Fink for outlaw 2013

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  • today seems to have been a speed day.......this morning I did on my own a fast 22 niles on the dual carriageway on my aerobars and was pleased.......

    tonight I did a interclub run race and it was very hot and very very hilly.......and i was planning on running normal slow pace of 11s to 12 min miles.............but ended up averaging 8:45 min miles for the 6 mile course.............

    hope I haven't damaged anything..so long since i have ran like thatimage

  • SlokeyJoeSlokeyJoe ✭✭✭

    That's quite a change of pace Seren!

    Useful info on the swim being posted, thanks for that.

    can anyone offer any further advice on prep for the bike? I checked out the route on the interactive map yesterday and saw that the total elevation was about 3500ft. I then checked out my typical long ride which is only about 1000ft elevation over 100miles. image

    Suddenly realised that the description of the Outlaw bike route as flat isn't quite as flat as I'd imagined! So what to do? Should I

    a) try to get some hilly miles in over the next 2 weeks or

    b) just suck it up on the day and let the race adrenaline carry me through?

  • one of my miles was 7:34..........which was mainly downhill image

     

    I wouldn't worry at this stage SJ.......put it into metres.......its just over 1100m climbing/.....so won't be that bad :image

    where do you live to find only 300m of climbing over 100milesimage

  • Slokey dont worry its a very "easy" course with rolling hills nothing desperate i put easy into inverted commas cos being flattish its a bit of a bugger if a wind is up like last year image but there is nothing to be gained except injury and a bad taper by hitting lots of hills by all means do a few at an easy pace but dont go mad its not Wales or Lanza image

  • SlokeyJoeSlokeyJoe ✭✭✭

    Thanks for the advice, panic over!

    I live in the lakes (!) but managed to find a flat out and back loop which is 99% traffic free to get lots of time in on the aero bars.  Basically, I'm a lazy git!

  • image But some of us don't have a choose we live in hill's mmmm I image hills! image

  • I have done all my training in South Downs and Cornwall so should be a breeze!  I just want some new wheels to go on my commuting bike and then we'll be ready. 

  • Toro whereabouts in Cornwall? I love hills as well flat is dull image

  • I was near Saltash. Now back in Portsmouth though. Riding Box hill with work on Monday which should be fun!

  • OW swim tonight with Horse did 3 x 750m laps in about an hour, water temp 18.9c felt really warm. Felt good but still slow but I'll get through the swim in About 1.30 ish so well inside the cut off.  image

  • If your back down that way there is a group of us train in Liskeard if you want to hook up for rides, swims etc Saltash then Pompey at a rough guess are you Navy?

  • Evening all. I'm happy to report that i managed to get my 20 miler done, thankfully! Took an age, but i'm not worrying. Only real problem is blisters....i got a couple a few weeks ago when i walked a lap of the Enduroman run course, and the fookers won't disappear! Well, they had done after that 18 miler, so i put blister plaster on them, just in case, and now the blisters are even bigger than they were to start with! Annoying. Anyway, fingers crossed they'll total heal up before the Outlaw mara. Regardless i'll just have to get on with It. Shattered now though, so shower and bed for me.  Happy training folks image xx

  • Well done on that run LTP

     

    Last day in the alps for me. Had an easy day yesterday cycling around lake Annecy and managed an OW swim too. Water was so warm - no wet suit needed here.

    Today was just a 43 miler but had 1850m of ascent including the Alpe D'Huez. They were busy prepping for the Tour so loads of cyclists around and people cheering us on. The descent was fab too!

  • Nice one K9. After this holiday, the Outlaw will feel as though it is all downhill to you!!!

  • Everything in the UK will seem flat!

    Turns out I'm not so bad at the uphills. Shame I'm so useless on the flat or in the wind!!

  • Useless, fat and have wind. Thats How I will feel at the start of outlaw!

    especialy having read all the swim chat. Off for a coached open water session tonight,see how the suit fits this year.

  • Swum 2 miles for the first time ever last night, yay. I know I need to add  another 0.4 to that but ran out of time last night. Plan to have a crack at it on Saturday.
    Did the 2 miles in 1hr 35 mins so I should just about be within the cut off on the day.

    Coming from East Anglia I'd have called the Outlaw Half route undulating but I managed it so I'm hoping the full is similar ish which I think it will be looking at the two routes.

    Just got to decide what to wear under the wetsuit for the swim now as I'm wearing proper bike shorts for the cycle.

    Wiggle Flat out in the Fens on Sunday then let the taper begin, although looking at Fink that still means 10hrs next week so not stopping yet!

  • Ali my cousin is doing the fens race if you see a lass with bloude hair Called Donna can you give her a big hug from me please. Will be her first sportive. Oh and good luck chuckles.image

  • 3.9k swim last night, still feeling it in the shoulders today

    the tapir can not get here quick enough

  • Will do cake, an excuse to go hug random blonde strangers could be fun image. With the forecast it looks like I might need my snorkel.

  • Me and 7755Matt will also be at Flat out in the Fenns

    And I think Littelclown (Mrs Matt) is helping

  • The Silent Assassin wrote (see)

    Me and 7755Matt will also be at Flat out in the Fenns

    And I think Littelclown (Mrs Matt) is helping

    image Cool Dude you met Donna when me and Bookie got married the lass with the posh bright dress. I tried to keep introducing her to the pirate type's in the room and I think the brain washing has worked. image

    Have fun you craazy fools. image

  • Iron Pingu wrote (see)

    My bananabars are famous!

    https://www.facebook.com/#!/photo.php?fbid=533386776725725&set=a.152048498192890.33485.141282475936159&type=1&theater

     

    hehehehehehe, that is brilliant Pingu!!!  Did they stay attached okay in Lanza? image

  • I can't actually remember how I handled the banana situation in Lanza but I think they went in the bento box cut in half.  Trying to open a banana with cold hands in a race is quite tricky!

  • Nice 1 hour trail run this evening. Went over on both ankles (nothing serious thank god) and have little niggles in right knee and hamstring. I'm sure there is nothing to them but my god I'm going to be careful for the next 2 weeks. Wrap yourselves in cotton wool folks!

  • 1 hour pool swim and a 13 mile run.

    An hour of physio.

    No more runs over an hour now...

  • 1028 reporting for duty as well, Done 1run and 1 ow swim this week, it appears I have started my taper early. image On my bike tomorrow.

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