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Training Log Archive: revy

In the 7 days ending Sep 21:

activity # timemileskm+m
  Bike2 3:00:00 22.37(7.5/h) 36.0(12.0/h) 1100
  Run1 1:30:00 8.08(11:08) 13.0(6:55) 600
  Paddle1 1:10:00 5.59(4.8/h) 9.0(7.7/h)
  Total3 5:40:00 36.04(9:26) 58.0(5:52) 1700

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Saturday Sep 21 #

Bike 1:00:00 [1] 8.0 km (8.0 kph) +250m

First attempt at exercise post back injury from Aquaterra. Not too much pain while riding but had no power. Could spin on flats but steep hills were a slow go...

Sunday Sep 15 #

Paddle 1:10:00 [3] 9.0 km (7.7 kph)

Aquaterra SUP off-road triathlon at Kal Park in Vernon. Not a great turnout unfortunately as only a dozen people on the long course. Weather forecast looked like crap too but morning started off OK. Figured it was a good excuse to get a long day of exercise in. I paddled the Bark while Courtney paddled the faster boat. Lina Auguitis (pro SUP racer and ex adventure racer) was taking part so expected her to have a good lead after the paddle and I wasn't wrong. In addition to her paddling skill her boat was 75% the width of mine. She took off immediately and seemed to be gaining 1-1.5 minute per km. I was happy with my pace and slowly pulled into second place and paddled on my own the entire time. A bit of a headwind developed for the trip back from the last buoy. I didn't feel like I was hammering hard but certainly a steady tempo pace. I was going hard enough though to have shaky balance on the turns...

Bike 2:00:00 [3] 28.0 km (14.0 kph) +850m
shoes: RM Element

From the paddle to transition was a few hundred meter run uphill. I felt fine running and then had a fairly relaxed transition. I was treating this as a training day so changed shorts and dried feet. Could have been much faster... didn't help that I forgot my pack after riding 50m out of the TA.

As I started pedaling I could feel tightness in my lower back. Hmm not good - must have not liked the race pace paddling. Hoped it would improve but never really did. I felt like it was hard to put a lot of power down on steep climbs and had no acceleration for punchy bits. Was also hard to feel comfortable on the technical descents. I passed a few of the short course riders but then spent the remainder of the ride solo. Lots of climbing but didn't feel like an adequate down reward for the climbing. A fair bit of double track or less interesting single track descents. The main descent (Twista) was old school fun but challenging with the wet conditions, and the second long descent was quite bumpy due to brake bumps. In my mind I thought I would catch Lina on the bike but forgot that she is a pretty good rider and my easier pace didn't help. Unfortunately no split times so no idea about comparative times.

One positive was that although conditions were wet it did not rain much while I was out there - occasional light drizzle.
9 AM

Run 1:30:00 [3] 13.0 km (6:55 / km) +600m 5:38 / km
shoes: Brooks Cascadia Black

Had another slowish TA - again changed shirt, socks and shorts. Wasn't sure I would even be able to run due to my back and my first attempt at a stride almost left me on the ground due to a back spasm. Walked a bit and then tried again and this time it was fine. Back didn't bother me for the rest of the run. I was surprised that my legs felt OK running. Inevitably this is where I start suffering, the forced easy bike pace must have helped save the legs for the run. Kept a good pace and only walked a few of the steeper hills. It was a hilly run but that is probably good for me. I thought Lina was still 15 minutes in front of me but I was told by one marshal that she was closer. This gave me a rabbit to chase though I never saw her (there was a long out and back but with a lollipop at the end and we were both on the loop - I did see the 2/3rd place guys who were at least 15 minutes behind me). I was suspicious that the run was shorter than the advertised 15km due to the signage on the way out and I was glad to confirm this on the way back. I felt good for 12km then started fading for the last km. Ended up 7 minutes behind Lina. It started rainin quite heavily partway through the run - rather it rained on the ru than on the bike...

Courtney and I won a nice draw prize (inflatable SUP) and I also left the race with an unwanted parting gift of a buggered back. Four days later I am still a gimp and unable to exercise... seems to be getting worse not better:(

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