Timanfaya Dreaming

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Postby Mr. Cleetus » Sat Nov 21, 2009 1:15 am

good luck for the race!
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Postby IronGirl » Sat Nov 21, 2009 6:33 pm

Thanks Mr Cleetus

Saturday Elan Valley 10

Just back from Elan Valley 10 miler in Wales. Most of the course was under water, a foot deep in places. The rain was horizontal, the wind was in your face and the sheep thaught we were barking! 2000 feet of climbing with waterfalls streaming down. Not a day for pb's but great fun. 1 hour 23 min. Decided on a helly hansen and race vest, but could have done with a waterproof layer as in was really bad. Actually got got a bit cold and slowed down in the last 4 to 5 miles. Felt more like a multi-terrain run than a road race.

The picture is of the HQ area in fine weather. To get to the start you have to climb up a little windey path to the right of the waterfall. A very dramatic start.
Image
Last edited by IronGirl on Sat Nov 21, 2009 6:41 pm, edited 1 time in total.
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Postby veganlisa » Sat Nov 21, 2009 6:39 pm

Wow, very cool race...and picture! Great job, especially in those conditions!
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Postby IronGirl » Sun Nov 22, 2009 4:58 pm

Thanks veganlisa.
It was certainly a tough race, but the atmosphere was great and I'd definately go back next year.

Sunday 1 hour 20 min Turbo Session

More rain, so decided to do turbo set. Had enough getting wet yesterday.

10 min warm up
5 x 1 min @ 52x12
3 x 2 min @ 52x14
2 x 3 min @ 52x16
2 x 5 min @ 52x18
2 x 3 min @ 52x16
3 x 2 min @ 52x14
5 x 1 min @ 52x12
(all with 1 min easy spin recovery)
10 min cool down
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Postby helmut » Sun Nov 22, 2009 10:47 pm

gorgeous pic :) looks amazing!
*take me to the mediocrity dungeon*
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Postby Mr. Cleetus » Mon Nov 23, 2009 8:57 pm

wooo sounds like fun! Well done. Looks like an amazing spot.
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Postby IronGirl » Tue Nov 24, 2009 10:25 pm

Yeah thanks guys it is a lovely spot and I'm looking forward to a break in the horrid weather we have here in Britain at the moment so I can get back out there and do some cycling around the dams. Will take camera!

Monday 30 min recovery run

Soleus was tight on both legs, probably a bit inflamed from the hills and getting up on toes through all the water on saturday. Eased when they got warmed up and had a stretch. No problems but they need a rest.

Tuesday Rest day

Legs feeling much better
Got wet again today getting my car out of the car park after work. The river in Worcester has burst its bank and I ended up paddling to get to my car. Only just over shoe height, could have been much worse.

Rest day today was bad planning as tomorrow evening is Parents Evening and I'll be back late.
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Postby IronGirl » Thu Nov 26, 2009 8:30 pm

Wednesday Rest Day

Enforced rest due to Parent's Evening. Very long day.

Thursday 1 hour 40 min Turbo Session


10 min warm up
3 x 1 min @ 52x12
At this point some idiot hit the reset button by mistake. Doh!

10 min warm up
5 x 1 min @ 52x12
3 x 2 min @ 52x14
2 x 3 min @ 52x16
3 x 5 min @ 52x18
2 x 3 min @ 52x16
3 x 2 min @ 52x14
5 x 1 min @ 52x12
(all with 1 min easy spin recovery)
10 min cool down

Added an extra 5 min in the middle of the set this week.

Feeling really good after 2 rest days. Looking forward to a good weekend of training.
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Postby Mr. Cleetus » Thu Nov 26, 2009 8:42 pm

[quote="IronGirl"]Thursday 1 hour 40 min Turbo Session


buhhhh yuck! Well done. :)
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Postby IronGirl » Fri Nov 27, 2009 5:05 pm

Friday 40 min run with timed 5k in the middle

just started the weekend with a 21:45 5km run, 6 something a mile (well ok 6:57, but at least it starts with a 6 whoohoo!). sub 20 will be mine, Grrr!
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Postby IronGirl » Sat Nov 28, 2009 1:38 pm

Saturday 90 min Turbo Session

Odd decision for a weekend, but Christmas shopping beckons!

20 min warm up
5 x 1 min @ 52x12
3 x 2 min @ 52x14
2 x 3 min @ 52x16
2 x 5 min @ 52x18
2 x 3 min @ 52x16
3 x 2 min @ 52x14
5 x 1 min @ 52x12
(all with 1 min easy spin recovery)
10 min cool down
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Postby IronGirl » Sun Nov 29, 2009 6:00 pm

Sunday 70 min run

with 12 x 90sec hill reps in Brockhampton Estate.
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Postby IronGirl » Mon Nov 30, 2009 10:21 pm

Monday

40 min Run
A steady run over the hill and back in Bromyard.

1 hour Weights (low weights / high reps)
Spent a long time warming up, it was 2 degrees outside, this gym is in a barn and has no heating. Brrrr!
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Postby IronGirl » Tue Dec 01, 2009 9:38 pm

Tuesday 90 min Turbo session

10 min warm up
5 x 1 min @ 52x12
3 x 2 min @ 52x14
2 x 3 min @ 52x16
4 x 5 min @ 52x18
2 x 3 min @ 52x16
3 x 2 min @ 52x14
5 x 1 min @ 52x12
(all with 1 min easy spin recovery)
10 min cool down

Yey an extra 2x5 in the middle tonight.
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Postby IronGirl » Wed Dec 02, 2009 6:54 pm

Wednesday Almost 10k Run

6 mile loop around Worcester. An excellent way to spend a lunch time.

15 min @ 10k pace - 20 beats
15 min @ 10k pace - 15 beats
10 min @ 10k pace - 5 beats
5 min @ 10k pace
Slightly undulating course from Worcester to Powick to St Peters and back down to Worcester.
Prefer to run the race course 10k at lunch times (nice to see something green during the day!), but its under water at the moment.
45 min total.
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