Chris' session for us tonight is “Above and Below” lactate threshold - The 5K PB Buster ''
2 mins effort at 10k pace with 1 min float recoveries at half marathon pace
3x 2 min efforts = 1 set
3 sets with 3 min walk recoveries between sets - total time 36 mins
Thursday - handicap - looks like the course will be drier and faster for the second one - see Vanesssa's start times to find out what time you need to be in Chep Park woods - arrange to travel in groups as parking is always tight.
Saturday - Cribyn the next race in our fell series - see below
Sunday - Kymin Dash - new route now organised by Spirit of Monmouth - 11 am start http://www.kymindash.co.uk/
Cribyn info from Niki -
There's a fair bit of climb on this one and a stiff descent. It's 5.5 miles of gnarly, interesting fell racing and one for the connoisseur. I hope to see you there this Saturday.
DATE: SAT 27
DISTANCE/ASCENT 8.9km/946m. 5.5miles/3100ft
Local Knowledge an advantage/Navigation Skills required/Partially marked
Bring full kit with you (map, compass, waterproof jacket and trousers, whistle plus bum-bag or small pack to carry it in) in case the weather is bad and the organiser demands that kit is required.
TIME: 1.00 pm
COST: £5.00 on day only
From Cwm Gwdi Camp, Brecon Beacons (GR SO 024247). No toilet facilities.
Those wishing to car share, please post here and we'll arrange a time to meet at the LC.