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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

IM Lanza 2012 - training week by week

orangecannonby orangecannonJan 1st 2012

Left knee is buggered giving me pain on running at my normal speed..... Slower running means I get calf cramp as I end up running subcounsiously on tiptoes - running around the injury.

Wheels fell of but I have now got my head around things. Plans for Lanza will now be to just enjoy the race, and finish if I can. If I DNF then so be it... its only a t-shirt.
wk total comments
1 1 12 * 3 1.5 17.5 Aim - re-establish my basic week. Get swimming, start bike/run commuting again.

In a fit of enthusiasm, (it was day 1 after all, killed my hammies and glutes with some functional training on Monday, I struggled to be able to sit down until Friday. Every run that week was tough.

HR all over the place on runs at the start of the week, settled by the end of the week.

MAF run test(4.40min/k -> 4.50min/k)
TT30 swim test, (1450m),

6hr+ long slow ride to Newhaven and back on Sunday.
2 1 8.5 * 4 0.5 14 2 * 15k TT in the Sunday long slow ride
set a benchmark to measure any improvements.......
3 3 6.5 * 5 0 14.5 a run focused week, with 3 swims!! also the first proper 6hr (ish) bike with another 15k TT.
Actually got to my tri club swim (for the first time), and also on their fast bike group on Sunday, before disappearing off for another 3hrs. Breaks things up a bit.
4 2 7 3 0.5 12.5 steady.....
5 0.75 4 5 * 0.5 10 a reasonable mid week followed by a weekend of CBA. Was scheduled for a 6 hr bike but it just did not happen......
2 hr run though ;-)
6 0 5.5 2.5 0 8 a crap week followed by a non existant weekend of CBA. pre holiday relaxation..??
7 1.25 10 3.5 * 0 14.75 a week on holiday with some consistent stuff including a ride up a volcano
8 0.5 5 3 * 0 8.5 post holiday blues
0 12.5 * 4 * 0 16.5 back on it! long bike and long run, but swimming i non existant. must HTFU
10 1 9 * 6 * 1 17 Yay!! I swam, a long run and a long MTB, (blame the frost!). Hands were cold! Wheres the summer?
2 Gym sessions - functional and a core session
lots of running and more planned....
left knee is a bit sore, but comes good once warmed up - a bit like last summer ;-( need to keep an eye on it
11 0 9 4 * 0 13 pre Xmas, so no swimming, and no long bike. Lots of running though
12 0 9.5 * 6 * 1.25 16.75 no swimming..... but lots of biking and running.
right hip flexor is a bit niggly - but settles a bit with stretching.

volume about to pick up , so need a solid, consistent 10 week block. It feels like I am in the zone - ie motivated and looking forward to spring, (lighter days etc.....)
0 17.0 * 3 * 1.25 21.25 no swimming..... but lots of biking
. Injury niggles disappearing with less running

Still no winter ;-)
14 2.5 8 4 * 1.25 15.75 YAY I SWAM!!!.....
However, the weekend was the first proper cold weekend and I failed!!! just a 2.5 hr long ride as I stayed under the duvet.

Preying for warmer weather
15 2 12.5 * 6 * 1.25 21.75 YAY I SWAM!!!.....
ok waether, so did a big ride, (5.5hrs), big run (2hrs) and big swim (2.8k) this week

Still Preying for weather staying as warm as it has been
16 2.75 12.0 * 6.5 * 0.5 21.25 YAY I SWAM!!!.....
cold weather, but wrapped up warm and so did a big but slow ride, (6hrs), big run (2.15hrs) and big swim (3.4k) this week

Bring it on!!!!
0 6 4.5 * 0 10.5 Hmmm...
no swimming, good run, (2.5hrs) but cold weather, Skipped Saturday as feeling run down then 10 cm of snow for the sunday long ride.....could of turbo'd but skipped it

On the plus side, I have a tri bike frame ;-) Just got to build it up now......
18 3.25 13 * 7.25 * .5 24 Hmmm...

Big week......only downsides was the turbo came out over the weekend, and the left knee is a bit creaky......

also did another MAF run test and am now running 7 min miles ;-)

Long run home started at 1 degree and ended up in the snw - really hard as I was shattered
19 0.5 14.5 * 4.5 * 1 20.5 Just a 4.5 hr split bike, 2.5 hr long run with tempo at the end........Way better than last week
20 .5 13.75 2.5 16.75 short week :-)
taper down fr the rding valley half marathon so not much running but a 6 hr bike the day before
1.27 hilly half mara - very pleased

swimming less pleased!
21 1.45 15 2 .5 19 pPost event recovery.......
Went to the tri show and didi the Sportive, cancelled the 90 miler and juast did the 60, but still almst got hypothermia on the way home, (biked there, home by train and just froze!!!)

winter still fighting to be here
22 MAR 3 8 * 5 * 16 Yay I swam!!!!
Solid tri club ride aborted aerly due to accident - its still sl;ippy out there
23 2.5 5 2 1 10.5 Good start with swimming, running.....

Then I got ill with a cough, sore throat, headache, temperature etc, and abrted long 5 hr ride on Wednesday. Thursday and Friday off work as I am still ill. No swim/run on Saturday, probably n bike on Sunday :-(

oh well
24 0.5 10 2 12.5 easy week - Training camp starts on Sunday.....
25 2.5 24 2 28.5 Everyday Training Camp....
Loved it and found I am a crap swimmer and a really solid biker.
26 April 1.5 9.5 11 * sigh* knee injury
hurts when I run so time to go easy on it
27 3 11.5 .5 1 16 started a health insurance claim - the knee is not right as I am getting severe pain on impact, and even while walking
28 1 10.5 .5 12 Went to a crap physio, (assigned by health insurance company)

trying to be positive but
29 1 10 .5 1 12.5 the knee is fucked.
Wheels fell off as the whole year seems a waste. In a bad place
Saw a good physio, have a referral to a specialist doctor...... Tried to get to see my GP to start the process
30 3 10 13 but could not see him till this week....then arrange appointment with the specialist, then seen specialist, and MRI'd up, Xrayed up - just got to wait for next consultation now.

test results
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