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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 - Phase Base 1 repeated

orangecannonby orangecannonMar 7th 2010


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.

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

  • 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....


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