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Training Log Archive: Dangerman

In the 7 days ending Dec 13, 2009:

activity # timemileskm+m
  Paddling4 4:17:39 22.49(5.2/h) 36.2(8.4/h)
  Roadie2 4:00:43 64.04(16.0/h) 103.07(25.7/h)
  Swimming1 25:00 0.62(40:14) 1.0(25:00)
  Total5 8:43:22 87.16(6:00) 140.27(3:44)
  [1-5]5 8:07:37
averages - weight:73.9kg

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Sunday Dec 13, 2009 #

Paddling 1:07:46 intensity: (10:00 @0) + (10:28 @1) + (41:14 @2) + (6:04 @3) 8.8 km (7.8 kph)
ahr:140 max:156 shoes: Finn Molokai

Morning paddle before the swim class. Really surprised that I stayed in the boat and kept up with Jacko and Tooms. Mini waves were coming side on so I had to concentrate heaps at first. The Finn was pushed off line by the side wind a lot. Probably due to the fact that the nose is big and that it isn't actually in the water (too much rocker...)

Unfortunately for me I hit the wall on the return leg. Not enough to eat the previous day I think. It certainly wasn't too much effort on the paddle as the HR figures weren't that high. Disappointingly, I drove wearily home and went to bed. Shame I missed on the swimming, but without any energy I would have just splashed around a lot with out any technique.

Got home, ate and went back to bed.

Paddling (Boat Surfing :-)) 1:08:34 intensity: (6:30 @0) + (11:23 @1) + (30:41 @2) + (13:52 @3) + (4:49 @4) + (1:19 @5) 9.94 km (8.7 kph)
ahr:144 max:176 shoes: Custom Kayaks Mentor

After having recovered and slept some more, I headed out to do what I have always talked about doing but never done; swan river boat surfing.

Started at Childey point and paddled Stirling Highway and back. Caught a few wakes and had an awesome ride on one that went for 2 minutes. I kept trying my hardest to get closer to the boat by going sideways across the wave. It was an exercise in futility. All I could manage was to slow the rate at which I was moving away from the boat, and that was almost full right rudder!

On the way back I thought something must have been wrong with the GPS as I was hitting the magical 4:43min/km speed. My slow pace out to the bridge made sense when I had a look at the pylons of the boat pens. Eddies, and plenty of them, behind the pylons. The tide was coming in and it was going about 3+km/h!

Good experience taken from this paddle. By surfing that boat's wake, I got a pretty good idea of how far sideways you can be before you go over the wave rather than stay on it.

Saturday Dec 12, 2009 #

Roadie (LSD) 3:02:11 intensity: (1:00 @0) + (46:31 @1) + (1:24:19 @2) + (41:47 @3) + (7:56 @4) + (38 @5) 81.0 km (26.7 kph)
ahr:139 max:180 shoes: Giant TCR C1

My long ride cut a little short when Fletch called to offer a hand with my new boat. Very glad for the call though as mid ride I met up with a few randoms, the pace increased, we took turns at the front and sprinted up some hills. Not what you need halfway through a long ride, especially having started in the morning (with depleted energy stores).

Paddling 43:18 intensity: (12:00 @0) + (19:51 @1) + (10:29 @2) + (58 @3) 5.84 km (8.1 kph)
shoes: Finn Molokai

Finally, after some drama's, I've got a loaner Finn Molokai. Really wanted to start the balance training ASAP so headed into Hillarys Marina. Plan was to stay within the marina and just get used to it. The moment I got in, I was pretty happy and headed straight out into the ocean. Surfed some waves but the trailing rudder made it difficult. Purposely fell out and tried to get back in. Easy!

First Impressions:
- Stability maybe ever so slightly less than the Mentor. Could just be me not used to it rather than it being less stable.
- Absolutely amazing amount of secondary stability. It was literally hard to lean it past a certain point.
- pretty fast. Managed to cruise at 9kmh without trying hard at all.
- scupper only ok. Filled the footwell and it took 2 min to clear but didn't need to go very fast to do it.

I actually tried to fall out by going near the wall, approaching boat wake side on, going side on out in the ocean and just being silly and I didn't fall out!

Friday Dec 11, 2009 #

Roadie (Commute) 33:03 intensity: (3:15 @0) + (2:19 @1) + (3:51 @2) + (9:22 @3) + (10:52 @4) + (3:24 @5) 12.37 km (22.5 kph)
ahr:158 max:174 shoes: Giant TCR C1

Man, this wind really drains me. Started at City Beach today and the climb on Oceanic Dve into the easterly was really hard, especially without any warm up. Sometimes this wind really makes riding less pleasant than it usually is. Especially when you want an easy cruise in, have to use 1st gear and still have to push hard to actually go anywhere.

Roadie (Commute) 25:29 intensity: (3:00 @0) + (3:26 @1) + (7:13 @2) + (8:11 @3) + (3:34 @4) + (5 @5) 9.7 km (22.8 kph)
ahr:145 max:182 shoes: Giant TCR C1

Commute to the car from work. Lots of wind again except at least it wasn't a head wind. Went through the underpass where that crash happened that Jacko posted about. I have to say that that underpass is actually one of the better ones out there. There is an undercut along the bottom of the bridge that allows you to see who's under the bridge for most of it. However, right at the end (as you head out of the city) there is a blind corner bit. Hope those two are ok.

Paddling race (Paddle Bash) 33:01 intensity: (2:34 @1) + (22 @2) + (5 @3) + (19:04 @4) + (10:56 @5) 5.62 km (10.2 kph)
ahr:165 max:185 shoes: Custom Kayaks Mentor

Back to Swan Canoe Club for their weekly paddle bash. I do think it is a bit odd though that they have a race every week so I only head out there now and then to test my pace. And my pace is good. According to my watch I beat my PB by a few seconds but the official timekeeper had me down as smashing my PB by almost 30s, not likely.

Leg 1 - very slight head wind. Latched onto Neil (not O'Leary), lost him, latched on to him again. The lucky band effect in action here.
Leg 2 - choppy and into the breeze. Hard work, stroke rate fell as I fought into the wind. More lucky band effect with Neil but the distance decreased and I started getting a tow.
Leg 3 - Downwind but not strong enough as I was going faster than the waves. Neil gapped me big time on the turn. Oh what luxury to have a boat that turns as well as the V10.
Leg 4 - Calm with some tailwind but minimal. Caught Neil but couldn't pass and cooked it. Had to back off, recover and then put in another burst. Caught him again and was on his tail as we crossed the line.

Nice tussle with Neil. I could have run a better strategic race though. There were a few guys that were just faster than me at the beginning. Maybe following them, despite what I thought was a poor line, would have helped, provided a greater tow and left me with energy during leg 4 to make the pass.

Anyhow, that was probably the last time I use the Mentor. Once I get stable on the Finn, I'll do the same TT and see what the time is. Will be interesting.

Just checked my notes and last PB (251 days ago) was in better conditions. I called them "good" at the time and today's weren't good. Yay! I've improved :-D

Thursday Dec 10, 2009 #

Paddling (Surf Club) 45:00 [3] 6.0 km (8.0 kph)
shoes: Custom Kayaks Mentor

That's better, back into training. No ride today, that will come next week.
5 x beach start x 5 x 30s on, 30s off
Fun session. Was able to stay with the mid pack at times. 30s was short enough so I could go very close to flat out. Smaller paddle suit me better too. Instead of stopping dead in the water it flows through it and allows me use my CV system rather than my amazing quantities of brute strength.

Wednesday Dec 9, 2009 #

Note

I am such a wind whore. The club had announced a downwind paddle for 4pm at the club. The 'Coach' is always on time so I had to be out of Court by 3:35 at the very latest.
There I am in Court, trying to settle a matter while looking at the clock. Tick, tock, the second hand was rushing around frantically. Negotiation isn't going well, we are on the brink of digging our heels in and progressing to trial. Shite. More time. Now a settlement is on the horizon and the sun is closer to it (the horizon that is).
More time hammering out the deal, offer, counter offer and then agreement. Yay! Time is 3:50 Booo! No chance now.
I drive back to work via the coast for no other reason that I can firgure out - maybe to see what I had missed? I see Neil at training the next morning:
Neil - You missed an awesome downwind yesterday.
Me - yeah, I know! Couldn't get out of work in time for it. Finished at 3:50 :-(
Neil - 3:50?! We didn't leave till 10 to 5!
Me - Oh......

Tuesday Dec 8, 2009 #

Note
weight:73.3kg

Still a bit tired so no training this morning. I'm tossing up between just being lazy and truly being tired from the weekend. Given the big increase, I'm going with the being tired from the weekend for the moment. Downwind paddle announced for tomorrow should help me get back into it.

Swimming 25:00 [3] 1.0 km (25:00 / km)

Laps at Joondalup.
50, 100, 200, 300, 200, 100, 50.

I might actually have some skill when it comes to swimming. Started off on the slow lane but kept catching people and then couldn't actually swim as slow as them without sinking. So I progressed to the medium lane and fit in rather nicely. Had trouble with breathing in the 300 though. After about 150m I had to breathe every two strokes rather than three as I was simply running out of breath.

Monday Dec 7, 2009 #

Note
weight:74.6kg (rest day)

Definite rest day today. Come on body, do your rebuilding work!
Woohoo! Got myself a vacuum cleaner today. Well, the woohoo isn't for the vacuum cleaner itself as now I won't have an excuse not to clean. I did however save $50 on what I thought it cost (Woohoo!).
And now I can log speed vacuuming prior to rent inspections.

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