Training Log Archive: DangermanIn the 7 days ending Jan 18, 2009:
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Sunday Jan 18, 2009 #
Note
Left calf muscle, in the middle of it but deep inside, feels sore but nothing that concerns me. The bike might be ok for today.
Shoulders, abs and upper and middle back are real sore today from the paddling. Might do a 20 minute pootle along the river to get the blood flowing to see if it helps ease it up a bit.
Shoulders, abs and upper and middle back are real sore today from the paddling. Might do a 20 minute pootle along the river to get the blood flowing to see if it helps ease it up a bit.
Paddling (Technique) 26:34 2.4 km (5.4 kph)
shoes: Custom Kayaks Mentor
Nice and easy short paddle to get the blood flowing and help my recovery. Incorporated the paddle stroke drill that I learnt from Neil and Megs yesterday. The pause prior to the catch one.
Managed to fall in too [hangs head in shame]. Was showing myself how a relaxed hand can increase the forward catch and in I went for some reason.
Problem was I was so sure I wouldn't fall in, i went in my normal clothes (cotton) and didn't bring a change of clothes or a towel. doH!
Managed to fall in too [hangs head in shame]. Was showing myself how a relaxed hand can increase the forward catch and in I went for some reason.
Problem was I was so sure I wouldn't fall in, i went in my normal clothes (cotton) and didn't bring a change of clothes or a towel. doH!
Other stuff 5:00 [0]
Dr Haggeby's Shin Tonic
Stage 1
Ready for stage 2 next time.
Stage 1
Ready for stage 2 next time.
Saturday Jan 17, 2009 #
Event: Metro 0 - Reabold Hill
Paddling (Technique) 1:23:07 7.0 km (5.1 kph)
shoes: Custom Kayaks Mentor
Coach Rick really got into me about my top hand. I push too much with it and lower it too early. After the session I went out on the open water to the 2 limestone reefs, then the fish sanctuary area and then back in again, all the way super concentrating on the top arm.
Keep it close to your face, keep it up, wait for the other arm to finish then stab.
Getting beaten by the little kids in their heavy and wide spec ski's is great motivation though.
Keep it close to your face, keep it up, wait for the other arm to finish then stab.
Getting beaten by the little kids in their heavy and wide spec ski's is great motivation though.
Paddling (Technique) 56:10 5.0 km (5.3 kph)
shoes: Custom Kayaks Mentor
Neil and Meg were kind enough to give us a coaching session today. I was initially worry about getting mixed messaged from different coaches but it was soon clear the Neil and Rick were on the same page.
Luckily for me, Neil, after some questioning from me, was able to explain things to me in a way I understood. I'm a picky bugger, in that I usually won't do something unless I know what I am doing it for. Parents never liked that as religion and me never mixed - I asked too many questions!
So anyway, in this session I learnt
- relax, yes, relax, its really important
- to help relax, hold paddle with 2 fingers
- do the dance move to setup your stroke
- pause with the paddle an inch above the water's surface before starting catch (as a training technique to get it right, don't do this normally)
- to catch, lean from above position
- twist, keep top hand high
- clean exit with small twist back to dance move position setup for next catch.
but most importantly, relax and lean forward.
Neil was fun too. I tried to push him in and of course it didn't work. He, on a spirit, set after me. I grabbed the nose of the boat and let him push me for ages. Geez that boat went quick. Eventually, laughing so much, my boat broached across his, and i fell in. Awesome fun while learing - i like that.
Luckily for me, Neil, after some questioning from me, was able to explain things to me in a way I understood. I'm a picky bugger, in that I usually won't do something unless I know what I am doing it for. Parents never liked that as religion and me never mixed - I asked too many questions!
So anyway, in this session I learnt
- relax, yes, relax, its really important
- to help relax, hold paddle with 2 fingers
- do the dance move to setup your stroke
- pause with the paddle an inch above the water's surface before starting catch (as a training technique to get it right, don't do this normally)
- to catch, lean from above position
- twist, keep top hand high
- clean exit with small twist back to dance move position setup for next catch.
but most importantly, relax and lean forward.
Neil was fun too. I tried to push him in and of course it didn't work. He, on a spirit, set after me. I grabbed the nose of the boat and let him push me for ages. Geez that boat went quick. Eventually, laughing so much, my boat broached across his, and i fell in. Awesome fun while learing - i like that.
Orienteering race 19:22 3.1 km (6:15 / km)
ahr:170 max:182 shoes: Salomon XA Pro 3D
Took to short course option. Why?
Cause it was the sensible thing to do. A short run, probably under my 20 minute time limit and the chance to do well in it cause all the gurus were doing medium or hard ;-)
So I won! Yay! One guy was unhappy with me, asking me why I took the short course option. I felt like asking him the same question.
Few twinges from top part of left shin and inside of knee. Inside of shin felt tight when I massaged it later. Calves felt sore though, but that could be from the ride the other day (it hurt). Managed to keep reasonable technique too. Stood up proud, tucked the hips in and picked up the feet high on the return. Had a good stretch and cool down run afterwards while the litres of sweat slowly dried out.
Happy with route choice but had heaps of trouble reading the map while running. I couldn't focus on it very well - my knowledge of the area saved my arse there.
Cause it was the sensible thing to do. A short run, probably under my 20 minute time limit and the chance to do well in it cause all the gurus were doing medium or hard ;-)
So I won! Yay! One guy was unhappy with me, asking me why I took the short course option. I felt like asking him the same question.
Few twinges from top part of left shin and inside of knee. Inside of shin felt tight when I massaged it later. Calves felt sore though, but that could be from the ride the other day (it hurt). Managed to keep reasonable technique too. Stood up proud, tucked the hips in and picked up the feet high on the return. Had a good stretch and cool down run afterwards while the litres of sweat slowly dried out.
Happy with route choice but had heaps of trouble reading the map while running. I couldn't focus on it very well - my knowledge of the area saved my arse there.
Other stuff (Cool down) 20:00 [0]
Cool down run after Metro-O.
Stretched
4 x 30 hip flexor
4 x 30 calves
3 x 20 hamstring
4 x 30 back stretch (left side was sore)
massage shin and hammy.
Stretched
4 x 30 hip flexor
4 x 30 calves
3 x 20 hamstring
4 x 30 back stretch (left side was sore)
massage shin and hammy.
Friday Jan 16, 2009 #
Event: Paddle Bash
Paddling race (paddle bash) 33:34 5.5 km (9.8 kph)
ahr:174 max:182 shoes: Custom Kayaks Mentor
Installed my new and greatly improved sturdy footplate today. It worked very well and changed how the boat felt significantly.
The fast boys left at the start as usual so I got on the tail of Karen and kept close, closing out Paul who was on my left and eying the spot.
2k's in, a guy in a Mako Mil passed us. I tagged onto him, hoping to get a break from Karen and Paul. But this guy was quick, real quick and the mongrel was looking back to see if I was still there, trying to lose me i thought. I barely kept with him until he, out of the blue, just turns around. It appears he wasn't even in the race. Shite, I'm out here on my own, with the other two probably tagging onto me!
Round the bottom marker and downwind back to chidley point. I think I gained here when I went out wide to the right to take advantage of the greater wind and waves. Just missed out on using the boat wash from 3 boats that came by 1 minute too late.
Fatigue started at 4k. Had to really concentrate to keep up the pace and technique. Tried to catch a few boat wake waves here and there. Seemed to work as Paul wasn't there, neither was Karen and Bronwyn was the nearest competitor 30s behind.
Pretty stoked with the time, with my stability too. Only missed 3 or 4 strokes during the whole paddle. Amazed at the HR result. I was above 90% for 30 minutes. Doesn't seem right, but did the Anaconda MTB leg with most of it above 90%. Maybe I am a hummingbird after all.
The fast boys left at the start as usual so I got on the tail of Karen and kept close, closing out Paul who was on my left and eying the spot.
2k's in, a guy in a Mako Mil passed us. I tagged onto him, hoping to get a break from Karen and Paul. But this guy was quick, real quick and the mongrel was looking back to see if I was still there, trying to lose me i thought. I barely kept with him until he, out of the blue, just turns around. It appears he wasn't even in the race. Shite, I'm out here on my own, with the other two probably tagging onto me!
Round the bottom marker and downwind back to chidley point. I think I gained here when I went out wide to the right to take advantage of the greater wind and waves. Just missed out on using the boat wash from 3 boats that came by 1 minute too late.
Fatigue started at 4k. Had to really concentrate to keep up the pace and technique. Tried to catch a few boat wake waves here and there. Seemed to work as Paul wasn't there, neither was Karen and Bronwyn was the nearest competitor 30s behind.
Pretty stoked with the time, with my stability too. Only missed 3 or 4 strokes during the whole paddle. Amazed at the HR result. I was above 90% for 30 minutes. Doesn't seem right, but did the Anaconda MTB leg with most of it above 90%. Maybe I am a hummingbird after all.
C • HR 4
Paddling warm up/down 30:00 [0] 2.0 km (4.0 kph)
shoes: Custom Kayaks Mentor
Thursday Jan 15, 2009 #
Note
Feeling a little sore and tired from the paddle. Downwinds are great for increasing my speed, they're are a long series of short 100% burst. BUT it isn't going to increase my endurance very effectively.
I reckon one long flat water paddle for every downwind paddle. Otherwise I'll turn myself into a sprinter - no good for GSAR.
I reckon one long flat water paddle for every downwind paddle. Otherwise I'll turn myself into a sprinter - no good for GSAR.
MTB long (Endurance) 1:42:46 36.4 km (21.3 kph)
ahr:127 max:158 shoes: Tioga Terrafirma (Tyres)
Long ride today. Had heaps of toruble warming up. I was either cruising or the lactic was building up too quickly. After my interval session I finally felt good - weird?!
MTB intervals (Anaerobic Endurance) 33:26 13.6 km (24.4 kph)
ahr:153 max:188 shoes: Tioga Terrafirma (Tyres)
The session of pain. Pyramid intervals 1-2-3-4-3-2-1
I was going to do one more 4 but gee it was hard. The last 3 was dicey and not very consistent.
Some old guy on a roadie got really pissed off with me when I passed him, twice. I wanted to make him feel better so I told him I was doing intervals and made sure my recovery leg was extra slow so he could pass me.
But geez, this was hard work. Towards the end my speed was way down.
I was going to do one more 4 but gee it was hard. The last 3 was dicey and not very consistent.
Some old guy on a roadie got really pissed off with me when I passed him, twice. I wanted to make him feel better so I told him I was doing intervals and made sure my recovery leg was extra slow so he could pass me.
But geez, this was hard work. Towards the end my speed was way down.
Wednesday Jan 14, 2009 #
Paddling (Downwind) 53:27 8.0 km (9.0 kph)
ahr:165 shoes: Custom Kayaks Mentor
Downwind with Mark and David and my improved boat.
42:10 to swanbourne excluding paddle out.
Got my boat back from repairs today and was keen to try out my new stability pads. Winds were 18/25knots and there was the remnants of a strong storm coming through as a decent swell of about 2 metres. The waves didn't appear big but there was plenty of them though :-)
We paddled out toward the stick for 10min and then headed for swanny. The angle was perfect. The waves were heading straight there!
I got on a run pretty quick and started stringing a few together. There were so many to choose from! I started to realise how momentum helps too. Once you have some speed, your options multiply and you can catch waves that you couldn't when you are going slow. Also, with some speed, you have greater ability to get to big waves before they run away from you.
Despite all this, I got tired pretty quick, by the Cott south groyne in fact. I have to increase my 1) anaerobic endurance and 2) efficiency. I reckon if I keep my speed up, there will be less need to use energy on big bursts to accelerate and catch waves. So what i really need is work on technique then. hmmmm
Fell out twice and had trouble getting back in with the strong wind and odd direction. I know it wasn't, but it felt very southerly, almost off shore. Almost missed swanny too, had to cut back into the coast and that was weird, having the wind hitting my right side!
42:10 to swanbourne excluding paddle out.
Got my boat back from repairs today and was keen to try out my new stability pads. Winds were 18/25knots and there was the remnants of a strong storm coming through as a decent swell of about 2 metres. The waves didn't appear big but there was plenty of them though :-)
We paddled out toward the stick for 10min and then headed for swanny. The angle was perfect. The waves were heading straight there!
I got on a run pretty quick and started stringing a few together. There were so many to choose from! I started to realise how momentum helps too. Once you have some speed, your options multiply and you can catch waves that you couldn't when you are going slow. Also, with some speed, you have greater ability to get to big waves before they run away from you.
Despite all this, I got tired pretty quick, by the Cott south groyne in fact. I have to increase my 1) anaerobic endurance and 2) efficiency. I reckon if I keep my speed up, there will be less need to use energy on big bursts to accelerate and catch waves. So what i really need is work on technique then. hmmmm
Fell out twice and had trouble getting back in with the strong wind and odd direction. I know it wasn't, but it felt very southerly, almost off shore. Almost missed swanny too, had to cut back into the coast and that was weird, having the wind hitting my right side!
Tuesday Jan 13, 2009 #
Running (Recovery) 20:04 3.2 km (6:16 / km) +30m 5:59 / km
ahr:139 max:154 shoes: Salomon XA Pro 3D
Look at those heart rate stats! I managed to keep the heart rate in check during my recovery from training run today. Kept it to 20 minutes too. It wasn't looking good when I was doing my brisk walk warm up with the HR at 65% but the slow run (or shuffle) averaged at about 75%. Slowly but surely.
While I was running, I felt two twinges from the right shin, nothing too serious. Also, my hip flexors or abs felt sore in the last 10 minutes. Have been really concentrating on posture during the run (and in general) and think it's related.
While I was running, I felt two twinges from the right shin, nothing too serious. Also, my hip flexors or abs felt sore in the last 10 minutes. Have been really concentrating on posture during the run (and in general) and think it's related.
Running warm up/down 10:00 [0] 1.0 km (10:00 / km)
Other stuff (Stretching) 17:00 [0]
4 x 30s hip flexor stretch
4 x 30 calf stretch
Dr Haggaby's Shin Tonic Programme
Stage 1
3 x 15 wall shin raises
3 x 15 wall shin pulses
4 x 30 calf stretch
Dr Haggaby's Shin Tonic Programme
Stage 1
3 x 15 wall shin raises
3 x 15 wall shin pulses
Monday Jan 12, 2009 #
Note
weight:75.7kg
Rest day today. Got to recover from the weekend's over exertion.
Right bicep feels like it is on the edge of a sprain, so better ease up and let it fix itself. Legs a bit sore too, but not nearly as bad as last time.
Had take away today (meat samosas). Reviewed my eating this morning and noted that I have had very little protein. Maybe more will reduce the cravings?
Right bicep feels like it is on the edge of a sprain, so better ease up and let it fix itself. Legs a bit sore too, but not nearly as bad as last time.
Had take away today (meat samosas). Reviewed my eating this morning and noted that I have had very little protein. Maybe more will reduce the cravings?
Note
I was going to log this but keeping in mind Juffy's recent comments, i'll note it instead. I just sat through a 30 minute tirade from a great paddler and boat (edit - thanks tooms, you spot everything!) builder that happens to be a brother of another even greater paddler and boat builder, about boats, boats and more boats and what i needed to do and what the owner of the company that built my boat said to him and how he shouldn't have done that and how stainless steel is old hat on boats and that breather holes and the way to go and that kevlar is a brand name so make sure you use spectra and ahhhhhhhhhhh.