Bound for San Francisco!!

We're finally off, leaving on a jet plane - San Francisco here we come!

Bags and bikes are packed and we've got everything we need for the race this coming Sunday. On our first day in SF we will be riding the bike course and swimming the last half-mile of the swim - it's all about the preparation!!

We will be keeping the blog, twitter and facebook up to date as much as possible in the next few days - so keep on checking back to see how we're getting on.

Thank you to all those who have sponsored us so far - we've raised well over £3,000 for Help for Heroes and we're confident that there's still more to come in. If you haven't sponsored us yet, please help us towards our £5,000 target by sponsoring us what you can - www.justgiving.com/escapefromalcatraz2010

Massive Thank you!

Josh & Ramsey

This is Captain Ramdog speaking...

Ramdog at the controls of a BA 747... could this be the scariest photo ever?

Phewwww... Now that UK airspace has re-opened - fingers crossed we'll be onboard our flight to San Francisco next Wednesday (a week today!!). Just in case things go pear-shaped, Ramdog has been taking an instensive pilot's training course so that we can sneak ourselves on to a plane and fly there ourselves!!

One week to go... please help us Help our Heroes... www.justgiving.com/escapefromalcatraz2010

Thank you - you're all blimin' amazing!

Wish SF bay was this calm...

Great swim at the local lake the other night, another couple of 'nutter' triathletes joined in for an early season swim. The lake temperature was approx 12c - which is approximately what we are to expect in San Francisco Bay, just wish it was as calm! We're going to try and pack in as many open water swims as we can before we leave.

Train, train, train...

We both had a hard week's training last week, we'll have at least one more before we start to taper down, we leave for San Francisco two weeks today!!

Here's a quick look at last week's training:

Monday:

Bike: 4 laps of Richmond Park, maintained steady/hard pace throughout, fastest lap 00:19:47,

ride time 01:44:12, 37 miles.

Tuesday:

Run: Along the Thames, 5 min w/up, 5 x 3 min efforts @75/80% effort with 3 min active recovery, 5 min cool down, run time 00:40:38

Bike: 2 laps of Richmond Park, easy/med effort, ride time 01:10:16, 18.5 miles.

Wednesday: (recovery day)

Swim: Hampton Pool - 30 mins easy swim inc. drills/technique.

Thursday:

Brick training session - 15 min warm up on turbo, 3 x 5 min turbo / 5 min run @ 80% effort, 15 min cool down, total time 01:08:00

Friday:

Run: Richmond Park/Hill - Roehampton Gate to top of Richmond Hill, 5 hill reps of stairs w/active recovery between each, easy run - hard on stairs, run time 00:59:00

Saturday:

Run: St Margarets to Richmond Park - lap of park, easy relaxed run, keeping form on hills, approx 20km, run time 01:39:21.

Sunday:

Bike: Surrey Hills ride, ,med effort ride, spinning legs out, high cadence, 55.1 miles, ascent 1000m, ride time, 03:50:18.

Thank you for all the sponsorship to date - it makes this training easier!

You can sponsor/donate online - all proceeds to Help for Heroes!

www.justgiving.com/escapefromalcatraz2010

Josh & Ramsey

26 days and counting...