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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 3

orangecannonby orangecannonMay 9th 2010


my overall plan

Hey Gom....

Steady as she goes....

Base 3... I had an 8 hr adventure race, (4.5h MTB followed by 3hr 15 run). This felt good as I concentrated on pacing - i did a 5 hr slow version with the missus on the following day.

I also put in a 6hr race sim bike at the end of the month. This was really educational, (ie started craving real food, started working on nutrition ideas, etc etc).

Last week should have been recovery, but that did not happen, (I was on holiday the following week ;-) )

  • long runs are still going well, being supplemented with second medium run
  • started bricks
  • reintroduced a second long bike into work.....either hills or MTB
  • swimming twice a week (better than before)

  • swim not yet above 3k!
  • did not feel I am riding long enough, but adventure race and 6hr ride give me some positives there...

long sessions
  • Long Bikes -4.30 MTB, 3hr (80k), slow 4h, race sim 6.20h (182k)
  • Long Swims - 2.1k, 2.4k , 2.8k, (panic!!)
  • Long Runs 3h 30, 2h:25, 2h:30
  • Long Run HR is 135-140, Long Bike HR is 130-ish.... These seem a little low to others I have talked to, but I am not sure the legs will take 150 for x hours!

Weekly Totals

week total
base 3.1 1hr 30m 10h 50m 9h:20m - 95k 1h: 22h
base 3.2 30m 7h 20m 7h - 79k 1hr 16h
base 3.3 1h 40m 9h:45m 4h:10m 49k 1hr 16h 30m
base 3.4 recovery 1h 12h 3h 45m 46k 1h 17h

Next Month - Build 1

  • I have a couple of events to add to my usual basic week.
    • Swashbuckler 1/2 IM
    • Big Day: 1hr swim, break and eat, 5hr bike, break and eat, 1hr run
  • Swims - Will get to the pool at opening time so I have time for some longer swims to move towards the swim distance
  • Long Runs - maintain existing running.
  • Bricks - 1-2 per week.
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