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Training Log Archive: Dangerman

In the 1 days ending Dec 5, 2009:

activity # timemileskm+m
  Roadie1 2:55:33 48.57(16.6/h) 78.17(26.7/h)
  Paddling1 2:29:54 15.1(6.0/h) 24.3(9.7/h)
  Total1 5:25:27 63.67(5:07) 102.47(3:11)
  [1-5]1 4:53:01

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Sa

Saturday Dec 5, 2009 #

Roadie long 2:55:33 intensity: (18:36 @0) + (47:48 @1) + (1:32:14 @2) + (13:57 @3) + (2:58 @4) 78.17 km (26.7 kph)
ahr:138 max:169 shoes: Giant TCR C1

I love it. I tried to sleep in, and if fact I did. I woke up once, and then dozed off thinking more rest after running would be a good idea. I finally woke up and what time was it? 7am! Awesome.

I hopped on the bike for a few laps of the lake. This is my distance training for the Karri Cup and last weeks 107km was probably a bit too much to begin with - I guess old habits die hard.

I had to do a bit of exploring first as the path wasn't as continuous as I had hoped for. There were also road works on Waneroo rd which had bulldozed the path making it just that little bit more difficult to find where it goes. After riding up some dead ends I found a route and got on with it.

Lap 1 was hard, stopping and starting, looking for the path and generally feeling sore. Laps 2 & 3 were great. Really got into my stride here and was averaging between 28-29kmh. Lap 4 was also good but since I knew I was finishing this lap, I ended up pushing too hard and consequently died a few kms from home.

Food strategy was ok, not great. Every 30min I had something and that worked well for about 2 hours. Coughed up some banana then so maybe that was too much or it could have been the big gulps of water I had with it.

Great ride. Need to get more in tune with my pacing. Looked through my log for last years Karri and realised that I blew up 20 minutes into stage 3. Don't want to do that again.

Paddling long (Freo to Sorrento) 2:29:54 intensity: (13:50 @0) + (6:09 @1) + (54:59 @2) + (1:05:27 @3) + (9:29 @4) 24.3 km (9.7 kph)
ahr:149 max:171 shoes: Salomon XA Pro 3D

This paddle wasn't exactly what I would call fun but it was very well worth it nonetheless. The distance was going to be another record for me since the Avon. The lack of strong winds was also going to make it harder work than it could have been and having ridden for 3hrs in the morning, it was going to test my nutrition strategy and pacing skills.

Straight after the ride, I filled up on the right amount of food my stomach could handle before I was due out on the water. I also incorporated some caffeine into the plan as I knew I needed all the help I could get to survive the paddle.

The ocean was ok, with a few runs here and there but the winds weren't quite strong enough for yehaa inspiring skates to form. I had to think long and hard about selecting a pace and to determine when to try to catch the skates and when to let them pass. I'm surprised by my HR figures as I thought I was going a bit easier than that.

At each stop I grabbed a gel and took big gulps of water mixed with those shotz electrolyte tabs. I could feel the wall approaching but managed to keep it at bay for ages, until kilometre 21 actually.

Overall, a perfect training session for the Doctor. It was long and required some restraint to get to the end. It's good to get this distance done. The Doctor is only 3ks more so without riding for 3hrs previous, I should be able to make it, even at this early stage.

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