Timanfaya Dreaming

[IronGirl]

Good luck with the Woody.

Not for me this year (I'll be swimming the Corryvreckan that weekend).

But I thought you might like this ...

http://www.acs-events.co.uk/triathlons/wasdale/

For some reason, I want to do it.

I think it might be one of those races that become legendary.

Wow good luck with the Corryvreckan, that's very brave. Didn't that one feature in a tv program last year?

As for the Wasdale race - oh yes WANT WANT WANT!

BTW did you hear about the guy that did his own epic Ironman challenge in the Lakes recently - he swam Coniston, did one of the mega Sportive road bike routes and then did the Bob Graham run. Class!

The Wasdale race is up there with http://www.thebrutal.co.uk/ which finishes with a run up Snowdon, which I've had my eye on. In fact I almost did the Ironman option in place of the Woody. The bike at Wasdale looks more interesting. I've trained on the Snowdon bike loop and it's very tame.

[IronGirl]

Well done on the Du! Just making it out the other side of a Du is always a postive thing.

do you really mean "on" in the normal sense as in that's when you are leaving (every 1.30)? or do you mean that's how long each 100m is taking you? If the former, you are really swimming quite well!

Is it just me or are your legs supposed to feel like they are peddling in quick sand on a Du? There was a lot of holding onto the bike racking in T1 so as not to pass out!

Oh sorry definately mean coming in every 1:30 to 1:35 with the swimming.

[IronGirl]

Monday
Short Park and run Commute (2 x 15 min), but good to get the legs moving

2200m swim as
400 Warm up
1 x 400
2 x 200
4 x 100
8 x 50
200 Warm down

Tuesday
Park and run commute (2 x 25 min)

3 hour Turbo Session
Spinervals "Tough Love"
includes
3 X 10 min
1 x 30 min
5 x 6min
2 x 10 min
1 x 20 min
5 x 3 min
Lots of changing gear and lots of climbing.

Trouble is it's 12.30 and I'm still buzzing. I'm becoming a night owl with the training.

[IronGirl]

Wednesday
Park and run commute as

1 x 25 min Run going in

1 x 50 min Run out with (15 X 400m Hard)

3000m swim
Aerobic Endurance swim
15 X 100m
1 X 1500m

[IronGirl]

Thursday
Park and Run Commute
2 x 25 min run

Saturday
1 hour Turbo Session
Interval Session Spinervals 9.0 (The first hour!)
includes
5 x 1 min Hard - Killer minutes
Superspins 3 x (30sec on 30 sec off)
and a pyramid at time trial tempo
1 x 5 min (53 x 18)
1 x 4 min (53 x 17)
1 x 3 min (53 x 16)
1 x 2 min (53 x 15)
1 x 1 min (53 x 13)

Sunday
1 hour 40 min run
with 10 x 4 min hard hill reps. (about a 2.5 min hill with 1.5 min plateau, so good for practicing that push over the top!)

[IronGirl]

Monday
Rest day
Park and run commute 2 x 15 min

Tuesday
Easy day
Park and run commute
1 x 15 min
1 x 50 min

1800m swim with 4 x 50 descending and 3 x 400m

Wednesday
Park and run commute

1 x 25 min run

1 x 1 hour run with 20 X 400m Hard as ((5 x 400m with 30 sec rest)90 sec rest) X 4
Tough run, simply has to be doing some good cos it hurt!

[Mr. Cleetus]

20x400! Awesome! Did you do them on the track? How'd you feel the next day.

Oh, and I just saw your Du comment. I cannot recall ever having felt good during the ride in a du. horrible things!

[IronGirl]

20x400! Awesome! Did you do them on the track? How'd you feel the next day.

No I just did them out on the road on my commute back to the car after work.

Would be useful to do some work on a track and get accurate times, but time constraints and fitting things in....blah blah blah you know how it is!

Legs felt OK but system was rather beat up the day after.

[IronGirl]

Thursday

Park and Run commute
2 x 20 min
Very flat, like I said on that last post my system took a real beating yesterday!
Guess it has to hurt to do any good.

Bombed out of swimming!

Friday
Rest
Big weekend to come

Saturday
3 1/2 hour bike (3:29 just for my records lol!)
Tenbury - Clee Hill - Cleobury Mortimer - Clows Top - Abberley Hill - Stanford Church Hill and back via Sapey.
Good paced ride, pushing the hills all the way.
The turbo work has changed the way I ride. It's not natural to coast anymore?

(just been back through my training log and found this ride last July leading up to the Full Boar Half. I did it in 3:45
So taken 16 minutes off. Oh yeah how pleased am I. )

Sunday
3 hour Run (2:51) with 10 x 1km at the end
Malverns End to End
North Hill to Obelisk and back.
A call at Earnshaw quarry on the way out mainly for Poppa dog to get a drink. She was just doing an hour with Mr I.
Amazing where those efforts came from at the end.
Hold that thought for Ironman!!!

[IronGirl]

Mon
Park and run Commute
2700m swim as 9 x 300 steady

Tuesday
Park and run commute

Wednesday
Park and walk commute

Thursday
Park and run commute

VC Sevale Time Trial Series
5.5 mile Time trial
Hanley Swan Loop
1st one of the season
Absolutely gorgeous night for it. Would normally expect 8 or 9 die hards to turn up in March, but the sun brought them all out. In fact the time keeper had to turn people away. We were only allowed 25 riders at 1 minute intervals, due to light levels at this time of year. I arrived early and was first there. I went round the course to warm up and get the feel of my TT bike. When I got back the time keeper (Bob) had arrived and there was a big queue. I got number 21.
Had a good ride, should definately have gone off much harder, it was only 5.5 for heavens sake. About 40 seconds down on PBs of yesteryears, mostly lost by too steady a start. So going well I think.

(Edit 1/4/12 actually 50 sec down, having trawled through our old club results - very sad! I equalled the ladies club record shown on our website, but went 50sec faster back in 2002 - crickey 10 years ago! Need to get the record straight lol! )

Friday
Park and run commute

2500m swim
focusing on technique.
Mr I was in the pool. He's technically very good on his swimming. Got some good pointers. It's so easy to get into bad habits with swimming.

[IronGirl]

just seen a job in Lanzarote. How cool would that be! Already planning the bike to work in my head.

[IronGirl]

Sunday

AM - Newent Duathlon 5k Run-18k Bike - 5k Run

Good day out at Newent Duathlon. In the top 10 ladies somewhere but still awaiting results! About 8th after the first run, caught 5 Women (plus quite a few of the men that started 10 minutes before the women!) on the bike but too short/flat a bike to put in a decent gap and 3 came back at me on the run. 5k-18k-5k is a real run-centric race. I need long hilly bike splits. Good training though, great course, brilliant marshalls and a very friendly event.

Really pleased with the progress on the bike in just 4 weeks (since Peopleton Duathlon)

Update - Results in: 6th Lady /2nd fastest bike split (in ladies).

PM - 55 min run over fields and around Brockhampton
Nice and steady to loosen the legs.

[IronGirl]

Monday

90 min Bike - hill rep session
on Acton Bank which is basically a 6 min climb, 90 sec push over the plateau and then a stinger to finish.
Reps at threshold pace.
8:33, 8:10, 8:25
Tried very hard to beat the 8:10 on the 3rd rep but ended up squeeling and quickly dropping onto the small ring at about 5:30 minutes. Grrr! will do it next time. Good fun to have time targets, it's much more fun that sitting on a heart rate.
Guess I have to build up to 6 to 8 of these over the next few months.

[IronGirl]

Tuesday

2 hour run (1:53)
40 min warm up
20 X 400m
30 min Cool Down!
down the Gaines Road and then over the gated road, back over Bromyard Downs and fields.

2500m Swim
concentrating on technique.
Some major problems going on with my stroke. Bad habit central!
left arm is coming across the central line, both sides exiting short, kick is weak, sounds awful doen't it!
Started breathing bilaterally has really helped, thinking very carefully about the entry and have slowed it down and focused on long strokes.
30 X 50 main set felt very hard, lots of concentration.
Swam at 9pm with a lane to myself so able to focus.
Need to keep this up. It would be very easy to just tear up and down, blasting myself to bits - could even manage an OK IM time on that. But I do want to improve for the long term. So I'm writing this down to make myself think!!!!

[IronGirl]

Wednesday

2000m swim with 15 x 100m

45 min steady run with Poppa dog

Thursday

1 hour turbo session
Spinervals 9.0
includes:
5 X 1 min killer intervals
3 X 30 sec superspins
1 X 5 min Threshold (53 X 18)
1 x 4 min Threshold (53 X 17)
1 X 3 min Threshold (53 X 16)
1 X 2 min Threshold (53 X 15)
1 X 1 min Threshold (53 X 13)

Friday

50 min run on Worcestershire Way
Cut short when Mr I managed to go over on his ankle. From the screams I thought he'd broken it, but probably a sprain.