Timanfaya Dreaming

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Re: Timanfaya Dreaming

Postby Mr. Cleetus » Tue Jan 17, 2012 8:42 pm

Yay!

Good to see you are more clever than me and actually get to do the race you want to do - even if you left it to the last minute! :D
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Re: Timanfaya Dreaming

Postby IronGirl » Thu Jan 19, 2012 6:40 pm

[quote="Mr. Cleetus"]Yay!

Good to see you are more clever than me and actually get to do the race you want to do - even if you left it to the last minute! :D


Oh I dunno about that, I havn't got my entry in for the Ironman yet. Also the National long course is 2 weeks after the Cotswolds race...................... either going to be great training or kill me off for the Nationals. Obviously hoping it's the former and if not I'm probably not strong enough for the Ironman. It's going to be interesting. Oh this isn't me backing out of IM btw, entries are filling very slowly for it - guess folks in the UK are going for one of our two "Ironman" races or the flat Outlaw. I must get moving on these entries......

Monday

Park and run commute
2 x 30 min

2200m swim as
500 warm up
15 x 100
200 cool down

Tuesday

Park and Run Commute
2 x 30 min

35 min Turbo
Spinervals 23'c' Technique and Recovery
I'm so bad at 1 leg drill ....... what does that tell me?
but much better at superspinning which I put down to the Spinervals as it encourages higher rpm than I naturally do.

Wednesday

Park and Run Commute
Late for work!! so 2 x 15 min parked just outside town, just before where it snarls up.

3050m swim as
1 x 1500m (as 500 easy, 500 medium, 500 hard ....... continuous)
15 x 100 medium pace
1 x 50 easy just in time to be thrown out so they could start aqua aerobics!

Thursday

Park and run Commute
1 x 30 min
1 x 40 min with 4 x 5 min @ 5k pace

1 hour 20 min turbo
Spinervals 17.0 Aerobic base builder
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Re: Timanfaya Dreaming

Postby IronGirl » Sun Jan 22, 2012 6:29 pm

Friday

Park and run commute (or not!)
Short walk in to carry bag with lots of clean clothes for next 3 weeks.
15 min run out.

2000m swim as
400 warm up
10 x 50
5 x 100
10 x 50
100 cool down
lots of Hereford Tri people in the pool doing unofficial session. Happy to say I was keeping up, well actually giving them 15 seconds and still ending up on their toes!!
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Re: Timanfaya Dreaming

Postby IronGirl » Sun Jan 22, 2012 6:56 pm

Saturday

Rest day............on a Saturday how decadent is that! well see Sunday......

Sunday

2 1/2 Bike over to Radnor straight into a 2 hour Fell Run.

Feeling very pleased with myself with this session today.
Kept heart rate very aerobic throughout, but still a decent sized session for January. Finished feeling that I could have gone on and done lots more.

Rode over to Radnor and had a headwind all the way. Got very fed of the wind howling around my ears and felt like I was having to pedal to go down hill at one point.
Met up with Mr I for a run in the Radnor Forest. Well I ran and he Mountain Biked. There's such a big climb we were pretty evenly matched on the way up.
Mr I continued along the ridge a bit, whilst I turned to run down early in order that we could finish about the same time at the bottom. Got a lift home!
The dogs came out again and loved it as usual, they are very quiet now!
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Re: Timanfaya Dreaming

Postby IronGirl » Wed Jan 25, 2012 7:53 pm

Monday

Park and Run Commute
2 short recovery runs about 15 mins each. Legs feel OK after yesterday.

2000m swim as
600 warm up
3 X 400 as Hungarian Reps
200 cool down

Tuesday

Park And Run Commute
2 x 30 min run

Wednesday

An odd sort of day with good and bad

The Bad: My car wouldn't start this morning and I had to get the AA out.

The Good: Managed to fit 3 hours training in.

Called the AA this morning and they said they would be at least an hour in coming. I was dressed to go for the Park and Run commute, so I thought I may as well use the time productively and go for a run.

1 Hour Run over fields and around Brockhampton
with 5 X 5 min @ 10k pace.

AA arrived and I was sure they would fix it and I'd be on my way! But alas the starter motor has gone and it had to be put on the back of a big truck to be taken to my local garage.

I'm now a) very late for work and b) stranded in the middle of Herefordshire.

What is an IronGirl to do....... get out the bike and set off ........ but no lights on training bike and goodness knows where they are in the garage.

So 2 x 1 hour rolling bike rides
to and from work
and having to set off early to get home due to no lights.

So that was my bad, but really quite a good day! (just not looking to hearing from the Garage!)
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Re: Timanfaya Dreaming

Postby IronGirl » Sat Jan 28, 2012 12:56 pm

lazy end to the week, you need them now and then!

Thursday 2 x 15 min run (Park and Run commute)

Friday 2 x 30 min (Park and run commute) with 15 min tempo at 10k pace coming out.
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Re: Timanfaya Dreaming

Postby Mr. Cleetus » Sat Jan 28, 2012 11:52 pm

[quote="IronGirl"]lazy end to the week, you need them now and then!


!!!! :D
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Re: Timanfaya Dreaming

Postby IronGirl » Tue Jan 31, 2012 2:11 pm

Saturday Rest, still recharging the batteries

Sunday 2 hour Fell run

Another Radnor trip with Mr I (on MTB) and the dogs.

Monday

Park and Run Commute
2 x 30 min run

2800m Swim as
2 x 400 all steady (see below)
4 x 200
8 x 100
6 x 50
100 B/S cooldown

Steady session focusing on correct recovery. Going to get Mr I to look at this stroke later in the week, he's a good technician when it comes to swimming. Wev'e had a think on dry land and he thinks I'm getting the recovery wrong (STILL!!! after many swim camps with Archie Brew). I changed my recovery tonight and I'm getting a much different feel in the water.
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Re: Timanfaya Dreaming

Postby IronGirl » Wed Feb 01, 2012 12:33 am

Tuesday

Park and Run Commute
2 x 30 min run

The laziness continues in preparation for my first race of the season on sunday, The Stourbridge Stagger a 10 mileish Multi-terrain run. I think it's closer to 11 miles from what the folks with Garmins say. I've done it many times, so it will be a good measure of early season fitness.

Also just entered 4 local early season duathlons for March and April. They fall before the really big miles have to start for Ironman training and should also stop me plodding all the time and motivate me to build up some lactate tolerance.

I feel like I'm waiting for it all to start now, Mmm just as the weather seems to be taking a turn for the worce. Freezing cold temperatures forecast for the rest of the week. It's half term in 10 days time and I was planning a big bike week. I think it might become a big turbo week. Have just ordered a new Spinervals DVD. Spinervals 13.0 Tough Love - 3 hours - Ouch!! Just don't fancy long hours on the road at -5 degrees. Don't mind running in it you can keep warm, but the wind chill on the descents near kills me when it's that cold. I'm such a wimp!
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Re: Timanfaya Dreaming

Postby IronGirl » Sun Feb 12, 2012 10:08 am

Oh lazy on the blogging here. Managed to pick up a bug so didn't race the Stourbridge Stumble.

eased back in over the week and kept the short commute runs going.

Saturday

3 hour Turbo

Spinervals 13.0 Tough Love

Epic Session, never spent so much time out of the saddle. CoachTroy says on the dvd that this is worth 4 hours on the road and I think he is right. I think this is the session that might just make the difference for me this season. It's an ideal workout for long triathlons. I was at the top end of my aerobic zone throughout and didn't get bored, Coach Troy breaks it up really well to hold your interest. Quads were definately stinging at the end.
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Re: Timanfaya Dreaming

Postby IronGirl » Mon Feb 13, 2012 12:10 am

Sunday

off out for the day to visit my new niece so just a short session today.

45 min run
Good solid 45 min fartlek over fields and around Brockhampton.
The snow has been melting very fast and it's a mix of very squelchy ground to small streams running everywhere.
Much warmer today so out in shorts and just a long sleeve wicking top. Always feels better to run in shorts, so much less restricted than long bottoms. Makes you want to go quick!
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Re: Timanfaya Dreaming

Postby IronGirl » Mon Feb 13, 2012 6:18 pm

Monday

Start of half term Woohoo!

2.5 hour Fell run in Wales.

Continuously up hill for the first 1.5 hours lol!

Still lots of snow and ice on the tops so tough going, but great fun.
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Re: Timanfaya Dreaming

Postby IronGirl » Tue Feb 14, 2012 9:44 pm

Tuesday

45 minute Turbo Session

with 3 X (30sec VERY hard - 30 sec easy) as the main set

Starting to mix it up a bit from now, all endurance and no speed makes Irongirl very dull.
Actually although it felt hard at the time, my legs feel better for a change of tempo!

Have entered some duathlons that are coming up over the next couple of months for a bit of fun. In fact looking at the calendar I'm going to be racing myself fit this year. Ironman distances will be covered and big bricks will be done, but this time around I'm determined to have more fun!

I
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Re: Timanfaya Dreaming

Postby IronGirl » Wed Feb 15, 2012 11:17 am

OK IT'S DONE AND I'M IN!!!!

Have entered THE BIG WOODY (Ironman Distance Triathlon) 26th August 2012

HELP!!!!!!!!!

And to keep me stay motivated along the way I've also entered 3 half Ironman distance triathlons.

The Beaver Middle Distance Triathlon 26th May
Cotswolds 113 Triathlon 24th June and
Ragley Hall Middle Distance Triathlon 15th July

It now feels very real.

Also pleased with myself as the money I've been saving by running into work has paid for the Ironman.
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Re: Timanfaya Dreaming

Postby kallefs » Wed Feb 15, 2012 6:46 pm

Nice!
Dum di dum!
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