Didn't do my projected 9 hours worth last week but that's for the best I think. I really hurt on Sunday. I even had 2 day time naps! So it was probably the right thing to do, rest that is.
Some better scheduling of training may have helped that so will keep it in mind for next time.
It's a R&R week this week, only 5 hours!
Got Bluff Knoll to climb too :-) Yay!
Paddling long 1:39:57 14.9 km (8.9 kph) ahr:134 max:158 shoes: Custom Kayaks Mentor
Endurance session trying to keep it at 65-75%. I wanted to practice technique firstly in flat water and then in some choppy stuff. The river between Herrison Island and the Narrows Bridge was perfect. The south side was reasonably flat with minimal chop but the north side was chop city.
Started with a 10 minute warm up doing drills. It's really clicking for me. I relaxed, held the paddle loosely with two fingers and leant forward a touch. Managed to consistently get the catch near my 'ocean paddler' stickers.
When the water started to get choppy I started to tense up and the brace strokes started. I envisaged Neil, like Luke Skywalker did when he was fighting Darth Vader. Relax Martin and use the force. So I relaxed, loosened the grip and tried to regain that flowing motion. And it worked. I felt more stable for some reason and powered on.
Did a lactate threshold interval in the middle before continuing on to the swan river trust jetty and back to the south Perth foreshore.
Really happy with this session. It was solid, well paced and rewarding.
Paddling tempo 6:05 1.1 km (10.8 kph) ahr:151 max:159 shoes: Custom Kayaks Mentor
Was aiming for 10 minutes but started to tire and thought 6 would be enough so early on. Was pretty happy with the consistency. Got the HR up to 80+ and kept it there nicely. Felt a good amount of lactic building up in the shoulders.
Other stuff10:00 [0]
2 x 12 single leg shin raises - couldn't do more than 2 sets. These were tough.
Stretching
4 x 25s back (right stretch was tight again)
4 x 25s glutes