by 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!

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......
MondayPark and run commute
2 x 30 min
2200m swim as
500 warm up
15 x 100
200 cool down
TuesdayPark 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.
WednesdayPark 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!
ThursdayPark 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