THROUGHOUT THE GAMES we’ll bring you all the info you need to set you up for the Olympic day ahead.

Think of this slot as your balanced nutritional start to propel you through an intense sporting day ahead.

(All times are Irish, no gloating about your exotic location allowed)

Flying the Irish Flag

• Stephanie Meadow and Leona Maguire continue in the second round of the women’s golf from 11.30.

Billy Stickland / INPHO Billy Stickland / INPHO / INPHO

• Natalya Coyle and Arthur Lanigan O’Keefe will begin their Modern Pentathlon with the fencing component at 14.00 and 18.30 respectively.
• Bryan Keane will get an overdue shot at the Olympic Triathlon at 15.00.
• The biggest Irish draw of the day though, is the 400m hurdle final with Waterford’s Thomas Barr in lane four at 16.00. It will take less than 50 seconds of your time, so don’t miss it.

James Crombie / INPHO James Crombie / INPHO / INPHO

There are sailing medal races in store for Ryan Seaton and Matt McGovern in the 49er from 16.35.

Best of the Rest

• Can Usain Bolt add another gold to his Olympic bullion? He’s in the 200m final at 02.30 tonight.
• You can warm up for that with the women’s 800m semi-finals and 400m hurdle finals at 01.15 and 02.15.
• Much earlier, get some fast-paced aquatics into you with the some canoe and kayak sprint events. The men’s double kayak 1000m final is off at 13.08. The 200m single canoe at 13.23, double kayak 200m at 13.47 and the women’s single kayak 500m final is at 14.11.

Ashton Eaton looks like The Phantom wearing this head-cooling gear. Martin Meissner Martin Meissner

• The men’s Decathlon will reach its conclusion with the 1500m at 01.45, but before that, they’ll have to get through the 110m hurdles (13.30), discus (14.25), pole vault (17.25) and the javelin (22.35).

This should be good too

Enjoy watching cycling, but feel competitors are too grounded? The quarter-finals of the men’s BMX race begin at 17.30.

Pavel Golovkin Pavel Golovkin

And in case you were distracted by all the scandal away from the track, here’s what happened yesterday

• Mind trick helps Germans to beach volleyball gold

• Durant leads USA into semis as Parker and Ginobili bow out

• Russian who ‘beat’ Conlan unlikely to fight in Olympic semi

• Despite a birdie on the opening hole, Leona Maguire didn’t have the day she wanted in Rio

• Disappointment for Ciara Everard as her Rio dream ends

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