Fink for outlaw 2013

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18/12/2012 at 11:27
seren nos yn canu wrote (see)

so i have done both my swim sessions this more swimming until Christmas Eve 

am more to do for me.  don't know why i procrastinate so much with the swimming....quite like it when i get there.

40 min Z2 run this morning.

Seren - you got mail.

seren nos    pirate
18/12/2012 at 11:47

I hate the swimming from start to finish......can't wait for spring when i can move one of the session outdoors.....

last year i only swam about 1 or 2 hours a month at most.......and i managed to do the double swim off that.......

this is the first time i have ever tried following a schedule.i usually make it up as i go along.........apart from the first one in 2009 whn i did try but misssed chunks of it because of injury.....

but with the swimming i still only go and swim for the time not follow the schedule proper like

18/12/2012 at 11:56

I think I hate swimming too. It's the thing I cancel easiest. Not going at all this week. Really panicked last night about Christmas and everything so todays swimming cancelled and Thursdays too Oh and next Tuesdays!!. Turbo this morning. Arrived last week and don't really know what I'm doing on it so just steady cycle for 45mins this am. Feel happier when things get done in the morning.

On a swimming note - are finks sessions designed to make you faster or just to swim longer? At the moment I'm just going in and swimming for an hour.

18/12/2012 at 12:09

Pool is closed for a while over the xams period so won't be able to do much swimming after this week until the new year


18/12/2012 at 12:52

SS - re the Turbo, Fink plan just calls for steady Z2 cycling in this stage so just strap on your HR monitor - reach your target HR and keep going for the allotted amount of time.  I also try and find a gear that I can pedal in comfortably in the Z1-2 range with a cadence of between 80-100 but that's just me.  Others prefer a lower cadence and more power.  Personally I'm just working on technique and aerobic output at the moment.  Am sure that the harder interval training will come into its own next year.


re the Fink swimmimg programme I think it's designed to make you go faster by improving your technique.  I try and split my 2 sessions into 1 drill session and 1 zombie swim session.

18/12/2012 at 16:48

30 min run in the dark this morning and heading to the pool straight after work. Followed by the mega endurance event which is the Tesco Christmas shop.

It was nice knowing you !

Edited: 18/12/2012 at 16:49
18/12/2012 at 18:22

Pleased with my swim this morning managed to get the whole session done in my hour and actually felt quite comfortable doing it but the drills were more just thinking about the different technique points i have read about while swimming normally. I'm actually looking forward to my next swim session 


Razor51    pirate
18/12/2012 at 18:35
45 min Z2 run with Horse last night in torrential rain but enjoyed it. 35 min swim at lunchtime managed 1.5K with some drills, not enough time to do Fink swim so just doing what I can fit in for now.
Iron Muffin    pirate
18/12/2012 at 18:47

All this swimming, whats going on????

AliBear, stich a HRM on in Tesco and let us know how high you can get it. I reckon self scanning the crimbo shop could hit Z4

Britrisky    pirate
18/12/2012 at 22:06

Sports massage today - had some work on my IT band, and so  no running tomorrow .

Hell, it was brutal -  had to come home and eat shortbread ... 

... feel better now, shortbread was the answer , and I'll do a long bike instead tomorrow - 1 1/2 hours on a turbo ... gulp 

Razor51    pirate
18/12/2012 at 22:22
Pixie, I fancied fish & chips on Friday night and really looking forward to them after smelling them on the way home, after I ate them I thought to myself " we'll that was a load of crap" I shouldn't have bothered. It must be 2 months since I last had them and I think it will be a lot longer before I have them again.
seren nos    pirate
19/12/2012 at 07:59

I like fish and chips and its always my pre race carbo loading with some bread and butter and a beer

Razor51    pirate
19/12/2012 at 08:24
Just knew there had to be beer in there somewhere.
seren nos    pirate
19/12/2012 at 08:25

Maybe I will have to change that strategy for outlaw if I am going to be a racing snake

Razor51    pirate
19/12/2012 at 08:27
19/12/2012 at 10:04

Hi folks,

What do Fink HR zones compare to as a % of Max HR, just kind of interested to read that folks do turbo work at specific HR zones. I turbo to HR, but HR fluctuates a lot for me depending on tiredness and I always turbo early in the morning when HR is supressed a bit anyway. I use HR as a guide but go more on PE as well.


flyaway    pirate
19/12/2012 at 12:34


Z1 = 65 - 74% MHR
Z2 = 75 - 85%
Z3 = 86 - 89%
Z4 - 90 - 95%

You do make me laugh sometimes:

TR wrote (see)
I turbo to HR, but HR fluctuates a lot for me depending on tiredness

Yes, this is the point of HR training! When you are tired, you will be slower, but if you work within a HR range you are still working to the same effort level. Innit.

19/12/2012 at 12:54

Got in an hour zombie swim this morning and managed an extra 5 lengths over last weekends swim. I'd forgotten just how long an hour is when your simply trawling up and down a pool.

Local swim club were filling two of the lanes as they do 3 days a week but the remaining three lanes (fast, medium and recreational) were pretty much empty. In fact at one point there were only two of us using half the width of the pool


19/12/2012 at 13:45

I feel for you lot, Fink for IronMan Wales doesn't start until Feb 11 2013, 6 more weeks of cake, TV, Rothmans & Guinness. 

19/12/2012 at 14:57

flyaway - thank you. I'm glad I can oblige your sense of humour. Maybe I should say that I monitor HR rather than train to it.  Using the HRM is pretty new for me, as it just gives me something to look at instead of the garage door. So agreed on the range thing. Never looked at Fink so didnt realise that the ranges were so wide, but with tiredness vs freshness I guess then they fit. I can hold 80% for long efforts in a 2hr (eg 12min on /3min easy) on a good day. But zone 3 would be out of range, unless I was doing some short intervals. Zone 4 would never happen. I'm carp at getting my HR up outdoors as as soon as I get it up a bit then a flipping corner, decline or junction ruins it and droopage occurs.

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