OrangeCannon becomes a pirate Ironman trainee .....(hopefully)
OrangeCannon becomes a pirate Ironman trainee .....(hopefully)
So the Pirate Ship Of Fools claims another victim, and I now find myself booked into Ironman Germany, Then the Outlaw this summer.
Once lapse of sanity I can understand, but 2..??

I am now 40+, but I aim to be active for as long as possible, so an ironman every year till i am 70 sounds a ludicrous thing to aspire to.
I have been dabbling with triathlon for the last couple of seasons. I find it gives a purpose to the training / exercise I was previously doing. I have been mountain biking / cycle commuting for the last 15 years, running regularly for the last 3, and swimming badly for the last 2.....
I bumped into the pirates via the runners world magazine / forum, and they gave me the confidence to dare enter an IM. Bastards!
Monthly Pirate Mentor Update - Phase Base 1 repeated
by orangecannon Mar 7th 2010

Overview

my overall plan

Hiya Gom..


Did another 4 weeks of base 1 as there is still lots of time....... Training over the last month has been mixed, with some good long stuff, but also some yucky weather.... Life also got in the way with a weekend spent kayaking, and another doing family stuff.

+ves
  • long runs are going well
  • started interval sessions on the turbo, (muscular endurance type stuff). They are surprisingly hard...

-ves
  • not enough long bikes....
  • not nearly enough swimming ;-( I have 3 swims planned but am only hitting one of them per week.
  • effectively gave up on weights....

long sessions
  • Long Bikes - one 4hr, two 3.30hrs
  • Long Swims - weekly long swims of 0, 1.8k, 1.8k, 2.8k
  • Long Runs - 2h:03, 2h:22, 2h:33, 1.30

Weekly Totals

week total
base 1.5 0 7h:34m (182.5km) 3h:46m (45.3km) 1h: 12h
base 1.6 43m (1.8km) 9h:42m (233.3km) 4h:37m (55.8km) 1hr 16h:00m
base 1.7 45m (1.8km) 6h:49m (132.9km)
no long bike ;-(		 5h:54m (72.8km) 1hr 14h:30m
base 1.4 recovery 1h (2.8km) 9h:53m (214.9km) 3h:18m (40.7km) 1h 15h

Next Month - Base 2

  • Long Bikes - try and get out there again, (weather permitting). Target is 4-5 hr rides, (on mtb if necessary). I was going to add a second medium bike per week, (MTB into work via Epping Forrest, either a 2 or 3 hr ride...)
  • Swims - The target is 3 per week at the moment. (one long, 2 skills based)
  • Long Runs - maintain long run of 2:30
  • Bricks - start to throw in a brick once a week, off a bike commute home. I also need to start to run off my long bikes.
  • Core work - restart this.....


The only query I have at the moment is what HR are your long runs / long bikes...?? so I can compare them to mine. I feel I am going a little easy, (but its taken me a while to stop just going for it......)
Long Run HR is 135-140, Long Bike HR is 130-ish....

Hope your training is progressing as well....

cheers!

OC/rob.
 
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email to my pirate mentor - Base 1 (4 weeks)
by orangecannon Feb 10th 2010
Monthly Pirate Mentor Update - Phase Base 1 Overview overall plan The first 4 weeks base has been a little all over the place, due to work commitments, family stuff and lots and lots of ice..... . +ves felt like i have run consistently I...
change my work pattern = crap training
by orangecannon Jan 31st 2010
ok I had to go on a course for a week...... so lets throw out the basic week.... (my principal for coach god oops, Gordo..) currently a 2 hrs swim, 5 run and 4 bike...... (its cold and tough on the long ones as its january). out that goes ...
Prep 3 - Email to my mentor
by orangecannon Jan 15th 2010
Monthly Pirate Mentor Update - Phase Prep 3 Overview Felt like I had a bit of an (unplanned) break over the last 4 weeks. I have lots of excuses! it was cold, wet and icy. I bought a turbo! I had the odd xmas party, but too many xmas dri...
end of prep phase 2 - email to my pirate mentor
by orangecannon Dec 13th 2009
Hiya. Last 4 weeks was prep phase 2. (ie light base work really) , so get ready for a brain dump. +ves. Weights and yoga continuing running regularly (4 times a week), and long runs are up to 2 hrs, (22k) on a run/walk. I plan to just v s...
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