Outlaw 2013

I'll be doing the sessions in Fink but not the times!! I'm about 44mins for a mile just now so 30mins aint happening any day soon!

FWIW I loosley followed Fink last year doing relay for Outlaw. I shortened the Fink swim sessions down to fit an hour by reducing all parts of it. From April I did one OW swim a week and one or two pool sessions, gradually building distance to 3000m by end of May. I surprised myself by coming out of the water in 1:43 on race day as had been thinking more 1:50/1:55.

I am doing Outlaw Half this year and will be basing my training on Fink again.

Well, persevering with HR training ahead of starting Fink in earnest and early signs are encouraging that I'm not loosing any pace. Before I started, I could hold 4:30min per km for 10k and 4:45 for 20k. This would be with an average BPm of about 165.

After throwing in 2 runs per week at for the past 3 weeks where I stick to zone 1 and 2 (sub 156 bpm), I'm not only matching my previous pace, but have bought my 20k pace down to under 4:40m per km. Will see how it holds up for my first half marathon next week.

Is anyone else seeing results from heart rate training?

Oh, and bitten the bullet and bought me a Rible Ultra TT bike.

All systems go for starting the 30 week count down on Dec 10th (well, almost...just need to get back in the pool now)

everyone should see results in low level heart rate training - its meant to make more capilleries in the muscles so that in turn makes more oxygen get to the muscle and therefore more efficient, i think if you arent getting anything from heart rate training you must have your zones wrong or not training proprerly, either that or you are an extremely fit person already, even the kenyans train at low heart rates and if its good enough for them...     i have got to a stage now where i can run so far at 70% max i really dont know how far i can run, this is mainly because i only ever run for 2 or so hours at  70% and anything longer is normally a race where im at around 85% to 100%. what i do know is that when i started i was alot slower for the same heart rate, and i mean a LOT slower

It does sound like it needs trying properly.

I take it he best way to work out zones is to do a prioper maxHR test first (run up hills until vomitting) rather than the 220-age?

And 4 weeks today will be the last day of unplanned anything until we cross the line at Outlaw! (if doing the 30 week plan)

2 weeks will be absolutely fine... and I bet they have some form of exercise bike on the islands.  I would grab the chance to see the Falklands first hand.

Just to be a bit provocative... 30 weeks is too long!  Keep the base training going and work on your weaker areas, but focussed hard training over 16 or 20 weeks is ample IMHO.  I've tried the 30 week programmed approach and got bored with 10 weeks to go and basically stopped training.  I would be interested to hear what others who have completed 2+ IM events might have to say on this too....

You may actually find that 2 weeks of not being able to bike & swim means you are re-motivated when you get back...and it puts some real fire-in-your-belly to nail your next few rides etc. 

Just use the time to thrash yourself on your running.  Simple!

I hear what you're saying Stanners. I knew that if I followed Fink and gave it my all, I was going to be at the start line prepared. However Fink is too long by about 10 weeks IF you have a good base already. OC always recommends finding a training schedule you can do 7/52.

The weeks between 20 and 27 were the hardest. I was tired physically and mentally and had had enough really. Then taper kicks in and it gets worse - you have the energy but no where to put it. Cue arguments about nothing at home.

Brit - from what I hear abou the Falklands you might do more walking. It can be a tad windy. I guess it depends who is hosting you? If it's private you might find a gym. If it is HMG then you might find the facilities are pretty good.

IronCat5 in the Hat wrote (see)

Brit - from what I hear abou the Falklands you might do more walking. It can be a tad windy. If it is HMG then you might find the facilities are pretty good.

Good practice for Outlaw, then - if its like last year? Yes - HMG (T.A. annual camp), but have to see if work will give me the time off first ...

Brit surely the army will have training stuff there for you to use for a fixed bike? They did last time one of the Cake clan had to go there and that was in the 90's. I think I'm right in saying they have a pool out there for all you know they have a big base and all that. 2 weeks will be fine through.

I bet if you made some enquires you might find some of the marines out there or some of the local's might even have a nutter's open water club.

Marines? Are you kidding? They'll make mincemeat out of me!!! I'm only T.A., you know!!!  I'll ask around ...

 Like I said nutters club.  

marines? oh, brit, yes, you must train with the marines don't pass up that kind of opportunity