Fink for outlaw 2013

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sweetfeet...    pirate
07/01/2013 at 13:45

First rest day I have actually looked forward to since the plan began.

End of week 5 so halfway through BASE phase already. I think I did my bike ride too fast on Satutrday. HRM was broke and I was trying to keep up with a mate who is a much better cyclist so I know I over-exerted. I was actually falling asleep during my 1hr run yesterday.

Highlights the need to stay in the lower zones during this period. I did a couple of sessions last week in higher zones and I'm paying for it.

07/01/2013 at 14:08

end of week 5? I'm just starting week 5 have you got a week in hand Sweetfeet?

seren nos    pirate
07/01/2013 at 14:13

i think a couple went a week or two early so that they had some leeway for illness/ holiday........

i am at the start of week 5 and can tick off a swim and a run and some yoga 

sweetfeet...    pirate
07/01/2013 at 14:49

HONK I'm not doing Outlaw. Using this Fink thread for IM Austria (which is the Sunday before Outlaw) rather than start another Fink thread...

I'm a 'thread squatter'

Good idea though Seren maybe I should have gone a week earlier. Too late now.

07/01/2013 at 16:45

I started 2 weeks earlier because I was maybe thinking of  going on hol in March for a week. So I am on week 7.... I think

07/01/2013 at 22:01
Thanks Seren Nos, was going to jip out of tonight's swim but your post of your earlier activity made me feel guilty. 2500m swim in 50 minutes, a PB, to follow up this mornings 1 hour run. Feeling very virtuous!
Mr StOat    pirate
07/01/2013 at 22:21
My run and bike are coming along, I actually sat down last week to work out my HR zones, so now doing the z1-z2 properly.
I've not swum yet though, I've been ill or away or just idle
I WILL start swimming this week.
sweetfeet...    pirate
07/01/2013 at 22:43

Well done Stanners. Top bombing.

I've still got to work out those zones 7755matt. I know my max is not the 220-age and must adjust. Otherwise I am in danger of over-doing it. The whole point of base is to stay low and I keep breaking the rules. I dont really need an HRM to tell me that though it is more about self-control and focusing on the IM rather than the training session I am doing. Training with others is dangerous sometimes too. You end up going at their pace not your own at times.

P.S. Don't fight the water. Just get down the pool.

seren nos    pirate
08/01/2013 at 07:34

sweetfeet...........i agree that the training with others is dangerous for keeping to your own zones.......i'm trying to balance the benefit of actually having some company which makes it more interesting with the disadvantage of going too hard for a session.........

well done stanners........its a great feeling to get those sessions done......i was lucky this weekend that my manflu was just that and didn't develop worse........i think i have managed to train through it and feel good this morning and heart rate is lowered........

off on the turbo now for my brick session


have a good training day all

08/01/2013 at 08:46

4 mile run done this morning before work, had to cut it short as I left it a little late and had to go to work, 4:40 is not a good time to be getting up to go running, took a while for my brain to get into gear when the alarm was going off and for me to realise what was happening.

Got circuit session with a friend this evening, hoping I don't fall asleep in the plank position

08/01/2013 at 09:26

I had thought I was diong well managing 1600 meters in 1 hour in the pool. I see I need to improve a LOT.

Ah well perhaps if i ever have more time I shall try and say in until I've done 2500 just to see if I can manage it. Then work towards 4000!

08/01/2013 at 09:27


I use one of these - its cheap, (£35ish) and holds bottles really well, (you dont want them bouncing out) and you can attach a saddle bag in between the bottles as well, (for inner tube, tyre leaver etc).  just need to play with the angle so the bottles dont interfere with your glutes

bontrager rear mounted cage

08/01/2013 at 11:00

getting back on track with my wk5 tuesday run. all done to plan, ahead of breakfast and sunrise and all that nonsense.  Thank god for a decent treadmill - no excuses about the weather to keep me snug in the bed.

Its going to be brutal at the weekend as ive skipped 4wks of bike building. what larks will 90mins on the turbo be ? sufferfest without the fest.


08/01/2013 at 13:08

Hi all,

I'll be starting Fink Intermediate in a few weeks for Challenge Henley. Looking at the plan I can't help thinking that the plan is a little run heavy and bike light? Take, for example, Base Week 9. This has 3x1hr+ run sessions in it and only 2x1hr+ bike sessions? I don't understand this.

As someone who is currently working through ITBS by sorting out my run technique, the volume of running has me a little worried. I am thinking of swapping the Friday run session for a medium bike and then doing the long run on Saturday and the long bike on a Sunday. 

Trawling the web I see many people who believe that the Fink plan is bike light. I also see examples of people who have done well on perhaps, less than the 'norm', run training.

Should I go with my gut feeling or should I stop second guessing the Finkmeister General?

I'm solely looking to finish but being able to enjoy the day, if that makes any difference.

sweetfeet...    pirate
08/01/2013 at 13:10

One hour run in the dark for me this morning. First week stepped up from 45 mins. I thought 5.45am was a bit urgent to be getting up BBT an hour earlier and I would have definitely struggled. Good on ya. 

Once I was out there it was fine though it's so mild this 'winter'. I'm sure it will all go Siberian shortly...

Swim sesh #1 for the third time tonight.

sweetfeet...    pirate
08/01/2013 at 13:13

UB I'm just going along with the plan as-is and not thinking about it but lots of people adjust to taste. You need to be happy with your training.

The long bike just keeps rising steadily and should give me enough for the day. I'm doing VLM too so that and the extra running in the plan will hopefully leave me strong off the bike on race day.

08/01/2013 at 13:27

I was thinking about adding a 60 100rpm spin on mondays to freshen up the legs - competitive plan has more bike in it I think.

08/01/2013 at 14:04

UB which fink plan are you following as week 9 on the intermediate one has 4:30 total for the bike and 3:30 total for the run?

From reading on this board some who have done a few ironmans say that the run bike training is interchangeable so if you can't run then bike that time instead.

Edited: 08/01/2013 at 14:05
08/01/2013 at 14:23

Sorry yes, I don't mean the total time per se, more the frequency. I'm not seeing why there is, in effect, only one long (or even medium) bike session per week but there are three medium/long runs per week (for me, classed as 1 hour +)

I think I'm starting to convince myself. Hurdle one is getting to the start line and if I feel that swapping a run/bike session around would be to my benefit then I guess I should just do it.

It's all about the bike, right?

Having said that, I may see how the first few weeks go. I am fully intending on utilising a run/walk strategy from the outset so maybe this would help me anyway.


08/01/2013 at 14:39

All training done for today.

3 mile run this morning in 23 mins (Z2)

3750m zombie swim in 1h 20m at (long) lunch ssshhhhhh....

UB - if you feel that you;re not getting enough bike in, why dont you use the Bike part of the competitive plan and the intermediate for the rest?  that might bump your hours up if you feel you need 'em.

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