Training Log Archive: RowlIn the 7 days ending Sep 26, 2010:
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Sunday Sep 26, 2010 #
1 PM
Walk 2:10:00 [3] 4.0 km (32:30 / km) +1052m 14:02 / km
Climbing Mt Toolbrunup with Wal.
Knees handled up quite well in fact I was outpacing Wal for a lot of it. Down was quite slow and I had a few problems with my good knee until I strapped it.
Great views from the top. Chuffed to be climbing mountains (?) again after 2 years off.
Knees handled up quite well in fact I was outpacing Wal for a lot of it. Down was quite slow and I had a few problems with my good knee until I strapped it.
Great views from the top. Chuffed to be climbing mountains (?) again after 2 years off.
Saturday Sep 25, 2010 #
5 AM
Cycle 1:59:00 [3] 45.3 km (2:38 / km)
shoes: Shiny red road bike
Early morning around the river getting to know my bike. Suprisingly managed not to get too lost. Arms a little sore and numb towards the end but otherwise quite comfortable.
Lovely time of the morning for a ride.
Lovely time of the morning for a ride.
9 AM
Paddle 1:52:00 [3] 12.14 km (9:14 / km)
shoes: Endorfinn
Paddle from Port Beach to Swanbourne getting to know my GSAR team and with a group of others too big to name - was quite impressive lauching with so many others.
Should be a fun team to race with.
Should be a fun team to race with.
Friday Sep 24, 2010 #
5 AM
Swim 24:00 [3] 1.2 km (20:00 / km)
Swimming - bleh!
500m warmup
200m kick
300m swim
200m pull
Then I got cranky with my goggles leaking and got out. I have 6 different pairs of goggles (including a swim mask) and all of them leak - what am I doing wrong?
500m warmup
200m kick
300m swim
200m pull
Then I got cranky with my goggles leaking and got out. I have 6 different pairs of goggles (including a swim mask) and all of them leak - what am I doing wrong?
6 PM
Walk / Jog 40:00 [3]
Was sensible and took my old shoes along this time.
Wore my new shoes for the warmup and then switched over.
5 min warmup, stretching, 3 min jog / 90 sec walk, 5 min jog / 2.5min walk, 3 min jog / 90 sec walk, 5 min jog, stretching, 5 min cooldown.
Knees not comfortable today and legs quite tight.
Wore my new shoes for the warmup and then switched over.
5 min warmup, stretching, 3 min jog / 90 sec walk, 5 min jog / 2.5min walk, 3 min jog / 90 sec walk, 5 min jog, stretching, 5 min cooldown.
Knees not comfortable today and legs quite tight.
7 PM
Physio Exercises 15:00 [3]
Thursday Sep 23, 2010 #
4 PM
Cycle 35:39 [3] 13.16 km (2:43 / km)
shoes: Shiny red road bike
From work to Churchill Cycles for a bike fit.
Rick took one look at my bike and said "you have very sore arms dont you?"
Handlebars were rotated and brought much closer and new saddle fitted. Instantly felt much more comfortable and now can actually reach the brakes!
Money very well spent.
Also found out that half the bolts on my headstem and handlebars were very loose - vowing to fully check out any new equipment I buy before using from now on.
Rick took one look at my bike and said "you have very sore arms dont you?"
Handlebars were rotated and brought much closer and new saddle fitted. Instantly felt much more comfortable and now can actually reach the brakes!
Money very well spent.
Also found out that half the bolts on my headstem and handlebars were very loose - vowing to fully check out any new equipment I buy before using from now on.
5 PM
Cycle 15:00 [3] 5.0 km (3:00 / km)
shoes: Shiny red road bike
To home.
Very much more comfortable on the bike.
Very much more comfortable on the bike.
6 PM
Physio Exercises 15:00 [3]
Really struggling with toe cramps recently - not sure whats going on. Normally I get foot cramps and calf cramps but not since I have been taking magnesium...
Wednesday Sep 22, 2010 #
6 AM
Cycle 43:47 [3] 16.9 km (2:35 / km)
shoes: Shiny red road bike
Bit faster today as I get a feel for how the bike handles and how fast I can stop. Also much less wobbly as it becomes clear the bike wont just fall over for no reason.
Concentrated on not putting much weight into my hands and they were much better than on Monday but still not great.
Still walking the pedestrian bridge until I figure out how to do the steep pinch around the sharp corner without either hurting my knee or falling off.
I feel like my ride has been turned inside out - the bits that were fast on my MTB are slow on my road bike, and the bits that were slow on my MTB are fast on my road bike.
Concentrated on not putting much weight into my hands and they were much better than on Monday but still not great.
Still walking the pedestrian bridge until I figure out how to do the steep pinch around the sharp corner without either hurting my knee or falling off.
I feel like my ride has been turned inside out - the bits that were fast on my MTB are slow on my road bike, and the bits that were slow on my MTB are fast on my road bike.
4 PM
Cycle 16:17 [3] 5.33 km (3:03 / km)
shoes: Shiny red road bike
From work to UWA for paddling.
5 PM
Paddle 1:07:00 [3] 8.87 km (7:33 / km)
shoes: V10 L
Paddle from UWA with Wal, Andre, Jake, Jo and Pete.
Wal had organised to do a pyramid intervals session but everyone lost me on the warmup so I did 3 x 60 stroke efforts then paddled hard until I caught them in front of the city where they had stopped to rest. Joined in for the efforts on the way back 1, 2, 3, 2, 1 min intervals with 1 min easy in between. By paddling moderately hard instead of easy in the gaps between intervals I could just keep everyone in my sights.
Hard session as I sprinted to keep up during the cooldown as well.
Feeling much more stable in the ski today, and it was fairly wobbly out there especially along the Mounts bay road wall. Tried to avoid turning every stroke into a semi brace stroke and concentrated on using my core to stabilise the ski. Wrist and forearm was better and only niggled a little.
Wal had organised to do a pyramid intervals session but everyone lost me on the warmup so I did 3 x 60 stroke efforts then paddled hard until I caught them in front of the city where they had stopped to rest. Joined in for the efforts on the way back 1, 2, 3, 2, 1 min intervals with 1 min easy in between. By paddling moderately hard instead of easy in the gaps between intervals I could just keep everyone in my sights.
Hard session as I sprinted to keep up during the cooldown as well.
Feeling much more stable in the ski today, and it was fairly wobbly out there especially along the Mounts bay road wall. Tried to avoid turning every stroke into a semi brace stroke and concentrated on using my core to stabilise the ski. Wrist and forearm was better and only niggled a little.
Tuesday Sep 21, 2010 #
5 AM
Paddle 59:00 [3] 7.51 km (7:51 / km)
shoes: V10 L
Was happy to have a friend (Karen) in a V10L (new) doing a similar pace to me. Lauched from the red herring and met her, Robin, Ant and Will over the river then paddled upriver to Chidley point and back.
Had quite a long pause waiting for Karen to swim to shore and remount her ski without hurting her injured knee after she fell in taking her cag off - apparently she wasnt so hot after a swim in the river.
Met up with Rebecca at this point and she and Karen took off at a pace (merrily chatting away) that I could only just sustain by sitting on their wash and doing intervals at my sprint pace - damn it I hate being this slow. Not quite ready to pop when Rebecca peeled off and headed home and Karen slowed back down to what had been her cruising pace. Really impressed at her stability and speed especially considering she has only been in a V10L a few times.
Looking forward to more 'social' sessions like this in the morning to improve my speed.
Had quite a long pause waiting for Karen to swim to shore and remount her ski without hurting her injured knee after she fell in taking her cag off - apparently she wasnt so hot after a swim in the river.
Met up with Rebecca at this point and she and Karen took off at a pace (merrily chatting away) that I could only just sustain by sitting on their wash and doing intervals at my sprint pace - damn it I hate being this slow. Not quite ready to pop when Rebecca peeled off and headed home and Karen slowed back down to what had been her cruising pace. Really impressed at her stability and speed especially considering she has only been in a V10L a few times.
Looking forward to more 'social' sessions like this in the morning to improve my speed.
6 PM
Walk / Jog (C25K Wk4 Dy1) 41:00 [3] 4.0 km (10:15 / km)
shoes: Brooks Adrenalin Turquoise
5 min warmup, stretching, 3 min jog / 90 sec walk, 5 min jog / 2.5 min walk, 3 min jog / 90 sec walk, 5 min jog, stretching, 5 min cooldown.
I not so cleverly decided to wear my new shoes today. I've been walking around in them all weekend to wear them in but they hold my orthodics up much better than my old shoes and my left foot was really painful for most of this session. Had to take my shoe off several times to stretch my foot out and I'm not really sure I was wise to push through the session.
Also decided to run along the river on the uneven grass (in the dark) rather than do laps of Troy park and now have quite a stiff hip.
Knees were not comfortable the entire session but they paled into insignificance compared to the pain in my foot. Cardio wise I held up really well.
I not so cleverly decided to wear my new shoes today. I've been walking around in them all weekend to wear them in but they hold my orthodics up much better than my old shoes and my left foot was really painful for most of this session. Had to take my shoe off several times to stretch my foot out and I'm not really sure I was wise to push through the session.
Also decided to run along the river on the uneven grass (in the dark) rather than do laps of Troy park and now have quite a stiff hip.
Knees were not comfortable the entire session but they paled into insignificance compared to the pain in my foot. Cardio wise I held up really well.
7 PM
Physio Exercises 15:00 [3]
Monday Sep 20, 2010 #
6 AM
Cycle 52:00 [3] 16.91 km (3:05 / km)
shoes: Shiny red road bike
I rode my road bike into work! :-P
And it took longer than on the mountain bike...
Quite anxious about riding down hills, over and around things and behind people with the lack of braking.
Tried standing up and discovered that I currently lack the stability to do that - and therefore had to walk the bike over the pedestrian bridge over the freeway.
Also discovered that after only about 5 mins my hands are agononisingly and very distractingly painful due to my grip on the bars.
Wal very nicely escorted me in, which must have taken a lot of patience as I was very slow and cautious.
And it took longer than on the mountain bike...
Quite anxious about riding down hills, over and around things and behind people with the lack of braking.
Tried standing up and discovered that I currently lack the stability to do that - and therefore had to walk the bike over the pedestrian bridge over the freeway.
Also discovered that after only about 5 mins my hands are agononisingly and very distractingly painful due to my grip on the bars.
Wal very nicely escorted me in, which must have taken a lot of patience as I was very slow and cautious.
5 PM
Cycle 50:00 [3] 16.9 km (2:58 / km)
shoes: Shiny red road bike
And home again, on my own this time.
A bit faster this time, passed lots and lots of people. Still quite slow on the descents and around corners though. Played with my hand position lots and found that if I focus on squeezing in rather than letting myself lean on the grips eases the pain in my hands. Also found that if I squeeze my brakes further down they work better - pity that my fingers cant reach very easily -something to bring up at my bike fit on Thurs.
Bumped into Frenchie and Robbie heading the other direction and had a good chat. Frenchie commented that I looked slightly nervous...
Lots of bugs around the river and lots of bugs in my eyes- must remember to start wearing my glasses.
A bit faster this time, passed lots and lots of people. Still quite slow on the descents and around corners though. Played with my hand position lots and found that if I focus on squeezing in rather than letting myself lean on the grips eases the pain in my hands. Also found that if I squeeze my brakes further down they work better - pity that my fingers cant reach very easily -something to bring up at my bike fit on Thurs.
Bumped into Frenchie and Robbie heading the other direction and had a good chat. Frenchie commented that I looked slightly nervous...
Lots of bugs around the river and lots of bugs in my eyes- must remember to start wearing my glasses.
7 PM
Physio Exercises 15:00 [3]
10 SUFS! In 2 sets of 5 with lots of complaining!