Fink for outlaw 2013

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seren nos    pirate
20/02/2013 at 07:45

so you do the one loop..then the second loop..then back and do the first loop again...........haven't done the course before...............

I did panic about the hill until I realsied its in feet not metres

20/02/2013 at 09:32

Well that was fun. 1Hr run with the 5 * 1min sprints starting at 10 mins. That meant 3rd sprint was up hill and I though I was going to puke up my heart. However survived it and feel rather proud of myself now. Still appallingly slow but that should improve with time and practise.
It took me back to when I was first starting to run on the C25K program, it was just as hard to sprint 60 seconds as it was when I first had to run for 60 seconds. Which has reminded me I never want to go back and start over ever, so much hard work required to get going.

Definitely a confidence boost and good start to the day.


20/02/2013 at 09:45


When the swim is all going wrong, just try swimming easy -

ie dont push the pace, just slow down and try and get the technique back.
When mine goes to crap I focus back on just being streamlined again, ie head tucked into shoulder behind the lead arm...
Then add back in the body roll....
Then add back in the catch.......

thien if its all together again start trying to go fast again.

Its amazing how it comes together again whenh you slow down a bit....

if its still rubbish, just do some drills for the session...???

Britrisky    pirate
20/02/2013 at 12:46
I had an epiphany with a pull buoy this morning - felt like a speed boat! What an amazing bit of kit!!

(Are you allowed them on the day? - under my wetsuit, maybe??!!)
seren nos    pirate
20/02/2013 at 13:07

britrisky.there have been some discussion about pullbuoys.........the one argument tells you not to get dependant on them or it stops you learning how to hold yourself in the water properly without one.just use them for some arm drills.......

then one of the top coaches stated that he gets all his pros to use them all the time as it replicates the wetsuit and they always race in a wetsuit..

I am a crap swimmer and the only way i could move up from 2 lengths was with a pullbuoy...........i do all my swimming with a pullbuoy.........

which means i am getting better in the openwater swims...............but if i ever go to a race and they officially call it a non wetsuit swim i am going to be up the creak without a paddle................and I can never enter shorter swimming pool passed tri.....

(apart from one in May that i have been desperate to do and i will have to breast stroke/walk/ cheat my way through the swim)

Razor51    pirate
20/02/2013 at 14:20
1200 swim at lunchtime all done with the pullboy but I do the odd session without it just to make sure I don't drown when doing pool based sprints.

Britriski. Nice to meet you on Sunday at the bike/ Tri show.
Britrisky    pirate
20/02/2013 at 16:17
Well if that's how fast I'll be in a wetsuit I really don't need to worry about cut-off times!

Alas the Fink intermediate says only once every 6 sessions, so I'm not going to get dependent.
20/02/2013 at 17:14

Just booked hotels for the full and half. All getting a bit more real

21/02/2013 at 15:44
Quick straw poll. Following the intermediate plan and I am struggling to get all the sw sessions in, in base I have averaged one a week. In those sessions I am completing the sessions with drills etc in the hour and the 2.5k zombie swim. Now we have moved in to build should I:

A) move on to the swim sets from the build phase OR
B) carry on with those from base until they have all been completed

For what it is worth, I am thinking A even though I won't cover the full session in an hour.
seren nos    pirate
21/02/2013 at 15:52

sorry stanners i can't advise on swimming......I'm just keeping with 2 one hour sessiosn of zombie swimming .the same as base but hoping to slowly increase the distance

21/02/2013 at 17:05

I'm no help either. Just sticking to 2 zombie sessions.

Have actually just added up my swim sessions for the first 10 weeks. They added up to.....10 which appears to be lesss than 2 a week

Mr StOat    pirate
21/02/2013 at 17:19

Got a nice 3:30 bike ride in. 53 miles on a recce of the motion in mercia route.
Blimey its cold out there. Think to get some better tights, gloves and work out how to keeep my feet a bit warmer. I was thinking at one point that I could sell it as a cheap sex change operation

Britrisky    pirate
21/02/2013 at 19:01
First run three weeks this morning - only allowed 1km at 8k/hr, but its a start, and can do 3k at 10k/hr on Sunday -

Swim cut short by vomit in pool tonight (not mine) so early tea!
Iron Pingu    pirate
21/02/2013 at 19:39
7755matt wrote (see)

Got a nice 3:30 bike ride in. 53 miles on a recce of the motion in mercia route.
Blimey its cold out there. Think to get some better tights, gloves and work out how to keeep my feet a bit warmer. I was thinking at one point that I could sell it as a cheap sex change operation

Cold ... so fecking cold ... don't think I've ever enjoyed a bike ride less!

The Evil Pixie    pirate
21/02/2013 at 21:09

arrrrggggghhhhh pool rage tonight and annoyed at myself for getting so fecked off I got out after 1m

Stupid pair of larger women swimming 6ft apart, chatting, heads up and un moving crashed into me (deliberatly a couple of times) about 5 times in 40min.

Having a bad week. Last week of term and I am exhausted, run down and desperate for my 2wks off.

Roll on 3:30 tomorrow

The Evil Pixie    pirate
22/02/2013 at 10:25

Failed to do run this morning giving the excuse that it was freezing cold and there was icy roads and that's not good for speedwork. I plan to now do this tonight on trail in daylight

Two weeks off now ... work in an academy so this is our end of term. 2 blissfull weeks of daylight training, swimming when the pool is hardly in use and actually on the roads with the bike. Can't wait.

Oh and no 4:40 am alarm calls

seren nos    pirate
22/02/2013 at 16:31

hope the holiday weeks are what you need EP.....

week 11 on fink and he has added a couple more brick sessions for before the long run and one after the long bike.....

today was freezing again but i got out on the bike and did my 30 mins outside before a quick change and off for my 12 and a bit miles.found the flatest route around here and managed to keep my HR below 140 for most of the route.............

so for a bike fitting tomorrow on my brand new summer bike 

22/02/2013 at 17:35

10 miles run done. It's cold out there

I'm finding brick sessions hard to fit in so from Sunday I'll do the one before the run and the one after the bike but that will have to be it for now.

Ooh shiny new bike. I'd like one but no matter what angle I come from I can't justify it

seren nos    pirate
22/02/2013 at 17:45

i bought this one in december on the cycle to work hasn't even got any pedals on yet,...waiting for the fitting and the spring to come......its the same as my old one but they have changed the gears a little bit..........I'v e had my old planet x 2 1/2 years and have used it as a winter and summer bike..........last year i did a fair few miles training for the double so I think i need a new one.


22/02/2013 at 18:10

Just to clarify that the Fink plan only has 2 brick sessions, the bike and the long run are separate sessions if you are sticking religiously to Fink.

Are you going over to Bike Science in Bristol Seren? He did a great job on my fitting.

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