Fink for outlaw 2013

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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.
The Evil Pixie    pirate
19/12/2012 at 05:34

my thought exactly but it's been longer since I last had them

shant bother again

seren nos    pirate
19/12/2012 at 07:59

I like fish and chips and its always my pre race food.......my 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
TR
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

TR:

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.


JvR
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. 

TR
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.

Britrisky    pirate
19/12/2012 at 15:01
TR wrote (see)

 and droopage occurs.

that would never do ... 

19/12/2012 at 15:22

Ow messed my neck up again and it's club swimming tonight. Will how I feel, I want to go but it may be a dumb idea. Really hope this isn't going to keep happening.

19/12/2012 at 15:49

TR - Fink advises NEVER to train in Z3 as it is the least effective training zone.  most training should be done upto top end of Z2 and then intervals should be done at Z4 to get max benefit.  At this base phase, accordign to Fink, ALL training should be in Z1-Z2.  If i find myself venturing into Z3 then i either change down gears in biking or stop and walk if running.  requires constand HR monitoring tho....hope this helps.  if you want a copy of the training plan then just IM me your email address and I'll wing it across to you.  have got all the HR zones in there.

TR
19/12/2012 at 16:12

JD2 - most kind, but not at the mo thanks. I havnt taken part in Iron distance as yet, I do a couple of 1/2 IM most years. I was just interested in what sort of intensity/HR you folks were doing your base training at. How much bike does Fink have you do at the mo and through until Spring ?

19/12/2012 at 16:55

TR - you need to remember that for the bike Fink recommends working out those HR percentages at your MHR - 10bpm.

seren nos    pirate
19/12/2012 at 17:52

Ali... hope it clears soon.........horrible having niggles.......

TR
19/12/2012 at 18:08

LMH - thanks, that means I'm not as low as seemed then.

19/12/2012 at 20:42

Thought that might be the case TR. My Z2 for running is 138 - 152; on the bike it's 132 - 148. That's off a MHR of 185.

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