Fink for Outlaw 2012

All training together! :-)

101 to 120 of 1,313 messages
13/10/2011 at 21:12
haha, glad you didn't say who you were talking about.
13/10/2011 at 21:35

But Saffers  - the good thing about Fink is that you train by time not miles . That's good for me anyway, cos find distance more of a mental chalenge than time.

13/10/2011 at 21:38

Just Finish Programme (Short Hours)

Week 1

Monday - rest

Tuesday - Swim #18, run 0:15 zone 2

Wednesday - Bike 0:15 zone 2, 

Thursday - Bike 0:15 zone 2

Friday - Swim #19, Run 0:15 zone 2

Saturday - Bike 0:30 zone 2

Sunday  - Run 0:30 zone 1-2

13/10/2011 at 21:38
Hubby has just ordered my the book from Amazon.    Can't wait to start reading and will come at some point
13/10/2011 at 21:42

Intermediate Programme (medium hours)

Week 1

Monday - rest

Tuesday - Swim #33, run 0:30 zone 2

Wednesday - Bike 0:30 zone 2, quick change to run 0:15 zone 2

Thursday - swim #34, bike 0:30 zone 1

Friday - Run 0:30 zone 2

Saturday - bike 1:00 zone 2

Sunday  - run 0:45 zone 1-2

Total: 6 hours

13/10/2011 at 21:43

Competitive Programme (Long one)

Week 1

Monday - rest

Tuesday - swim #1, run 0:30 hrs in zone 2

Wednesday - Bike 0:30 zone 2 quick change to run 0:15 zone 2

Thursday - swim #2, bike 0:30 zone 1

Friday - run 0:30 zone 2

Saturday  - bike 1:00 zone 2

Sunday - run 0:45 zone 1-2

Total: 6 hours

Swim sessions:

  1. 300 wu, 8x50dr, 12 x 100 @ 20sec, 8x50dr, 200 cd
  2. 300 wu, 8x50dr, 3 x 125 @ 20sec, 2x175 @ 30sec, 3x 125 @ 20 sec, 8x50dr, 200 cd
13/10/2011 at 21:43
Soupy I had to commit otherwise funds would have gone elsewhere and I could see myself slacking off over the winter.

Been telling everyone that I am doing it so they can give me a gee up when needed.

Saffers, what aero bars have you got?
13/10/2011 at 21:44

Yay go Saffers. Outlaw 2012 is about 261 days away

13/10/2011 at 21:45

There you go as promised. Mmmm, interesting that the intermediate  and competitive programmes start the same.

How vital is it to train by heart rate? I don't own and monitor and haven't a clue what my heart rates are/should be or whatever the terminolgy is.

13/10/2011 at 21:47
TJ1004 I have Profile Design Airstryke 2000.  I prefer the shape.  I rode with a friend whose hands seem to slip along the straighter bar type so I opted for the Airstryke and once I got use to getting down on them with the flappy bits, I really like them.
13/10/2011 at 21:48
Hey LN, how you doing?    261 days ooooh plenty of time to get serious then.
13/10/2011 at 22:00
Ta Saffers
Cortina5    pirate
13/10/2011 at 22:05

IIRC the base phase for Intermediate and Compettitive is the same.

I started with a Tesco HRM, but have a Garmon 305 now. It is well worth getting an HRM (or Garmin).

13/10/2011 at 22:05

Chilli if you have not got a monitor go by Rate of Perceived Exertion using a scale of 1 to 10. 1 = resting, 10 = flat out sprint max effort. Some scales are 1-20 or 1-5 but 1 is always dead easy and top rate is max effort possible.

I aim to start next week and will be shuffling around the days to fit in work, will see how much I can do realistically.

13/10/2011 at 22:08
Having come in late to the thread and I have read back like a good girl but can you just tell me Chilibean, the Week 1 plan you have posted above, is that to be starting next week?
Darkness    pirate
13/10/2011 at 22:12
5 Dec start, but can repeat week 1 from now to then as groundwork should you wish?
13/10/2011 at 22:17

Steady - that's good cos that's what I do already.

Yep, Saffers - what Darkness said. The date for 30 week plan is 5 Dec. Although there is some discussion about starting a couple of weeks early to cater for Christmas and an unforseen event that will probably crop up for all of us at some point.... but I'm not sure we've come to a decision about that yet....

13/10/2011 at 22:24
Ahhh right, okay thanks for that.
13/10/2011 at 22:31

just like to reafirm the odd comment re fink and swimming

  • there is wayyyyyy to much swiming in there for some
  • there is wayyyyyy to little bking in there for others.

 (but I am a crap swimmer / reasonable biker)!

For comparison to Fink , shall I post my weekly sessions...??  
NOTE - I am not a beginner, and am aiming a top 15-20% finish

My Lanza program week1 - re-establish bike/run commute with a big bike to see how / if I can handle it..

Monday  ride 1.5, run .5, gym .5
Tuesday run  run.5, ride 1.5, stretch .5
Wednesday  ride 1.5, run .5  swim .5
Thursday  run .5, ride 1.5, core .5
Friday  day off
Saturday plan swim .5, run 1
Sunday bike 5!!! 

Edited: 13/10/2011 at 22:45
13/10/2011 at 22:50
Orange.C is that bike 5 hours?  In week 1?  I think I am going to get a shock with this training thing.
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