Outlaw 2013

2m Z2 run today .... well I say run 15mm pace

Followed by 2.5km swim which included massive eye bashing my speedy bloke  - 3hrs later and I still have the red mark. Twat

For the next month or so I am just planning on getting out and having a bit of fun doing things I don't do in normal training, like trail runs up Pen-y-fan in the Brecon Beacons, and maybe going out on the mountain bike, and working on my form in the swimming.

Southern Snail - I'm doing Frankfurt, then taking a week of before I start training.  I shall be doing more biking and swimming compared to the running stuff.

Can't remember if we booked campong before or just turned up, will check with himself as he normally organising that.

EP - a year ago my slow pace was around 15/16 mm when I started using my heart rate monitor properly - it is now down to around 12/13 mm, so just stick with it

oh really maths? how quickly did it change? With Fink starting at 30mins that's like 2m and sad

pleased with my swim mind as that was 100 lengths and I need to do 160!!

not sure really when it changed - it was just gradual really. I think when I started doing the other training too - bike and swim that really helped, and losing weight has helped too.

well done on the swim

Never worked on HR as always find mine is higher than norm and i feel fine, do you think its worth trying and how would i go about it?

This could be the start of many questions

TL - you need to work out your max and your resting heart rate and make the caclulations from there. The resting hr is easy - wake up, put heart rate monitor on and lie back down again for a few minutes, do nothing. The lowest figure you see is your resting hr. Max is harder to work out. Basically go for a run and do flat out hill repeats, if you feel like puking you are about there. walk home....If you look on the training tab on here it tells you about it.  A few years ago I got the book 'Heart rate training for the compleat idiot', an easy read and useful. I am guessing Fink or Friel probably go into it as well

Tar mathschick will sort that out when we get back from Frankfurt, oft now to catch a plaine

Stanners from the Bridge wrote (see)

There was a really interesting thread on here last year called something like Fink for Outlaw, where those who were following the Fink plan could help each other. I watched enviously from the sidelines and thought it was brilliant. Would there be interest in doing the same this year or just keep everything on this thread?

It is a hot topic for me. I have just done my first long run focusing on HR rather than speed. It was a set distance rather than time, which I know us wrong. I managed to keep my heart rate mostly in z2 and averaged 160bpm. I didn't even look at my time until I had finished and managed to knock 3 minutes off my best 18k time finishing in 1h:19min. I am putting this down to being able to look down at the Garmin and see I am allowed to push a little harder, e.g push another 5bpm.

I am obviously chuffed, anyone else had a similar experience?

And the penny drops, what I thought was 1 and 2 is in fact 3 and 4 in Fink terms, had the scale inversed. Explains the PB though

Stanners it is hard getting the longer sessions in, I go to an outdoor pool from April-Sept that has a permnant lane in, its great when the weather is bad as it tends to be just me and other proper swimmers and triathletes. When its warm and there are loads of kids/grannies in the pool they soon get out of the lane as I have a mean kick.

My advice is,ask your local pool what are the quite times for open swimming and go then when there is no time restriction, most people respect swimmers doing lengths, if they don't and they stray in your path, make sure that they wont again.

The current order for PSOF Kit from LG will be closed on 2nd Nov.  It is highly unlikely another order will go in before Outlaw 2013 so if you want kit please make your intention known on the PSOF Kit Thread

Please note that this means that you will have to know your sizes and have paid for the kit by close of play on 2nd Nov

Looked at the Sandman on tv the other day it seemed fantastic. Saw the slateman also on tv and there was mention on a snowman?

Doing wimbleball as training and an end in itself, like to get round the run course without walking on the hill for 2 of the 3 circuits

Stanners .. just lurking, the hour limit notwithstanding, the common problem I see and especially with people on this forum is that the swim sets are targetted at a fairly high ability and getting them done within the constraints of Fink itself are hard let alone if you have pool constraints as well .... dont worry about fitting the sets in and swim by time prescribed

Cheers M...eldy, glad I'm not the only one who will be looking at the swim sessions and thinking they are "man from Atlantis" territory.

Citizen146, I did the Sandman in September (and even got my mug on the box), it was brilliant, the Always Aim High events come highly recommended.

looking for some winter/ spring sportives near south wales/ west/ gloucester way and failing at the moment...............

 thinking of doing the l;ittle woody in august as a recovery race before IMW