Outlaw 2013

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25/11/2012 at 09:41

I think this HR is going to be a little bit harder than I expected. Training has been fine and I've made progress making sure my runs are kept in Z2 (under 159BPM). However, had my first race last week after attempting this approach, a half marathon in Conwy. I'd targetted a 1h 35min race, which I have managed in training, but on the day my HR rarely dropped dropped below 166 and I ended up running a 1h 39m race. Annoying on 2 levels. My finish time and despite slowing myself right down my HR still would not come down to where I wanted / expected it to be.

Has anyone found similar experiences between training and racing? Am I to put it down to race adrenaline?

seren nos    pirate
25/11/2012 at 09:49

ithink adrenaline plays a large part on mine.............and the gun going off at the start..........i don't think i could ever get 210 in training but get that all the time in races

The Evil Pixie    pirate
25/11/2012 at 09:58

Today I averaged 164 so 1 off Z2 which I was really pleased with despite being just over 15mm as it was horribly windy out

Yes I was slow but I can live with this pace I think.

Question ...

Fink finish plan starts at 15mins of exercise I'm doing up to 45 for both run and bike and about 1hr swim. This is about week 5 level. OK I'm doing fewer sessions just because I can but Fink starts at 3hrs p/w maxing at 4 in month 1

So come the 10th do I/we drop back to Fink times or stay as we are until Fink catches up?

25/11/2012 at 10:55

I would stay till Fink catches up

25/11/2012 at 11:18
Isn't part of Fink aimed at making sure your body can do the volume (time and frequency) that comes further down the line though? If you are confident that wont be an issue, i would agree with FFT, if not you may want to follow the plan.

I am in a similar situation but a natiral worrier so will be following the plan, even if it does mean reducing the length of sessions for a short time.
IronCat5    pirate
25/11/2012 at 13:06

Stanners, a good HM, but I think you're overcomplicating things.

Adrenaline will take part - like Seren said, my HR is higher during a race than training. Were you aiming to race the HM or use it in total for a Z2 run?

EP: What FlatF said - wait until Fink catches up. Of course, if you're not used to the training times, then perhaps cut back on running whilst the bike/swim ramps.

The Evil Pixie    pirate
25/11/2012 at 13:14

thanks folks also a worrier. If it was just a mara I would know where I am what to do but the long distance tri is all new. I've done 1 HIM without properly training so don't have any experience really

25/11/2012 at 13:46
1hr z1 turbo done, was actually ok once I finally got settled i've always been in Z2/3 before so nice to have cracked it.Need better shorts though the pads too bulky in current ones. Yay more shopping.
Britrisky    pirate
25/11/2012 at 22:37

I've just realised that Fink starts 10th Dec, but how do I keep up the swimming over Christmas? The council pools will be shut the entire week? My training will be ruined before I've even started ...   I guess the North Sea is out in December ?

seren nos    pirate
26/11/2012 at 08:04

last year i did openwater swimming in the river britrisky :


but i'm not this year.will fiddle around with the plan..lots of places do an organised christmas day swim

26/11/2012 at 08:14

brit - are there any non- council pools that you could go to?

anyway, a week near the beginning won't make much difference - you could do extra cycling instead

Ironholgs    pirate
26/11/2012 at 08:41

agree with Mathschick, just substitute the swimming for a turbo session or get out on the bike if you can escape.

It's just a plan, it isn't gospel - things will crop up between now and July that will pretty much see everyone have to alter at least one week due to other commitments/barriers etc..

26/11/2012 at 10:00

Brit as above or start on Dec 3rd (next Monday!) then you can miss a week without worry?

Britrisky    pirate
26/11/2012 at 12:20



Edited: 26/11/2012 at 14:09
26/11/2012 at 21:01
I'm going to start on the 3rd then I won't feel so bad about bubbles that will be flowing on Xmas day
27/11/2012 at 12:24

ill be starting tonight as Im well fcuk'd off with the ankle injury I picked up last week.

turbo session to get the blood flowing. 60 minutes, no coasting.

lots of bike this week while the ankle gets fully mobilised and then gentley back into it - but with a little form. no more shuffling like a coffin dodger.

28/11/2012 at 20:02

I've just been looking at the fink training plan and basically the swim sessions are all an hour long but increase in distance by about 500m every 10 weeks. That's a whopping increase in speed

OrangeCannon kona-5    pirate
28/11/2012 at 20:25
Fink swim sessions rwquire you to grow flippers

Just do what you can in an hour.....
Running Postie    pirate
28/11/2012 at 21:23
Brit you didn't tell me you were going to Falklands with the T.A, you will have access to the fitness suit there ....in theory.
Well I'm screwed for at least the first 2 weeks of Fink, I have torn my Achilles' tendon and it won't heal if I run on it, apparently. So no running till Xmas, and cycling has to be at granny pace. So swimming and weights it is!
seren nos    pirate
28/11/2012 at 22:20

running postie.........don't panic i could not cycle till the february  or run till the march when i did my first Ironman.................and I still managed to pick them both up enough to do the race.........better not to rush these things............when it was starting to heal i started doing the run sessions as walks....so if it said run 60 mins i would walk for 60 mins.....flat to start with and then building up a few hills.......i think that really helped 


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