Training Log Archive: Dolf

Event: Nav Dash 2 - Guildford Grammar
 

Went down to Sandy beach for a paddle. I wanted to see how I have improved since the last time I went to the CDU training.
20 mins warm up paddle at a steady pace before doing the roughly 3.2 km course used in training.

Started well but really feeling the easterly after a few minutes. I still lose a lot of time on the turns, maybe I should pick a course without 2 u-turns.
Didn't think I was doing that good but surprised to see I was just over 14 mins when passing the starting jetty before the second turn. Really pushed it back into the wind for the last few hundred and finished 1:10 faster than the last time I did the training in November.

Another 20 mins at a more leisurely pace.
Practicing a couple of turns but I still need most of the river to turn around.

Started behind stevej and massive matsiv and saw them running off the wrong way after #1. Luckily Steve turned around quickly but the next I saw of Matt was running off from #10 the wrong way still looking for #2 (He still did better than my effort last week for his first event).
Had a good tussle with Steve from 2 through most of the race ( the sprint to #5 had me worried ). Some trouble at #14 and a couple of poor route choices but overall felt comfortable with where I was during the run.
No trouble with the knee which was good as 5km is at the limit of comfortable running at the moment. Happy with the time, Next target sub 25. Then I will have to work on improving the running a bit more.
Still learnt a few more lessons today. Well done MTBjen, it was a good course ( the best I have ever run ).

M - Splits

Interval workout, getting off the bike during some of the easy intervals to adjust the bike setup.
Feels better but probably can do with more fine tuning. I will have to get stevej or matsiv to help with that. Hopefully when steve gets on the setup may have changed from something suitable for a ranga to something more fitting for a human (or at least a gorilla).

Ride from the Arena to Steve's.
straight into a very strong southerly.

Ride with Stevej back to the arena.

200 FS
200 Pull buoy FS
100 kick board
200 Pull buoy FS
200 FS
50m race with steve - I was talking to matsiv's son when I heard a great splash, I turned to see someone splashing about apparently drowning, then I realized that steve had started the race without me so I tried in vain to catch him but fell just short. ( whatever happened to Ready... Set... Go! )
50m BS - Started at the same time as steve on this lap but he must have forgotten something and gone back for it because when I turned around at the finish he was only at the 25m mark.

Concentrated more on smoother and longer strokes tonight and felt it made a difference. Got to arrange some lessons one day.

Some stiffness and slight swelling behind Left knee but no pain.
Ice and ibuprofen tonight..

Keeping off the knee today so a varied upper body workout including heaps of push ups and shoulder burn. Have to wait and see how that will affect swimming tomorrow.

Carnival on again at Arena pool and 25m was full so I went looking for another pool closer to where I was working in the afternoon.
Ended up at TTAC and swam for an hour in the 50m pool.
No pullbouy or kickboard today as other pools generally don't offer them for free (as the Arena does) and you have to hire them. Couldn't get any real rhythm today so just slogged out 2k with plenty of rest stops.

C • TTAC....... 6

Nice easy run, trying to keep heart rate down at 80%
I think I will just have 1 midweek run + nav dash for a few weeks as I want to ease back into running to prevent further knee problems.
Knee felt good today.

C • sounds like a good plan.... 1

Cool down walk then 15 mins stretching.