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O.rangeCannon's pirate journey!!!!!!!
O.rangeCannon's pirate journey!!!!!!!

So I'm now a pirate, (ie normal people who are inspired by the runners world forumites doing IMs)..... This involves drinking beer, buying lots of yellow kit, oh, and a race or 2 a year to give it an objective.

I bumped into the pirates via the runners world magazine / forum, and they gave me the confidence to dare enter an IM.


2010 IMDE - flat, Outlaw - flat
2011 IM Regensburg 2011 - flat, IMWales - hilly, oh so windy
2012 Lanza - hilly and windy
2013 - IM Lanza - the return :-)

Recovering from knee issues, (too many rugby injuries) so now the plan is to swim OK, be an Uber Biker, and just let the run take care of itself. Oh Well

end of prep phase 2 - email to my pirate mentor

orangecannonby orangecannonDec 13th 2009

Last 4 weeks was prep phase 2. (ie light base work really) , so get ready for a brain dump.

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 slowly inc this up to 2.5 hrs over the next couple of months.
Long bikes Â- did a couple this month, 2hrs 20, and a 3hrs 20. Cold and rain been pissing me off a bit, along with punctures!
My preferred swimming pool now opens too late (open air heated 50m lido) Â- opening times shift with darkness so I can no longer swim before workÂ.... so I am back to my local 25m pool. Been swimming just once per weekÂ.... ;-(
Been ill for a couple periods Â- heavy cold, then stomach bug/food poisoning. Took it easy around this hence denting hrs etc as I lost a couple of weekendsÂ.... Hey ho!

Holiday, illness and xmas events put my basic week into a shambles Â- lost swims etcÂ...Â....
Swm bike run hrs
prep 2.1 1 7 4
Prep 2.2 1 3 2
prep 2.3 .5 4 5
prep 2.3 0 3 2

Avg HRs for long runs Â- 139
Avg HRs for long bikes Â- 130

Got some winter tyres, and mud guards so will get some long bikes in where possible, (donÂ't mind getting wet for an hour into work, but 3 hrs+ is a different matterÂ...Â...)
Will return to bike commuting, (illness / xmas parties and holiday lost me a lots of base commutingÂ...)
Aim to get swimming a couple of times a week again

Looking forward to getting my basic week back on track, until the pool effectively closes over xmas ;-( All should be back to normal in Jan.
I have re-jigged my week, so Saturday is now the day off.

Bought the Don Fink book for a checkpoint on stuff. I thought the competitive program looks a bit easy/light. Oops!
Had some nice ideas on workout ideas though for build etc and nice to get a confirmation on heart rates etc etc.

Anytime you are down on London, give a shoutÂ...Â...Â...


Rob / orange cannon
PSCby member: PSC, Dec 29th 2009 07:27
well done Rob - sounds like you are making great progress (and should therefore remove the "hopefully" from the title)! Good on ya - and remember - resting is more important than training sometimes..

Slackerby member: Slacker, Jan 4th 2010 22:00
Keep it rocking buddy. I'm coming to Germany to play with the Pirates so I look forward to seeing you there, although I'll be flying the red'n'black of my club rather than black'n'yeller.

Looks like good progress was being made when you posted this, hope it's still on course.

Will (Slacker on RW also)
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