Training Log Archive: brycec

I think I will take a well deserved rest day today.

Feeling pretty good in general - a few sore spots - right shoulder, lower back and hip flexors, general muscle fatigue.

Actually feel like I pulled up pretty good.

Not bad for my halfway mark in training.

Event: Wildflower Tavern - John Forrest National Park - NavDash
 

After a low week I decided to have a crack at all the anaconda legs.

I started at bib and tucker and ran along the beach for 9+km hooked around the far side of the army range and to city beach. Jogged down to HBF stadium to finish off the first leg. Goal was 1hr 30 and was pretty close to that. Had a few short walks along the way but generally felt good.

No shin issues on this run - biggest challenge was sinky sand along the beach. Wind behind me on the beach leg was really useful!

Apparently there were dolphins at the start but I didn't see them.

Transition 1.

Arrived at my car grabbed my kit bag - a muesli bar and a drink bottle.

Time from my car to the far outside pool and getting in was 8:25

No/minimal push offs on the walls. Just set an easy cruise pace felt pretty good - got a stitch part way through but pushed through it.

Otherwise the swimming was pretty uneventful.

Transition 2

From the outside pool to the car and then drove to peppigrove to put my kayak in via freshwater bay.

Had another bottle of water and a muesli bar here.

Headed out around freshwater bay and out along FWBYC. Got to the main river section between yaught club and the spit. the chop was insane - I have never experienced it as rough as this on the river ever. Waves were coming from all angles constantly and it wasn't long before I took my first swim in the river. First time in the drink ever - worried if I would be able to get back up and I quickly found out that I could... And I quickly found myself back in the river... and back on the kayak, and in the river and on the kayak... and so on about a dozen times... it was ridiculously rough. My HR monitor stopped working and basically didn't recover for the rest of the day. I was struggling that a badly a small boat pulled up to ask if I needed help and stuck around until I stayed in the kayak for more than a minute :(

headed into the mosman bay shallows - still wasn't any better, went under mosmans and around to the canoe club. Along the shoreline into the wind up to chidley point. Went around the corner and was the first time I was a little protected from the wind - still a bit of cross breeze.

Went up to the next bend in the river when I spotted the rotto ferry and in figuring out what to do about it I ran aground.... whoops - got out and emptied out the seating section of the boat. Got back in the water and dealt with the wave of the ferry. Shortly after crossed the river and discovered the wind was into my face again. Eventually got into the shallows again and the wind shifted again and I was protected. Felt good going along past blackwall reach until I got to point walter. Made the call to cross back to chidley point

First time for the day the wind was behind me. waves picked up again and as did the wind. went all the way down to mosmans, turned out and headed into the wind and the waves turned around to get past mosmans... was hard work but was stable enough. Was hard work going along mosmans bay and then turned for the assault on the section which had me in the drink on the first pass. Headed out hard into the main body of the river. Had to do a number of emergency dumps of my legs over the sides to stay in... Almost in the drink a number of times. slowly slowly weved out and in and out and in but stayed in the kayak this time... was certainly hard bloody work. once I rounded FWBYC I put down the gas to get in to the main section and protected section of the bay.

It was about now that I realised how low the unsinkable kayak was sitting in the water... my seat was basically below the water line... Got to the shallows and needed 1 more km, stayed in the shallow area and just worked as hard as I could back and forward and back again.

My shoulders where feeling shattered by the time I came to a finish. my right shoulder (MTB crash) was killing me. was glad for this leg to be over!

Edit:
Splits
1) 11:50
2) 12:59
3) 10:47
4) 09:08
5) 11:01
6) 11:22
7) 08:42
8) 09:27
9) 08:52
10) 09:04
11) 09:28
12) 10:55
13) 08:39

C • Gutsy! 12

Transition 3

14:16 - I couldn't get my boat out of the water - hull had a lot of water in it. and I couldn't get the thing balanced. Got some water out but eventually Emma came to help me get the boat the last 10m. Had an energy bar and a bit to drink then jumped onto the bike.

HR monitor was still not working.

MTB loop - up Esplanade hill, looped around view st and then down to Johnston parade before climbing mosmans hill. Around the bottom of mosman park and around McCabe st up tot he round about and then back to st hildas primary. Up Owston st - Then the descent all the way back to the start. Same loop the second time round. Then a shorten loop the third lap turned right after meads hill and came home.

Time for the home stretch.

Transition 4

A very quick final transition. 1min 59

Just changed shoes and back out again.

HR monitor started working (I think properly) about 5 minutes in to the run.

Ran up esplanade hill to devils elbow - down the bush path to the bottom of the rock climbing wall then used the high up/down path all the way back to the main grass area.

Along the grassy bank to the playground park, turned right and ran to the tennis club then turned back and ran back over the park, and along the road - I knew at the round about before the finish I needed a short bit extra distance so shot up leak street a bit before turning back and finishing for the day!

Yay.

Post mortem.

Shoulders/traps killing me, everything else just feels tired and well used.

Got sunburnt not terribly but badly enough - expecting sweats tonight because of it.

Glutes certainly took a work out (still did my physio work tonight on them though).

A few scratches from getting in and out of the boat. Also got a bad chaff from my HR monitor.

My bike definitely needs a service!!!

That kayak needs the crack in the nose fixed, new handles and whilst I am glad I know I can fall out and get back in. this wasn't that much fun - almost bailed on it entirely!

Total time today was 7hrs6mins inc transition - I know on race day I can drop about 30 mins in transition. I am pretty sure I can get 6hrs.

Enjoyed finish and chips and a chocolate ice cream afterwards.

edit:
I think that's all that needs to be said today! - Happy I know I can complete everything within time. Only segment which was over its scheduled time was the paddle which should be 2hrs 5 minutes or under. and was 2:12:46 other than that beat all other segments.

Storms woke me up last night and didn't get back to sleep - le sigh.

When it did eventually come around to 'getting up' I felt pretty lethargic and was debating not going because I was sure it was just going to get rough and dump rain on me... I ended up going and taking rain jacket with me.

Got going and it was glassoff water for the first 1.5km - was so nice paddling through it. I was slow as I was just warming into it - must admit my right shoulder still sore from mtb crash and was taking a while to loosen to the task at hand.

Stopped briefly in peppi grove to sort out my sitting position as was kinda awkwardly in the seat and just wasnt comfortable. Changing positions though did start the onset of my leg numbness... oh well.

I then went out past FWBYC and encountered my first waves ever - a boat wake - of course I freaked out and stopped paddling just to see how the boat would handle it... boat handled it fine the cross wake which had bounced off the moored boats though almost got the better of me! started paddling again - a bit wet now - wind had picked up and glass of conditions had completely disappeared. as I rounded FWBYC 2 dolphins appeared right next to me. not even a paddle length away. Was nice to see them.

Cross over to the sandbar where I witnessed a few men dragging someone into the water with a lifejacket on and just keep going out deeper and deeper. nfi what they where doing but I didn't have time to investigate - was exceptionally strange though.

Started to rain and the winds picked up as I headed down the spit and across to point Walter jetty.

Traversed the river again here back to dalkeith corner and then followed the shoreline all the way back around to claremont jetty - was calmer in close and as I rounded the last bend went back to glass off.

As I got to the jetty needed 1 more km so did a quick out and back to finish off. Discovered on this leg if I leaned back in my seat and lifted my but up slightly it sorted out my butt and leg numbness YAYS!

Also got a blister on my right hand :( oh wells... maybe gloves required. Either way todays speed was a lot quicker!

Splits:
1) 08:59
2) 08:38
3) 08:51
4) 08:29
5) 09:04
6) 08:34
7) 08:29
8) 08:13

C • Numb bumb 6

Another late starting session - but was a decent hit out - still feeling pretty lazy around the gym not pushing myself as hard as I normally would.

Maybe in the next 4 week cycle I will switch up to something more engaging.

Legs thanking me for not riding yesterday and I will be missing run tonight too - hopefully that will ease off the shins a bit this week,

Woke up feeling sorer than normal and pretty tired - was about to tell myself to man up and ride my bike and rain rolled through... Enough of a sign to turn on the electric blanket and roll over. Will either ditch session entirely (likely) or do tonight - pre marking as rest day.

Bit weak but got to listen to body from time to time. If soreness doesn't subside may ditch the run tomorrow for a swim or paddle.

Apparently the flat gym I climbed 118m woot :P even with the gps off.. would love to know how it figures out its climb haha

Anyway very solid session - decided to keep the upper/lower split for this full four weeks cycle so this week and next week to go.

Went reasonably hard this week and felt it in the arms afterwards. Was going to try get the 200m swim in but ran out of time should have gone to the gym earlier... maybe Thursday

Still not hitting tempo heart rate as I calc it... was pushing reasonably hard. but must admit between 1.5 and 3km mark was in my own head space so probably lost some speed/focus/HR there.

body still feels like it has a lot more to give same ol story of shins being the limiting factor. Toom's glutes program has clearly highlighted the issue and there is going to be a long road before I am going to be good so Ill just need to shutup and deal with it until then.

Had a really nice kick for the last km bringing down average speed 5s/km

Recovery was super quick again - but didnt see the bpm. Now off to eat dinner and ice

C • Dinner 1

Debated doing my ride today tonight as this morning wasn't an option. Think I'll take an unscheduled rest day and let myself recover a bit more