Training Log Archive: Kim

Early morning paddle with Dave. Did 5 x 5 min'ers @80% with the last minute @ 95%. I'm starting to find that the 80% bits are getting easier, but anything higher than that is a bit of a struggle. Used my good paddle today which is 4cm longer than my old one. I definitely noticed the difference.

Dave and I were too tired this morning to get up early after watching the live streaming of the World Kayak Champs last night. I went down mid morning and paddled up Oxley Creek and did: 5 min warm-up, then 4 x 10 @ 80% with 5 min recovery paddle in between. Did a 12 min warm-down to get back to the Canoe Club. My left shoulder felt tight for the first half until I got out at a pontoon and stretched it a bit. Other that that it was a good paddle - intensity not as high when Coach Provan's not around though.

Morning session with Coach Provan again. Did a 5min'er, 10min'er, 5min'er, 10min'er, 5min'er at 80% all with 5 minutes recovery paddle in between. My 80% pace was basically whatever pace was needed to keep Dave on my wash - he had a tennis ball for resistance. We paddled up the river and a few kms up Oxley Creek which was nice. I was spent after the middle 5min'er but came good for the last two efforts after Dave told me "It's supposed to be hard!". Good session.

Same session as yesterday. Turned at the wrong buoy though. Managed to last the 2 one minuters today - got out 48 double strokers in each. I think that's pretty poor so I need to work on that too.

C • 96 SR 2

Same as last time. Felt a bit fatigued from paddling.

Finally after 3 mornings of ignoring the alarm we got up. On the water at 5.30am(!!!) with Coach Provan for 5 x 5 min'ers at 80% with 5 minute recovery paddle between each. We finished off with 2 x 1 min'ers as hard as we could. I blew up at about the 55 second mark on each proving that my anaerobic fitness is very poor. I was quite stiff to begin with but loosened up as I embraced the morning.

Went to the physio this arvo. As suspected my tight soleus is actually Achilles related. New exercises and 1 week of no running or riding. What am I going to do for a week? Bake? Lucky I got in a good ride this arvo :-)

MTB ride over Mt Coot-tha and down into the Gap Creek Picnic area. Did a quick Curlew Loop then climbed back over Coot-tha and back home. Tough ride.

It finally stopped raining so I got out for a quick river loop. The rain has made it rather muggy. Legs are a little toast from the wind trainer yesterday I think.

Got some structure into the session whilst watching a hijacking on Air Crash Investigations..... Did 4 x (2 mins at 70%, 2 mins at 80%, 2 mins at 90%), with 4 mins spin recovery between sets. Hard - I was pretty spent by the last 90%'er. It's been raining all day, and is expected to continue until tonight - good inside day.

Usual session but upped the bent over row weight by 5 pounds. I'm getting stronger - I can feel it with the push ups. It still hasn't stopped raining.

Session 1 of 'Kim's Return To Paddling'. On the river with Coach Provan. We did 6 x 4 mins at 80% with 6 mins at 70% recovery. Coach Provan had a tennis ball as restistence so I think I had his measure. Felt terrible for the first ~3 mins before settling in. 4th and 5th efforts felt really good. Now got a sore butt and heels ..... welcome back!

Up to Coot-tha then dropped down Highwood Rd Trail, then down the Lantana Tk to Gap Creek Picnic Area. Climbed back out Quail Trail and back to Coot-tha the same way. Tough climbing but geez it's a good place to ride MTBs.

Easy run to the river and back, all on grass. Felt okay, but right soleus still not 100%

Set the wind trainer up between the TV and the air conditioner. Solved my over heating problem, even a little chilly when at a lower intensity. Watched last nights stage of the Vuelta, it's not easy keeping up with their cadence on the this stage, the TT.

Also went for a 1 hour walk with a few runs along the way. Soleus felt okay so might try a light run tomorrow.

Wind trainer seems to be working better again. Legs just okay.

The usual routine. Very tired today.

Rode the normal river loop but crossed the river at the In Between Bridge instead of riding through Southbank which would have too busy. Rode pretty easy, legs felt terrible for the first 20 minutes but fine by the end. Hot day out.

I was racing this 12hr event with DAve and Luke Haines, who'd flown up from Melbourne. We drove down Friday afternoon to race HQ which was in the Tweed Valley, NSW. We registered and got our maps as soon as we go there, as the race was to start at 12 midnight. There were only about 15 teams entered, however the usual suspects of MDs and Gu were there so we knew that there would be some fast teams. We started the race right on midnight with a 12km rogaine where conditions were still muggy as ever. A few teams ran off ahead up a very steep climb, as we walked however we still got to the first CP first just ahead of about 6 other teams. Dave had a quick accidental dip in a muddy creek, coming out looking like he'd had some accidental No. 3's :-) We kept up a good pace running with the male team Rogue before getting back to HQ in equal third place just behind MDs and Scar who were just leaving on their bikes.

We quickly jumped on the bikes and headed out in clear 3rd. Luke nav'ed us around through various forestry trails. We'd planned a route which was far longer than others, however avoids big climbs and the smaller 'trails' which we were unsure of how good they would be. We didn't see any other bikes on this leg. We passes the next TA on our way to the last 2 CPs which apparently confused the TA staff as they hadn't considered this as a route choice. The final 3km included some really good single trail descending before arriving at the next TA in 3rd place about 20mins behind MD's and 7min behind Scar.

We quickly changed into our running shoes (which Luke had been carrying) and marked the 2 CPs onto our map which were in the creek not far from the TA. We descended down to the creek and immediately found the MASSIVE fig tree indicating that the CP was not far away. We found the two CPs and went back up to the TA the same way we'd come and found we'd overtaken Scar somewhere and that MD's were now only about 10mins ahead.

We were back onto the bikes and headed up a short climb before heading onto a nice 2WD road towards a large dam where the next few legs would be around. Luke rode on the front for this entire leg leading us to a couple of Cps along the way. We arrived at the next TA about 6 mins behind MD's just as the sun was coming up. We still hadn't seen MD's since end of the first run.

We had to do this run wearing our PFDs as next up was to be a 'surprise' leg. We ran along some overgrown tracks then over a paddock to drop down to the end of the leg, and a medium sized body of water where many tubes were waiting for us. We spotted MD's just finishing their 'tube' leg and running up to the next TA.

We quickly selected a tube each and jumped into the water. About 1/4 of the way across my arms started to lactate badly and I had a 'deep burn' through my delts! Dave was assisting myself and Luke make it across as we're not the strongest in the water! We ran about 800m up to the TA where we'd left a tub with more food and water and dropped our boats.

The gap with MDs was still about the same as we jumped into the boats - Luke and I in the double Red 7 ski and Dave on his Epic V10. The paddle was around a large dam with many inlets gaining 4 CPs along the way. Once we located each CP Dave would paddle through thick weed to get to the punch and then fight his way back out of it. It took about us as long to turn the Red 7 back around as it steers like a cruise ship. We finally crossed paths on a longer out and back with MD's indicating that we hadn't made any time up on them. We also estimated that the all male team of Scar were about 20mins behind. Once out of the boats we headed back up to our tubs where I was getting very cold and waiting for the sun to heat up!

We ran back down to the tubes and straight back over to the other side. I found my tubing arms thankfully and didn't hurt as much this tie around. Dave was giving Luke a hand but must have looked as if he was getting a tow as another teams we crossed going the other way commented :-) Luke is definitely not at home in the water!!!

Once over the other side we left the tubes behind and headed back to the TA where we'd left our bikes via a couple of CPs. We warmed up quickly and found the CPs no trouble arriving at the TA still with the same gap to MDs.

Back onto the bikes we climbed back out of the dam and soon found ourselves at the bottom of a massive hike a bike. It was not a true trail, but instead a slashed bit of grass heading up the ridge to the top where a CP awaited. I found it really hard going having to lift the front wheel heaps to get it over the lumpy ground below. Thankfully Luke's MASSIVE cannons came to the rescue and he pushed my bike for the majority until the trail narrowed too much towards the top. Once at the top we got to enjoy a very fast and long downhill back towards the final TA which was back at HQ. There was a route choice option just before the finish which was about 50:50. We must have gone the opposite way to MDs here as we arrived in the TA to find out we were in 1st place to our surprise because we hadn't felt that we'd rode overly well.

We only found out what this leg was once we got here. It was to be an 8km 'Aquagaine' gaining 4 CPs which were hanging from buoys in various dams. We donned our PFDs and headed out. 100m down the road we saw MDs heading in with one of them riding his bike like a scooter having busted a derailleur. The race was on. Dave did the honours as our 'waterman' of swimming in and collecting the CPs. As we were heading out of the first one we heard MDs just behind us. They must have had an incredibly quick transition and were now just about to over-take us. They caught us at the top of the next hill where the next CP was. Dave was pretty quick to notice that they weren't wearing PFDs. They thought we were joking and had forgotten to take ours off two legs ago. I think they realised by the end that they'd made a mistake as there was swimming involve in this leg. We ran to the next and last CP with them, but they ran away from us heading back to the finish. We arrived back crossing the line in 2nd place, 7mins behind MD's but were immediately told there was a decision to be made re. penalties.

We were soon informed that MD's were to receive a 10min penalty putting us into first place with a 3 minute victory! MDs were also very happy with this decision as I think they expected far more time penalty possibly putting them off the podium. Scar finished 3rd with Rogue 4th and the last team to finish the whole course. It was a really good close race where I felt we weren't moving that quickly, but never really losing time on other teams. Luke proved to be very strong and nav'ed quite well not making any large errors. I could feel my soleus from the first step in the first run but it never bothered of slowed me. I did have a crook stomach on and off for the whole race and consequently didn't eat nearly enough. Luckily it was short enough to get away with it. It was a good event which hopefully gets more entrants next year. A Friday night start is a great concept and I really enjoyed the whole race. It's always good to have a win against the Qld'ers!!!

Dropped the car off at Coopers Plains for a service and rode home.

Same routine as a few days ago. It's almost time to step it up a bit.

Rode back out to pick the car up, then dropped then car with Dave at Indooroopilly and rode home.

Late morning river loop. Didn't need the map today so the ride felt a bit smoother. I tried to avoid the super steep pinch by turning early .... but I found a steeper one instead! People ride the loop on roadies so there must be a more gradual way up the climb. Nice day out, but legs were a little weary, maybe from yesterdays wind trainer session.

Wind trainer whilst watching the US Open.

Finally went back and logged (copied Dave's log) our riding from the Tour de France.

Did my quick gym routine. 5 sets of push-ups, sit-ups, dips, bent over row. Finished with a bridge but only managed 30 seconds - needs improvement. Felt okay but I think I'll be sore tomorrow.

Arvo ride with Dave. Did a very similar loop as Tuesday. Up Coot-tha and dropped into Gap Creek then a Curlew loop. Climbed back up Highwood Rd trail. I was impressed that we both managed to ride it all. Not easy. I'm still not 100% happy with my right soleus, hence the lack of running. Great afternoon for a ride - a bit hot and sweaty though!

River loop from home with more photocopied Vegasway maps. Took quite a few wrong turns along the way, and it was a bit stop start in sections too. I hit the inner-city / Southbank section right on lunch time so there were heaps of people out so riding was quite slow for about 20 minutes. Hit a few nasty pinches in the back streets, one of which I only had one gear to spare. It was steep! Lovely day out.

From home. A bit average.

WInd trainer whilst watching Sunday night's stage of the Vuelta.