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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Dangerman

In the 7 days ending Feb 20, 2009:

activity # timemileskm+m
  MTB4 7:05:18 48.48 78.02 252
  Paddling4 4:52:31 25.63(5.3/h) 41.25(8.5/h)
  Other stuff3 37:00
  Orienteering1 19:18 1.97(9:48) 3.17(6:05) 29
  Roadie1 10:00 1.86(11.2/h) 3.0(18.0/h)
  Total6 13:04:07 77.94 125.44 281
  [1-5]5 11:01:54

» now

Friday Feb 20, 2009 #

Paddling race (paddle bash) 16:15 [5] 2.67 km (9.9 kph)

Getting better!
Had roland and mark within 5-10 boat lengths until the childey point turn. I presed the pedal as hard as I could but my foot strap was on so tight and the pedals weren't perfectly adjusted so the turn took ages. By the time I had finally turned my QE2 they were long gone. Beat me by just under 60s in the end. However... new PB!

Paddling 1:25:00 intensity: (1:00:00 @2) + (10:00 @3) + (10:00 @4) + (5:00 @5) 9.6 km (6.8 kph)
shoes: Custom Kayaks Mentor

Some cruising after the race. Managed to score a beer from a passing yatch when I rode it's wake from the 6k mark to chidley point. Nice fellas.
Time approx - more gadget troubles (ie I didn't press the start button)

Other stuff (Core) 25:00 [3]

Took a play boat into the shallow water and tried to learn how to roll. I'm putting this session down cause it hurt! Salt water seeped into every orifice and my nose is still running.
It also worked my core good and proper trying to twist and turn and somehow get the boat upright again. Other than using the river floor, I didn't managed to roll.
But I did managed to scare myself by being so relaxed. You see, what I would do is capsize and then had a few goes rolling back up. Each time I muffed it I would take a breath and trying again. I was so comfy being upside down I didn't notice my heart rate increase and my O2 requirements increase too. At one stage while I was upturned I realised I needed a breath and then realised I still needed to pop the skirt and wiggle out of the boat. Mild panic but no problem in the end.
Hope no one saw it!

Wednesday Feb 18, 2009 #

MTB (Commute) 24:00 [0] 7.4 km (18.5 kph)
(rest day) shoes: Tioga Terrafirma (Tyres)

Tuesday Feb 17, 2009 #

MTB (Commute) 14:59 intensity: (9:21 @0) + (3:50 @1) + (1:48 @2) 3.75 km (15.0 kph)
shoes: Tioga Terrafirma (Tyres)

Need to change these tyres. They are splitting in the centre of the tread and the sidewall reinforcing threads are showing too. And the slow leak is back too.

MTB (Commute) 2:08:34 intensity: (34:22 @0) + (17:40 @1) + (58:30 @2) + (8:10 @3) + (9:32 @4) + (20 @5) 43.5 km (20.3 kph) +184m
shoes: Tioga Terrafirma (Tyres)

Long commute home via mum's place for my sisters bday and to check out a road bike in Nollomara.

It could be me jumping to conclusions, however I doubt it when I say that this roadie I encountered today was just a little full of himself.
I see him at the lights and his pace is just above mine. I tuck in and hope for a draft down walcott street. I've got a back pack on, slow leaking knobbly tyres and want to make the ride a touch easier. He looks behind at one stage, notices me with a surprise and before his head has even turned back he has substantially increased the pace!
I try to keep with him up the hill and manage it barely. The lights are red 50m in front of us but this guys stops, literally 50m before the lights on top of the hill. I just go past as I see this will not be what I had hoped for (a lift down walcott). I go through the now green lights only to be passed by him at warp speed on the other side of the intersection.
Once he was in front there were no less than 4 checks to see how far behind I was before he turned onto waneroo road in a different direction to me.
Whatever :-/
End rant.

Roadie (Test ride) 10:00 [3] 3.0 km (18.0 kph)
shoes: Giant TCR C1

Quick test ride of a road bike. Geez these things are wobbly. I knew things had changed since I rode a road bike, but this was more than I expected.
The front wheel felt like it was ready to turn which ever way at a moments notice, and that notice could be from me or some other universal force I was not aware of.
But it was quick. I would say that of course, having only ridden my MTB for so long. And it was chuckable too. So light, twitchy and rather precise. I can see that a whole lot of knew core stabiliser muscles are going to get a work out once I start riding this thing.
I did my research about the bike before I got there (luckily!) and decided it was a good deal. Needless to say I bought it.
Now comes the fun part, learning to feel confident on this machine. It feels like a track car (racetrack that is). Really fast and precise and ready to change direction at any time and really sensitive to any input. Will have to learn to tone down the MTB brute in me!

Monday Feb 16, 2009 #

MTB (Commute) 13:06 intensity: (10:00 @0) + (2:12 @1) + (54 @2) 3.37 km (15.4 kph)
shoes: Tioga Terrafirma (Tyres)

Commute with a flatish tyre and falter motivation and the flatest legs.
Could be due to the MTB yesterday put probably due to the actual amount of training yesterday. Also, I guess I am still getting used to the daily commute even though it's only a couple of k's

MTB 1:01:28 intensity: (15:30 @0) + (9:21 @1) + (33:51 @2) + (2:46 @3) 20.0 km (19.5 kph) +68m
ahr:122 max:155 shoes: Tioga Terrafirma (Tyres)

Long commute home. Felt a bit off but still able to push, it just hurt more!
The Perth winds were all confused. I did a lap of the bridges (narrows and causeway) and somehow managed to have a headwind for three quarters of the way.....
My slowly deflating rear tyre stopped deflating too. Must have been my lucky day!
Oh, no idea how far as I am having more gadget issues. Mapmyride says 20k's.

Paddling 1:35:28 intensity: (2:20 @0) + (6:36 @1) + (1:09:00 @2) + (5:12 @3) + (12:20 @4) 14.31 km (9.0 kph)
shoes: Custom Kayaks Mentor

Nice measured session again. Was stoked I could do this session given the paddle yesterday. Did my good deed for the year and retrieved a ball that was been blown away from it's 7 year old owner. With that under my belt I headed toward my goal of the Ascot Kayak Club having started at the Maylands Tennis Club.

I was paddling with the wind intially and had 1:45 of training to do. I gave myself 45min of paddling with the wind and 1hr to get back. Paddling into the wind was a touch harder than I expected. Got to the club in 43minutes and checked out our BBQ's and general facilities.

Then came the upwind slog, or so I thought. I wasn't that tough and I managed to get back in less time than it took me going downwind. Weird. So I continued on to the waterski area jetty and back. Had a smidgen of trouble finding my car again in the dark from the shore but I found the jelly bean eventually and put my smelly river water soaked self into it and got home late late late.

3 x 1min flat out
1 x 12min above LT (Max 88% Avg 82%)

Other stuff 5:00 [0]

Dr Haggeby's Shin Tonic
Stage 2
3 x 12 slow single leg shin raises (barely!)
1 x 12 fast single leg shin raises.
Right (dodgy leg is definitely weaker by a significant margin. Funny how that leg gets shin splints first....

Sunday Feb 15, 2009 #

MTB 1:02:11 intensity: (3:22 @1) + (22:29 @2) + (13:08 @3) + (23:12 @4)

As per usual, MTBJen started off with her "lets destroy the others mentally" technique by riding up a long dry pea gravel hill straight out from the blocks. That got the heart started pretty quickly though and my usual long warm up was shortened some what.
Fun ride around a few tags of different colours. Getting an idea of where I was but still not confident enough to lead a group around myself.

MTB 2:01:00 intensity: (24:50 @1) + (1:00:00 @2) + (20:10 @3) + (16:00 @4)
shoes: Tioga Terrafirma (Tyres)

Social ride with MTBJen's work pals. Didn't seem nearly as neurotic as Tooms made out. One of them had the best slow speed stack, the aftermath of which I witnessed.
She managed to take a trail that was higher than the others near it, go too slow, and fall onto the lowest part of the trail and land on a knarly tree route right on her toosh.
I turned around and asked "are you ok" - no response. So I asked again, maybe she didn't hear me or something - no response. Third time lucky I thought - response "not really".
Shit, I though to myself, I have to unclip now. I walk over, pick the bike up and see the tree route. Ouch!
Overall, the ride was good, managed to keep mostly in the aerobic zone so stayed within my training plan (not too much intensity at the moment). Good to ride with social riders too, made me realise that my fitness is OK - something I don't get when I'm riding with you freaks!

Paddling (Downwind) 1:13:18 intensity: (2:18 @1) + (34:00 @2) + (27:00 @3) + (10:00 @4) 13.0 km (10.6 kph)
shoes: Custom Kayaks Mentor

Freo to Floreat.
I'm really happy with my paddling now. I was a tad tired after the MTB this morning and the beer and pizza didn't help much to pick me up (other than picking my stomach up and churning it around on the ocean). The paddle out from the shore wasn't hard and was able to keep Tooms in sight without having to try too hard (that is go anaerobic).

The waves were coming from 3 directions and they were very inconsistent. Catching one was greeted with the joy and happiness only to be replaced by the disappointment of a catholic bride with the premature end of the wave.

Tooms waited for me a few times once we started the downwind. Once he catches a waves, his arms go into this hummingbird like cadence and he's off! He even turned around a few times to check on me (or so I thought).

There were some knarly kite surfers further north that usual, near Swanboure actually. Two of the passed in front of me having some fun on the waves. About 5 minutes later I heard them behind me again, the steady sound of a board across the ocean. Another minute or two later I realised that I could still hear them. That was weird. I turn around and see...

A YACHT! in between the shore and me. Not really what you expect. Gave me a bit of a fright but funny nonetheless. Even funnier when I realised that Tooms had seen it ages ago and was keeping quiet about it so that I didn't know. That explains the increased number of turn arounds for him!

The re-entry was so good until it went bad. Caught a nice few waves into the shore and still had some power in my arms - nice feeling. I few meters out from the shore, while following a wave and with a decent amount of speed (exactly how it should be done), the boat wouldn't turn right for some reason. I had a feeling...... yep, looked over my shoulder to see a wave just about to break. Quick bail into the wave and then put through the tumble dryer and spat out onto shore. Tooms had his second chuckle for the day and I had sand up my pants.

Saturday Feb 14, 2009 #

Paddling 22:30 intensity: (14:40 @0) + (6:40 @1) + (1:10 @2) 1.67 km (4.5 kph)
shoes: Custom Kayaks Mentor

Drove all the way to Hillaries to find that none of the coaches were there! So I conducted my own recovery session while doing a couple of drills. The wind was howling and from the east. I paddled out of the marina and then quickly paddled back in. I wasn't in the mood for getting blown out to sea!

Orienteering race 19:18 intensity: (9 @2) + (15 @3) + (5:00 @4) + (13:54 @5) 3.17 km (6:05 / km) +29m 5:49 / km
shoes: Salomon XA Pro 3D

Well, my nemesis, Emily Martin, was working at Chicken Treat today so the pressure was off. Not sure of the pace I ran, it felt normal though. I did put in 2 sprints for about 30s.
Made two small mistakes. Didn't realise a path exists and lost about 50m there. And ran past one control because I didn't realise I was already there - the map scale must have fooled me - but luckily I had to go back past that one so no time lost there.
Also started to use some of these orienteering techniques. I managed to plan my route to control Y before I got to control X. Also followed 1 person and planned my route to the next control during that time. Even managed to check the map to see what object the controls were attached to.
Looking forward to doing a medium course with more controls :-)

Other stuff (Strength) 7:00 [0]

Dr Haggeby's Shin Tonic
Stage 1
3 x 24 slow shin raises
3 x 24 fast shin raises
tried a few single leg slow raises, managed 5 each side. Might try stage 2 next time.

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