Sunday May 13 |
 | Orienteering (Coaching) 1:13:57 [3] 7 km (10:34 / km) | |
| shoes: Asics Trabuco |
| Put out tapes for Rhys so he could do some specific granite training. Trabuco's were really good in the terrain - except when I got over confident and tried to run up a wet granite slab while thinking "That looks a bit slippery." Needless to say I slipped and used my shin to break my fall on the granite. Promptly put the next tape 100m away from where it should have been. Can't have these youngsters getting too cocky! |
| Paddling 1:00:00 [3] | |
| shoes: Ski, Mako 6 |
| Mildly choppy water than flattened out while we were paddling. Headed from south beach down to some derelict jetty south of south beach! Then back. Did 2 x 6min efforts on the way out and can't remember doing any on the way back. Trying to get used to my glute pain still, it's down to just one side now. Sounded like the Lord Forrest statue of a rooster was barking today! |
Saturday May 12 |
| Paddling (River) 1:22:36 [3] | |
| shoes: Ski, Mako 6 |
| Magic morning on the river today, started at 7am and it was mirror-like. Threw in a few hard efforts and PWPs with Jen and felt like I was actually "training" on the ski rather than simply tolerating bum pain. Speaking of which, got to 40mins before it became unbearable and I had to get out and stand up in a shallowish bit of river. Calves feel better today though! |
| MTB (Langford Park) 1:20:00 [3] | |
| shoes: Bike, Merida |
| Rode with Boltboi for the second half of the ride and Jen for the first half of the ride. They alternated keeping up. Meandered around Langford for first part of the ride then did a full lap of the 12hr loop for the second part of the ride. Not sure how long we rode for? Guessing about 50mins for the lap plus 30mins of stuff beforehand. Confidence seems to be mostly back now. |
Friday May 11 |
| Swimming (Squad!) 59:00 [3] | |
| shoes: Barefoot |
| Long time since I swam with the squad, I think almost 6-weeks and definitely have slowed a lot, was off the back of my usual lane even though I felt good and had no trouble with the distance - just couldn't keep up the pace! 2.5km-ish all-up. |
| Core Stability/Stretching 15:00 [0] | |
| shoes: Barefoot |
| Used the foam roller at work to see how tight everthing was... back fine, hammies ok, TFL ok, quads a bit agitated and calves... they recoiled in terror as the roller came close to them, let alone trying to use it. I think lying a standard pencil on my calves hurts too much, let alone resting them on a real roller!!! Stupid rogaine. |
| Running 30:13 [1] 4.5 km (6:43 / km) | |
| shoes: Asics Trabuco |
| PLan was to do an easy hour. Calves too sore and had to stop at 11mins, again at 20mins, sore afterwards. Stupid triathlon. |
Thursday May 10 |
| Road Bike (Commute) 27:44 [4] | |
| shoes: Bike, Kestrel |
| This started out supposed to be the 30k ride to work but time got away from me so I amended it to the 18k ride to work but as I headed off extremely leisurely I got a call from work reminding me of a resus. requal. I'd forgotten about... Amended the ride again to a 13k hard effort to get there some 20mins late!! Felt good though, calves only tight on the bike rather than painful. |
| Core Stability/Stretching 20:00 [1] | |
| shoes: Barefoot |
| Fitball h/t/c s, leg lifts, running man, glute and hammy stretches, not game to try foam roller yet! Single leg squats. |
| Road Bike (Commute) 39:40 [4] | |
| shoes: Bike, Kestrel |
| Perfect night for a ride home - completely still, nice and mild and oddly enough I felt good so pushed it along. Made it AR training by (a) riding in the dark; and (b) using my MTB lights on the roadie! |
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| C • AR training 1 |
Wednesday May 9 |
| Paddling (River) 1:42:31 [2] | |
| shoes: Ski, Mako 6 |
| Met Jen and another guy at a run-down part of the world frequented by a fellow with the longest AP alias ever. I had a day off work today to teach orienteering to Scotch College boys so was back onto slack school teacher hours :-) and consequently we paddled from 430pm. I jury-rigged some foam padding for my ski as I have determined that my bony backside doesn't enjoy the hard fibreglass seat much and I get so much gluteal pain that my jaw muscles cramp-up and my brow starts to resemble a piece of rusty corrugated iron. (I've had the foam padding hoarded ever since I bought a Thermarest back in about 1994 - finally it saved me 37c at Clarke Rubber!).
Paddled from the coombe down to Freo bridges then back up towards Devil's elbow. Slow comfortable pace except for a couple of surges where I was testing out the seat and my leg pain. I figure I need a few more long slow paddles to build up some tolerance again before I start doing real training and fine-tuning my seat.
River was completely glassy and there were a fair few other paddlers out. Maybe I'll do this instead of long runs on future Wednesdays... nah, just kidding, Weds runs are much more painful.
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| C • D&T Skills 2 |
Tuesday May 8 |
| Note | |
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| Thanks to Jen for this very funny reply to my wallowing!
Toom's Training Advice...
Q: How should I best prepare myself emotionally and physically for the challenge of a long distance triathlon?
A: Well son, after you feel you've put in enough hours in the kayak and perfected your double bunny-hop crankflip on the mountain bike, spend some time on aeroplanes. Do a couple of short orienteering races and play some golf. Cleanse your system with a good dose of diarrhoea and fly across the country a few more times. By now you will be two weeks pre-race, and it is important at this stage to include some specific half-ironman training. Make sure you balance your disciplines appropriately - I find that a twelve hour run followed by a hard two hour effort on the mountain bike should do it. Don't allow yourself to recover in between, or you will lose all the endurance benefit. Throw in a brick session. For example, a ten minute swim with someone much slower than you and a few squats. Then taper to nothing, as quickly as you can. Overnight is perfect. Try not to walk around the office too much, or even expend any of your precious triathlon energy sleeping or eating - you'll need it all for the race.
If you followed this golden advice you have now finished your triathlon, and probably won. If you did not, scowl a bit. Blame your bike first, and if that fails blame your kayak, your bottom, your mother, and anything else at hand. Don't take it too hard though. The best way to judge your success is to ride up some hills as soon as you can after the race - that afternoon is best but the next morning will do. If you are not as fast as usual or your leg hurts, you are probably a rubbish athlete and it is time to scowl some more and blame your advancing age.
If you can stick to this programme you will always such be a shining example to others that you should probably find a career in the health and fitness industry - it would only be selfish to keep all the success for yourself.
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| C • Classic 3 |
| Running 30:00 [2] 4 km (7:30 / km) | |
| shoes: Barefoot |
| Beach sand. 9mins warm-up with very sore calves then 6 by about 300m jogs while Saz ran her 400s. Loosened up a bit by the end, but calves still too sore to press on and unable to run up or down the track to the beach. Sand was perfect, damp but about 2 inches of give in it. Nothing much else hurt during the day, just calves and distal hammies, should be right around the weekend. |
Monday May 7 |
| Paddling (Hillarys) 1:00:00 [1] | |
| shoes: Ski, Mako 6 |
| Lovely morning but definitely a "not-fun" paddle. Bum got really really sore to the point where I couldn't sit and paddle properly and then when I was anticipating a break out at Little Island... all the sand had been washed away so I can to paddle another 20mins back to the coast to fall off with a numb leg and drag myself onto the sand like an old piece of rotten driftwood to sort the bum out. Was good for another 11 mins after that. Logic says that the rogaine, tri, tiredness and lots of hours sitting in the car doesn't help my glutes. |