assisted Butterfly Circles + Kipping Pull-Ups

B) Find Max Set of Unbroken C2B Pull Ups


Conditioning:

EMOM x 20

1) 12 KB Thrusters 2 x 24/16kg

2) 16/12/8 CTB Pull Ups

3) 20/15/10 Lateral Burpees Over KB

4) Rest


*9:30am Class Weightlifting with Simon


Wednesday:

Strength:

Tempo Pistol Squats


Conditioning:

20-minute AMRAP

10,20,30,40,50...

A Jumps & AB Mat Sit-Up

1,2,3,4,5...

Rope Climb


Thursday:

Strength:

Bench Press + Feet Elevated Ring Rows


Conditioning:

Partner Workout

10:00 min AMRAP

10/7 Standing C2 Bike D10

10 Handstand Push Ups


Rest 3:00 minutes


10:00 min AMRAP

10/7 Cal Assault Bike

10 STOH 60/40kg


Friday:

Strength:

A) TNG Clean and Jerks

B) TNG Clean and Jerks (Heavier than A)

Conditioning:

DT with a spin for some Therapyyyyyy!

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
End of season awards

InnerFight Endurance Ireland have marked the end of the 2023 Irish running calendar with its inaugural end of season awards.

The team that was established in 2022 has seen the community and thirst for both road running and trail running in Ireland grow rapidly over the last 12 months. Members have raced in short and long format road and trail races locally in Ireland and overseas, most recently in Amsterdam along with the wider global InnerFight community.

The effort of team members were recognised with bespoke awards pieces, custom made by a key member of the Irish community, Brain. In similar fashion as is done at InnerFight endurance in Dubai members were recognised for: Runner of the year, Rookie of the year, Community award and the ultimate "No Weakness" award.

Congratulations to the respective winners of the awards:

Runner of the year - Sarah Clarke

The Rookie of the year - Olly James

Community award - Brian Tyrrell

No Weakness award - Dealga McAree

In this short period of just over 12 months Coach Simon has built a fun and inspiring community that more than understand hard work, which the members are proud to be a part of. Their commitment to community sessions, personalised programs and races around the world this year has set a rock solid foundation for things to come.

The event was hosted at the Happy Pear which has been a great support to InnerFight Endurance Ireland since it's inception. The energy in the room on the evening of the awards really underpins what this brand is all about and presenting the awards was clearly a very proud and moving moment for Simon.

As the night came to a close, Hannah surprised the team with a poem she had written.

A Google review was the task at hand

but as I sat down to write, I thought how will they ever understand

This group is so encouraging and oh so merry

weather its your first 5k or 200 in Kerry

If you are doing the park run, the eco an Ultra or more

There really isnt much this team can’t endure

At start lines and finishes at tempo and track

You can always be sure, We’ll be having the crack!

The crew are amazing and that’s easy to say

but what about our Coach I could go on all day

He is more than a coach and even a friend

What he has done for us all he will never comprehend

He has knowledge and courage and more grit than most

but I can guarantee he will never be the type to boast

so I am honoured to stand here and share some kind words

about Simon our Run coach and all he deserves

A Few years ago he was out for a run

and though of an idea he thought could be fun

He raced home to Ele and jot some things down

Little did he know it would be the talk of the town

It started from there and has never looked back

always learning and growing while leading this pack

I can speak for us all as I thank you tonight

We are so bloody proud be part of InnerFight

So here is to the future we know will be bright

More training smiles and races at Ireland's InnerFight.

Great work InnerFight Endurance Ireland enjoy the off season and be ready for more great things in 2024.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Endurance #24-25

Monday Ride

This weeks session starts a new 4 week block of group riding followed by 4 minute hard efforts at the end. Judging these efforts is a good test of your cycling IQ.

Start time: 05:59am
Session Length: 1 hour

Location: The Loop Cafe, Nad al Sheeba

Track Tuesday

We keep some 200’s in the program this week, and lots of them!

Start time: 05:59am

Entrance fee: https://isddubai.com/athletics-venuehire/

Location: https://goo.gl/maps/oomJAa31vKy3hQNG6

Wednesday ride

Walker Wednesday, now on Zwift! https://www.zwift.com/clubs/6bddda76-2a05-4bc1-a0c4-65454bd756ef/home

We have done the power testing, now we try to improve it! This weeks session is called into the red, and it should do exactly that

Start time: 05:59am

Location: BOTS

The Coffee Run

This week is tempo builders, 3X 5 minute blocks where we increase intensity and judge the efforts. Great for RPE dial ins.

Start time: 05:59

Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track

The Saturday Ride

This Saturday we will cover around 120km as a group. Keep working on those group riding skills and that aerobic base.

Start time: 04:59

Session length: 1 hour
Location: Bottom of the stick car park

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Ladies Run Club #24-25

Monday

Time: 5:59am ONLY

Location: Al Qudra

Session: Easy Social Run

This week, as it's a holiday, we are changing things up and heading to AQ for an easy run. We will meet by the lakes and run 30 mins easy to Lake Lake and back.

Tuesday

Time: 5:59am

Location: Sports City

Session: Track Tuesday

This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast.  200m repeats are on the menu this week!

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Intervals

This week we have a fartlek session of 1min on, 1 min off. Run the "on" at a 8/10 effort and keep the "off" super easy so you recover.

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week we are building the pace over blocks of 5 mins. Remember to keep the RPE work honest, and do not start out too fast!

*Track Tuesday and Coffee Run will host male and female runners

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #24-25

Week 3, we kick off the holiday Monday with some madness! On Tuesday, we look at chest pull ups in the strength portion, then into a high-skill EMOM. Wednesday, we focus on single leg work, looking at tempo pistol squats & another high-skill workout with rope climbs. Thursday, we are back on bench press + ring rows, then into 2 x 10-minute sprint AMRAPs. Finishing the week off with some spicy barbell cycling & a very tough running + barbell cycling interval-based workout


Monday:

Conditioning:

Monday Madness for the EID Break


*9:30am Class Build with Toby


Tuesday:

Strength:

A) Kip Swing + Feet Assisted Butterfly Circles + Kipping Pull-Ups

B) Find Max Set of Unbroken C2B Pull Ups


Conditioning:

EMOM x 20

1) 12 KB Thrusters 2 x 24/16kg

2) 16/12/8 CTB Pull Ups

3) 20/15/10 Lateral Burpees Over KB

4) Rest


*9:30am Class Weightlifting with Simon


Wednesday:

Strength:

Tempo Pistol Squats


Conditioning:

20-minute AMRAP

10,20,30,40,50...

A Jumps & AB Mat Sit-Up

1,2,3,4,5...

Rope Climb


Thursday:

Strength:

Bench Press + Feet Elevated Ring Rows


Conditioning:

Partner Workout

10:00 min AMRAP

10/7 Standing C2 Bike D10

10 Handstand Push Ups


Rest 3:00 minutes


10:00 min AMRAP

10/7 Cal Assault Bike

10 STOH 60/40kg


Friday:

Strength:

A) TNG Clean and Jerks

B) TNG Clean and Jerks (Heavier than A)

Conditioning:

DT with a spin for some Therapyyyyyy!

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Specialty Class #24-25

GYMNASTICS

This week's gymnastics will shift to Toes 2 Bar and Handstand Walks. We will break down both skills, work on technique, and get to work!

PURE STRENGTH

Monday we carry on the cycle with strict chin ups & DB press, followed by more Pendlay rows & skull crushers.

Wednesday we deadlift from low risers (15kg), into more tempo sumo squats + finishing up the day with shrugs.

All & anyone is welcome - see you soon!

WEIGHTLIFTING

Find a heavy 2-rep Overhead Squat for the day, then move into the heaviest 3-position snatch complex, focusing on pulls and transitioning under the bar.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
End of season awards

InnerFight Endurance Ireland have marked the end of the 2023 Irish running calendar with its inaugural end of season awards.

The team that was established in 2022 has seen the community and thirst for both road running and trail running in Ireland grow rapidly over the last 12 months. Members have raced in short and long format road and trail races locally in Ireland and overseas, most recently in Amsterdam along with the wider global InnerFight community.

The effort of team members were recognised with bespoke awards pieces, custom made by a key member of the Irish community, Brain. In similar fashion as is done at InnerFight endurance in Dubai members were recognised for: Runner of the year, Rookie of the year, Community award and the ultimate "No Weakness" award.

Congratulations to the respective winners of the awards:

Runner of the year - Sarah Clarke

The Rookie of the year - Olly James

Community award - Brian Tyrrell

No Weakness award - Dealga McAree

In this short period of just over 12 months Coach Simon has built a fun and inspiring community that more than understand hard work, which the members are proud to be a part of. Their commitment to community sessions, personalised programs and races around the world this year has set a rock solid foundation for things to come.

The event was hosted at the Happy Pear which has been a great support to InnerFight Endurance Ireland since it's inception. The energy in the room on the evening of the awards really underpins what this brand is all about and presenting the awards was clearly a very proud and moving moment for Simon.

As the night came to a close, Hannah surprised the team with a poem she had written.

A Google review was the task at hand

but as I sat down to write, I thought how will they ever understand

This group is so encouraging and oh so merry

weather its your first 5k or 200 in Kerry

If you are doing the park run, the eco an Ultra or more

There really isnt much this team can’t endure

At start lines and finishes at tempo and track

You can always be sure, We’ll be having the crack!

The crew are amazing and that’s easy to say

but what about our Coach I could go on all day

He is more than a coach and even a friend

What he has done for us all he will never comprehend

He has knowledge and courage and more grit than most

but I can guarantee he will never be the type to boast

so I am honoured to stand here and share some kind words

about Simon our Run coach and all he deserves

A Few years ago he was out for a run

and though of an idea he thought could be fun

He raced home to Ele and jot some things down

Little did he know it would be the talk of the town

It started from there and has never looked back

always learning and growing while leading this pack

I can speak for us all as I thank you tonight

We are so bloody proud be part of InnerFight

So here is to the future we know will be bright

More training smiles and races at Ireland's InnerFight.

Great work InnerFight Endurance Ireland enjoy the off season and be ready for more great things in 2024.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Ladies Run Club #24-25

Monday

Time: 5:59am ONLY

Location: Al Qudra

Session: Easy Social Run

This week, as it's a holiday, we are changing things up and heading to AQ for an easy run. We will meet by the lakes and run 30 mins easy to Lake Lake and back.

Tuesday

Time: 5:59am

Location: Sports City

Session: Track Tuesday

This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast.  200m repeats are on the menu this week!

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Intervals

This week we have a fartlek session of 1min on, 1 min off. Run the "on" at a 8/10 effort and keep the "off" super easy so you recover.

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week we are building the pace over blocks of 5 mins. Remember to keep the RPE work honest, and do not start out too fast!

*Track Tuesday and Coffee Run will host male and female runners

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #24-25

Week 3, we kick off the holiday Monday with some madness! On Tuesday, we look at chest pull ups in the strength portion, then into a high-skill EMOM. Wednesday, we focus on single leg work, looking at tempo pistol squats & another high-skill workout with rope climbs. Thursday, we are back on bench press + ring rows, then into 2 x 10-minute sprint AMRAPs. Finishing the week off with some spicy barbell cycling & a very tough running + barbell cycling interval-based workout


Monday:

Conditioning:

Monday Madness for the EID Break


*9:30am Class Build with Toby


Tuesday:

Strength:

A) Kip Swing + Feet Assisted Butterfly Circles + Kipping Pull-Ups

B) Find Max Set of Unbroken C2B Pull Ups


Conditioning:

EMOM x 20

1) 12 KB Thrusters 2 x 24/16kg

2) 16/12/8 CTB Pull Ups

3) 20/15/10 Lateral Burpees Over KB

4) Rest


*9:30am Class Weightlifting with Simon


Wednesday:

Strength:

Tempo Pistol Squats


Conditioning:

20-minute AMRAP

10,20,30,40,50...

A Jumps & AB Mat Sit-Up

1,2,3,4,5...

Rope Climb


Thursday:

Strength:

Bench Press + Feet Elevated Ring Rows


Conditioning:

Partner Workout

10:00 min AMRAP

10/7 Standing C2 Bike D10

10 Handstand Push Ups


Rest 3:00 minutes


10:00 min AMRAP

10/7 Cal Assault Bike

10 STOH 60/40kg


Friday:

Strength:

A) TNG Clean and Jerks

B) TNG Clean and Jerks (Heavier than A)

Conditioning:

DT with a spin for some Therapyyyyyy!

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Specialty Class #24-25

GYMNASTICS

This week's gymnastics will shift to Toes 2 Bar and Handstand Walks. We will break down both skills, work on technique, and get to work!

PURE STRENGTH

Monday we carry on the cycle with strict chin ups & DB press, followed by more Pendlay rows & skull crushers.

Wednesday we deadlift from low risers (15kg), into more tempo sumo squats + finishing up the day with shrugs.

All & anyone is welcome - see you soon!

WEIGHTLIFTING

Find a heavy 2-rep Overhead Squat for the day, then move into the heaviest 3-position snatch complex, focusing on pulls and transitioning under the bar.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Endurance #24-25

Monday Ride

This weeks session starts a new 4 week block of group riding followed by 4 minute hard efforts at the end. Judging these efforts is a good test of your cycling IQ.

Start time: 05:59am
Session Length: 1 hour

Location: The Loop Cafe, Nad al Sheeba

Track Tuesday

We keep some 200’s in the program this week, and lots of them!

Start time: 05:59am

Entrance fee: https://isddubai.com/athletics-venuehire/

Location: https://goo.gl/maps/oomJAa31vKy3hQNG6

Wednesday ride

Walker Wednesday, now on Zwift! https://www.zwift.com/clubs/6bddda76-2a05-4bc1-a0c4-65454bd756ef/home

We have done the power testing, now we try to improve it! This weeks session is called into the red, and it should do exactly that

Start time: 05:59am

Location: BOTS

The Coffee Run

This week is tempo builders, 3X 5 minute blocks where we increase intensity and judge the efforts. Great for RPE dial ins.

Start time: 05:59

Session length: 1 hour
Location: Common Grounds, Jumierah Beach Track

The Saturday Ride

This Saturday we will cover around 120km as a group. Keep working on those group riding skills and that aerobic base.

Start time: 04:59

Session length: 1 hour
Location: Bottom of the stick car park

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
End of season awards

InnerFight Endurance Ireland have marked the end of the 2023 Irish running calendar with its inaugural end of season awards.

The team that was established in 2022 has seen the community and thirst for both road running and trail running in Ireland grow rapidly over the last 12 months. Members have raced in short and long format road and trail races locally in Ireland and overseas, most recently in Amsterdam along with the wider global InnerFight community.

The effort of team members were recognised with bespoke awards pieces, custom made by a key member of the Irish community, Brain. In similar fashion as is done at InnerFight endurance in Dubai members were recognised for: Runner of the year, Rookie of the year, Community award and the ultimate "No Weakness" award.

Congratulations to the respective winners of the awards:

Runner of the year - Sarah Clarke

The Rookie of the year - Olly James

Community award - Brian Tyrrell

No Weakness award - Dealga McAree

In this short period of just over 12 months Coach Simon has built a fun and inspiring community that more than understand hard work, which the members are proud to be a part of. Their commitment to community sessions, personalised programs and races around the world this year has set a rock solid foundation for things to come.

The event was hosted at the Happy Pear which has been a great support to InnerFight Endurance Ireland since it's inception. The energy in the room on the evening of the awards really underpins what this brand is all about and presenting the awards was clearly a very proud and moving moment for Simon.

As the night came to a close, Hannah surprised the team with a poem she had written.

A Google review was the task at hand

but as I sat down to write, I thought how will they ever understand

This group is so encouraging and oh so merry

weather its your first 5k or 200 in Kerry

If you are doing the park run, the eco an Ultra or more

There really isnt much this team can’t endure

At start lines and finishes at tempo and track

You can always be sure, We’ll be having the crack!

The crew are amazing and that’s easy to say

but what about our Coach I could go on all day

He is more than a coach and even a friend

What he has done for us all he will never comprehend

He has knowledge and courage and more grit than most

but I can guarantee he will never be the type to boast

so I am honoured to stand here and share some kind words

about Simon our Run coach and all he deserves

A Few years ago he was out for a run

and though of an idea he thought could be fun

He raced home to Ele and jot some things down

Little did he know it would be the talk of the town

It started from there and has never looked back

always learning and growing while leading this pack

I can speak for us all as I thank you tonight

We are so bloody proud be part of InnerFight

So here is to the future we know will be bright

More training smiles and races at Ireland's InnerFight.

Great work InnerFight Endurance Ireland enjoy the off season and be ready for more great things in 2024.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
End of season awards

InnerFight Endurance Ireland have marked the end of the 2023 Irish running calendar with its inaugural end of season awards.

The team that was established in 2022 has seen the community and thirst for both road running and trail running in Ireland grow rapidly over the last 12 months. Members have raced in short and long format road and trail races locally in Ireland and overseas, most recently in Amsterdam along with the wider global InnerFight community.

The effort of team members were recognised with bespoke awards pieces, custom made by a key member of the Irish community, Brain. In similar fashion as is done at InnerFight endurance in Dubai members were recognised for: Runner of the year, Rookie of the year, Community award and the ultimate "No Weakness" award.

Congratulations to the respective winners of the awards:

Runner of the year - Sarah Clarke

The Rookie of the year - Olly James

Community award - Brian Tyrrell

No Weakness award - Dealga McAree

In this short period of just over 12 months Coach Simon has built a fun and inspiring community that more than understand hard work, which the members are proud to be a part of. Their commitment to community sessions, personalised programs and races around the world this year has set a rock solid foundation for things to come.

The event was hosted at the Happy Pear which has been a great support to InnerFight Endurance Ireland since it's inception. The energy in the room on the evening of the awards really underpins what this brand is all about and presenting the awards was clearly a very proud and moving moment for Simon.

As the night came to a close, Hannah surprised the team with a poem she had written.

A Google review was the task at hand

but as I sat down to write, I thought how will they ever understand

This group is so encouraging and oh so merry

weather its your first 5k or 200 in Kerry

If you are doing the park run, the eco an Ultra or more

There really isnt much this team can’t endure

At start lines and finishes at tempo and track

You can always be sure, We’ll be having the crack!

The crew are amazing and that’s easy to say

but what about our Coach I could go on all day

He is more than a coach and even a friend

What he has done for us all he will never comprehend

He has knowledge and courage and more grit than most

but I can guarantee he will never be the type to boast

so I am honoured to stand here and share some kind words

about Simon our Run coach and all he deserves

A Few years ago he was out for a run

and though of an idea he thought could be fun

He raced home to Ele and jot some things down

Little did he know it would be the talk of the town

It started from there and has never looked back

always learning and growing while leading this pack

I can speak for us all as I thank you tonight

We are so bloody proud be part of InnerFight

So here is to the future we know will be bright

More training smiles and races at Ireland's InnerFight.

Great work InnerFight Endurance Ireland enjoy the off season and be ready for more great things in 2024.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep

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