Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Dangerman

In the 7 days ending Jan 16, 2009:

activity # timemileskm+m
  Paddling4 6:18:42 29.95(4.7/h) 48.2(7.6/h)
  MTB1 2:16:12 31.07(13.7/h) 50.0(22.0/h)
  Running2 50:39 4.47(11:19) 7.2(7:02) 30
  Other stuff2 37:00
  Total6 10:02:33 65.49 105.4 30
  [1-5]6 8:06:53
averages - weight:75.7kg

«»
3:03
0:00
» now
SaSuMoTuWeThFr

Friday Jan 16, 2009 #

Event: Paddle Bash
 

Paddling race (paddle bash) 33:34 intensity: (2:38 @4) + (30:56 @5) 5.5 km (9.8 kph)
ahr:174 max:182 shoes: Custom Kayaks Mentor

Installed my new and greatly improved sturdy footplate today. It worked very well and changed how the boat felt significantly.
The fast boys left at the start as usual so I got on the tail of Karen and kept close, closing out Paul who was on my left and eying the spot.

2k's in, a guy in a Mako Mil passed us. I tagged onto him, hoping to get a break from Karen and Paul. But this guy was quick, real quick and the mongrel was looking back to see if I was still there, trying to lose me i thought. I barely kept with him until he, out of the blue, just turns around. It appears he wasn't even in the race. Shite, I'm out here on my own, with the other two probably tagging onto me!

Round the bottom marker and downwind back to chidley point. I think I gained here when I went out wide to the right to take advantage of the greater wind and waves. Just missed out on using the boat wash from 3 boats that came by 1 minute too late.

Fatigue started at 4k. Had to really concentrate to keep up the pace and technique. Tried to catch a few boat wake waves here and there. Seemed to work as Paul wasn't there, neither was Karen and Bronwyn was the nearest competitor 30s behind.

Pretty stoked with the time, with my stability too. Only missed 3 or 4 strokes during the whole paddle. Amazed at the HR result. I was above 90% for 30 minutes. Doesn't seem right, but did the Anaconda MTB leg with most of it above 90%. Maybe I am a hummingbird after all.

Paddling warm up/down 30:00 [0] 2.0 km (4.0 kph)
shoes: Custom Kayaks Mentor

Thursday Jan 15, 2009 #

Note

Feeling a little sore and tired from the paddle. Downwinds are great for increasing my speed, they're are a long series of short 100% burst. BUT it isn't going to increase my endurance very effectively.
I reckon one long flat water paddle for every downwind paddle. Otherwise I'll turn myself into a sprinter - no good for GSAR.

MTB long (Endurance) 1:42:46 intensity: (19:00 @0) + (40:32 @1) + (26:58 @2) + (10:20 @3) + (5:15 @4) + (41 @5) 36.4 km (21.3 kph)
ahr:127 max:158 shoes: Tioga Terrafirma (Tyres)

Long ride today. Had heaps of toruble warming up. I was either cruising or the lactic was building up too quickly. After my interval session I finally felt good - weird?!

MTB intervals (Anaerobic Endurance) 33:26 intensity: (25 @0) + (6:13 @1) + (3:30 @2) + (2:36 @3) + (13:00 @4) + (7:42 @5) 13.6 km (24.4 kph)
ahr:153 max:188 shoes: Tioga Terrafirma (Tyres)

The session of pain. Pyramid intervals 1-2-3-4-3-2-1
I was going to do one more 4 but gee it was hard. The last 3 was dicey and not very consistent.
Some old guy on a roadie got really pissed off with me when I passed him, twice. I wanted to make him feel better so I told him I was doing intervals and made sure my recovery leg was extra slow so he could pass me.
But geez, this was hard work. Towards the end my speed was way down.

Wednesday Jan 14, 2009 #

Paddling (Downwind) 53:27 intensity: (6:21 @2) + (7:52 @3) + (24:17 @4) + (14:57 @5) 8.0 km (9.0 kph)
ahr:165 shoes: Custom Kayaks Mentor

Downwind with Mark and David and my improved boat.
42:10 to swanbourne excluding paddle out.

Got my boat back from repairs today and was keen to try out my new stability pads. Winds were 18/25knots and there was the remnants of a strong storm coming through as a decent swell of about 2 metres. The waves didn't appear big but there was plenty of them though :-)

We paddled out toward the stick for 10min and then headed for swanny. The angle was perfect. The waves were heading straight there!

I got on a run pretty quick and started stringing a few together. There were so many to choose from! I started to realise how momentum helps too. Once you have some speed, your options multiply and you can catch waves that you couldn't when you are going slow. Also, with some speed, you have greater ability to get to big waves before they run away from you.

Despite all this, I got tired pretty quick, by the Cott south groyne in fact. I have to increase my 1) anaerobic endurance and 2) efficiency. I reckon if I keep my speed up, there will be less need to use energy on big bursts to accelerate and catch waves. So what i really need is work on technique then. hmmmm

Fell out twice and had trouble getting back in with the strong wind and odd direction. I know it wasn't, but it felt very southerly, almost off shore. Almost missed swanny too, had to cut back into the coast and that was weird, having the wind hitting my right side!

Tuesday Jan 13, 2009 #

Running (Recovery) 20:04 intensity: (35 @0) + (2:32 @1) + (9:57 @2) + (6:10 @3) + (50 @4) 3.2 km (6:16 / km) +30m 5:59 / km
ahr:139 max:154 shoes: Salomon XA Pro 3D

Look at those heart rate stats! I managed to keep the heart rate in check during my recovery from training run today. Kept it to 20 minutes too. It wasn't looking good when I was doing my brisk walk warm up with the HR at 65% but the slow run (or shuffle) averaged at about 75%. Slowly but surely.

While I was running, I felt two twinges from the right shin, nothing too serious. Also, my hip flexors or abs felt sore in the last 10 minutes. Have been really concentrating on posture during the run (and in general) and think it's related.

Running warm up/down 10:00 [0] 1.0 km (10:00 / km)

Other stuff (Stretching) 17:00 [0]

4 x 30s hip flexor stretch
4 x 30 calf stretch
Dr Haggaby's Shin Tonic Programme
Stage 1
3 x 15 wall shin raises
3 x 15 wall shin pulses

Monday Jan 12, 2009 #

Note
weight:75.7kg

Rest day today. Got to recover from the weekend's over exertion.
Right bicep feels like it is on the edge of a sprain, so better ease up and let it fix itself. Legs a bit sore too, but not nearly as bad as last time.
Had take away today (meat samosas). Reviewed my eating this morning and noted that I have had very little protein. Maybe more will reduce the cravings?

Note

I was going to log this but keeping in mind Juffy's recent comments, i'll note it instead. I just sat through a 30 minute tirade from a great paddler and boat (edit - thanks tooms, you spot everything!) builder that happens to be a brother of another even greater paddler and boat builder, about boats, boats and more boats and what i needed to do and what the owner of the company that built my boat said to him and how he shouldn't have done that and how stainless steel is old hat on boats and that breather holes and the way to go and that kevlar is a brand name so make sure you use spectra and ahhhhhhhhhhh.

Sunday Jan 11, 2009 #

Running 20:35 intensity: (1:58 @2) + (4:50 @3) + (9:28 @4) + (4:19 @5) 3.0 km (6:52 / km)
shoes: Bare feet

My 20 minute run for the day. No more, no less.
Did it just before the car shuffle for the downwind on the beach. Nice view.

Paddling (downwind) 1:18:31 intensity: (2:06 @1) + (5:35 @2) + (12:01 @3) + (53:41 @4) + (5:08 @5) 12.9 km (9.9 kph)
shoes: Custom Kayaks Mentor

Freo to Floreat this time with smaller wind and waves. It is always better after cott or swanbourne I'm noticing. The waves get bigger and somewhat more consistent. Tired out after the SAS tower and plodded home after that.
Shouldn't have done 2 paddles in a row that were that hard I think. I don't get time enough to recover, especially after the Trigg effort the day before. Will have to be a bit more self disciplined.

Other stuff (Stretching) 20:00 [0]
shoes: Bare feet

4 x 30s hip flexors
4 x 30s glutes
4 x 30s hamstrings
Almost reached my toes after this session!
3 x 10 leg raises (glute strength)
1 x 30 clams (glute strength)

Saturday Jan 10, 2009 #

Paddling (Technique) 1:00:44 intensity: (13:40 @0) + (21:40 @1) + (10:54 @2) + (6:30 @3) + (6:10 @4) + (1:50 @5) 2.0 km (2.0 kph)
ahr:126 max:182 shoes: Custom Kayaks Mentor

Great coaching session at Hillaries. The coach, Rick, gave me some more tips about my paddle stroke. Things are starting to come together in my mind finally about the paddle stroke. Definitely heading back there next week.

Paddling (downwind) 2:02:26 intensity: (5:00 @0) + (1:22 @1) + (2:58 @2) + (22:13 @3) + (1:13:17 @4) + (17:36 @5) 17.8 km (8.7 kph)
ahr:159 max:177 shoes: Custom Kayaks Mentor

Freo to Trigg with the IOP group.
Was keen to try my technique on this one. Worked well, until I got tired.
I think this paddle is just a little too far for me at this stage. Will have to hit the river and do some more endurance i think.
New record time though!!

« Earlier | Later »