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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

Monthly Pirate Mentor Update - Base 2

orangecannonby orangecannonApr 5th 2010


my overall plan

Hi there Gom....

Time is flying by!!! Aggh!!! Panic!!

So Base 2... The plan was to be increasing volumes etc etc etc.

However, training over the last month has been mixed, again, with some good long stuff / good weeks, but life has reared its head, so I lost one week to illness / recovery, and also most of another to unavoidable family stuff.
Thankfully the weather is improving!
I am still enjoying doing stuff - Mid week training is generally happening well. The weekends are a little more difficult. The hardest thing is feeling I can grab 6 hrs at the weekend for a ride etc, without feeling guilty.
The wife starts her Vit training so things may well get easier there.

Base 2.2 was the only week where nothing got in the way!

  • long runs are still going well.
  • turbo intervals continuing
  • reintroduced a second long bike into work.....either hills or MTB

  • not nearly enough swimming (again) ;-( I still have 3 swims planned but am only hitting one of them per week.

long sessions
  • Long Bikes - one 4.15hr (117k), 3.45hrs
  • Long Swims - 2 long swims of 2.2k, 2.6k hmmm not very long!
  • Long Runs - 2h:03, 2h:30, 2h:30, 2.15. These are @ 27k
  • Long Run HR is 135-140, Long Bike HR is 130-ish....

Weekly Totals

week total
base 2.1 0 3h:08m - 62 km 4h:11m - 50 km 0: 7:20h
base 2.2 1:45 - 4.1km 10h:00m - 245km 6h:37m - 74km 1hr 19h:20m
base 2.3 1h - 2.6km 5h:30m - 120km 5h:07m - 60km 1hr 12h:40m
base 2.4 recovery 0 7h:45m - 181km 4h - 49km 1h 1.45h

Next Month - Base 2

  • Long Bikes - Target is 4-5 hr rides. The missus starts her Vit training this week so a challenge is coordinate with her.....
    I'm adding a second medium bike per week, (MTB into work via Epping Forrest, a 2-3 hr ride...) I was going start running off this when I get to work
  • Swims - The target is 3 per week at the moment. (one long, 2 skills based)
  • Long Runs - maintain long run of 2:30. Add a second 1.30 run.
  • Bricks - start to throw in a brick once a week, see above. I also need to start to run off my long bikes.
  • Core work - restart this.....
  • Adventure Race booked for next week - 8 hrs. Probably doing 5 hrs MTB, 2 1/2 running and 30 mins poncing around in the middle...

Hope your training is progressing as well....


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