Tuesday, 23 April 2013

The Week Ahead 22nd April 2013

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. 


RACE: Cribyn 


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.



  1. Can you explain what a 'float recovery' entails please ?

  2. Why no 'warm down' either ?