Timanfaya Dreaming

[IronGirl]

Sunday Suicide Six (ish)

Multi-terrain race at Baggeridge Country Park.
Lots of mud, lots of hills, lots of the course under water, more mud, river crossing, did I mention the mud!
The main river crossing was cancelled, river was too high, too fast! However with water all the way along the towpath, I think we were wet enough.
Lots of bottlenecks on the course,practically jogging at times, so not a day to be worrying about time!

Tuesday

1 hour 45 min cross country run.
over fields, around Bringsty, round Brockhampton , over the Downs and back over fields.
More mud! and plenty of floods.

2000m swim
with 10 x 100m (coming in in 1:35 to 1:40)
and 10 x 50m (coming in in 43 to 45 sec)

40 min turbo set
Spinervals 4.0 "Muscle Breakdown"
Acceleration sets and 2 min intervals

100 sit ups (4 X 25)
75 Press ups (25,20,15,10,5) Should do these when fresher! Urgh technique gone to pot.

[IronGirl]

Wednesday

2000m swim as
1 X 1500m
10 X 50

30 min xc run with the dogs

[IronGirl]

Thursday

45 min run with approx 5 X 4 min intervals
I say approx because it was dark on the Bromyard course, with no chance of reading a watch. Must set the beep!

[IronGirl]

Monday

Have signed up for the Spinervals Super6 December Challenge. 32 days of turbo (875 miles!)
It's part 2 of coach Troy's prgram, I've just done phase 1, so I thought why not?

Still have to mix in the run and swim.
Usual swimming pool is closed for refurbishmenall December, so I'm trying out a few other localish pools.

Swim 2000m with 15 X 100m

Run 1 hour 15 min on the Malverns Worcestershire Beacon course.
Approx 5 x 5 min hard

Turbo 1 hour 25 min Spinervals 17.0

[IronGirl]

Tuesday

Spinervals Threshold test
50 min session with
20 min threshold test.

Held 172 average for the 20 min. But plenty left in the tank at the end. So all in all, I'm not pushing the intervals hard enough on the turbo.

[IronGirl]

Wednesday

1 hour 10 min XC run with the dogs
Two laps of the Downs. Very cold, very muddy, lots of fun!

50 min Turbo Session (Day 3 of Spinervals Super6 Phase II)
Spinervals 4.0 "Muscle Breakdown"
Acceleration sets + 5 x 2min @Threshold

2450m Swim
3 X400m
3 X 200m
3 X 100m
3 X 50m
200m Warm down
Good swim today in Ledbury. Been tweeking my stroke and today I was really feeling the water, it just felt thicker! Seemed to be getting hold of something and keeping hold of it. Words I am told ALOT, but never really manage to achieve, so I hope I can repeat this next session!

[IronGirl]

Thursday
1 hour 25 min Turbo
Spinervals 16.0 Aerobic Base Builder

[IronGirl]

Friday

50 min Turbo
Spinervals 7.0 "Uphill Grind" ........ basically what is says on the tin!

[IronGirl]

Saturday
2 hour 45 min Turbo
Spinervals 16.0 Aerobic Base Builder and Spinervals 17.0 Aerobic Base Builder back to back.

Sunday
Mortimer Forest Hill Run - 10 miles
A Category B, Medium length Fell Run
Lots of gluppy mud,
climbs so steep that staying on your feet was tricky at times, let alone running.
Equally steep descents that were very hairy.
A couple of river crossing.
More Mud
Lots of brambles - lots of scratches full of sweat and mud - Ouch!
In Summary - LOTS OF FUN!!

Monday
2000m swim
with 15 X 100m coming in on 1:35 to 1:40

50 min Turbo
with 5min, 4min, 3min, 2min and 1 min at tempo pace

[IronGirl]

Tuesday
1 hour Turbo
Spinervals 4.0 "Muscle Breakdown"

Wednesday

1 hour XC run with the dogs
Crews Hill to Mouse Hole Bridge <no kiddlin> and return
HIlly & Frozen rough mud!

2500m swim with
2 x 400m
2 x 300m
2 x 200m
2 x 100m

1 hour Turbo with overgeared intervals
Main set 6 X 3 min (Hardest gear and resistance I could set the turbo on!)
Reps 1, 3 and 5 sitting
Reps 2,4 and 6 standing

[Mr. Cleetus]

woooo 32 days of turbo! how's that going?

Looks like you are maintaining things pretty well, eh?

[IronGirl]

[quote="Mr. Cleetus"]woooo 32 days of turbo! how's that going?

Looks like you are maintaining things pretty well, eh?

[IronGirl]

Friday
Simulated Time Trial 1 hour session with 3 X 10 min @ Threshold

Saturday
3 hour turbo
Spinervals 13.0 "Tough LOve"

Sunday
Wildcard Day
1hour 20min run with dogs in Wales
with 2 X (1 min 2-3--2-1)

Monday
Spinervals 17.0 Aerobic Base Builder, 1 hour 25 min

+ 2000m swim

Tuesday
Spinervals 17.0 Aerobic Base builder 1 hour 20 min

Wednesday
Spinervals 2.0 "Sweating Buckets"
including superspins, hill sprints and a pyramid at Threshold

Thursday
Spinervals 5.0 "Mental Toughness"

Friday
Rest

Saturday
Spinervals 9.0 "Have Mercy" the first hour
Sprints
5 X 1 min Killer Intervals @Threshold +7bpm
Ladder at Threshold 5-4-3-2-1

Sunday
3 hour turbo straight into a 27 min run
Spinervals 13.0 "Tough Love" followed by a cross country run with the dogs- 1 lap of the Downs
Running really well off the bike - I was just going to do a steady run to get the dogs out. However Billy insisted on a good pace. Godd little dog, what a good coach!

[IronGirl]

Monday
Day 22 of the Spinervals Super 6 Challenge.....Spinervals 1.0 "No slackers Allowed!" Phew! Tempo Sets, superspins, sprints and a 5k prologue style time trial (ouch that hurt....forgot about that one, 2-4 bpm over threshold for the whole time trial). + 30 min EXTREMELY MUDDY!! run with the dogs.

Tuesday (Christmas Day)
Day 22 of the Spinervals Super 6 Challenge.
1.) 1 hour 45 min Cross Country run to build up an appetite.
2.)Enormous Christmas Dinner with Cashew & Rosemary Filo Parcels, roast potatoes, roast parsnips, carrots, sprouts, peas, sage, onion and apple stuffing, vegan pigs in blankets, cranberry & Ginger sauce, apple sauce and gravy. I will never eat again!
3.) Slept through Dr Who!
4.) Spinervals 20.0 "The Sprinting Machine".
5.) Supposed to be pudding time, but like I just can't face it!

Wednesday
Day 23 of the Spinervals Super 6 Challenge.......Spinervals 8.0 "Recovery and Technique" + 100 sit ups + 100 press ups.

Thursday
Day 24 of the Spinervals Super 6 Challenge..........testing Christmas presents today. First a night cross country run with the dogs to test my Silva Runner head torch, which is awesome. Going to have some fun with that! Then a 1 hour hill session on the turbo with my new DVD.....Spinervals 24.0 "Hillacious". Great session!

friday
Day 25 of the Spinervals Super 6 Challenge........another Christamas present test.....Spinervals 32.0 "Extreme Threshold Training" 65 minute session with 33 minutes of it at Threshold or just over......rock hard session!

Saturday
Day 26 of the Spinervals Super 6 Challenge..........100 miles on the Hawaii Ironman course (Virtual reality course anyway hehe!.....will race the real thing one day, just the little matter of qualifying first!)........then straight out for a 30 minute cross country run with the dogs, they insisted and you can't let them down!

[Mr. Cleetus]

How is your body hanging together trough it?