Training Log Archive: Dolf

After yesterdays activities, sitting down at the movies was probably not the ideal recovery and my Hamstrings are really letting me know today.
Very tight and sore today. I really wanted to get a windtrainer session in but I think that would not be a wise decision so just plenty of stretching and a few sessions in the spa for a nice relaxing day instead.
On a good note I had no piriformis pain yesterday while running... it could be that I just wasn't running fast enough though.

Event: Nav Dash - Aquinas College
 

Paddle with Jacko,..,Tooms & MTBJen. Out to an island to visit an invisible seal then back into the breeze and along coast to the start point. Tooms decided to have a look at the underside of my ski but couldn't wait until we were back on shore.

Ride with Jacko from his place to the Nav Dash. Mr Tooms joined us for the second half and tried to get away on every corner.
I had a small snake jump at me and try to bite me as we rode past it on the path.

Attempted a warm up before the Nav Dash to find out I had nothing.
Legs very tired and tight, I was not looking forward to running.
Running to #1 and the finish were at a decent pace but for all the others I felt very flat and struggled to keep running. On the plus side I was running at a pace that made the Nav very easy, so no problems finding any controls.
My pace today was about 35s/km slower than at UWA, I'll have to find out at what pace my Nav starts to decline and cost time, but I wasn't capable of getting anywhere near that today.

Ride with Jacko from Aquinas back to his place (Kingsley).
No Mr T with us for the return journey.
Legs felt a bit weary on the hills near the end of the ride, but thats the best time for them to feel weary so all was good.

Course 1 - Splits

Yoga + foam roller torture again.
Even though I am getting some pain still when running and feeling a little stiff the next morning, I am recovering much better than before. About 3 months ago a 4k run (long run back then) would have taken 3 days to recover from.

Night run on the Neerabup (YabbaDabbaDoo Budgie??) trail with Jacko.
Easy paced run, Nice evening to be out. We just beat a heavy downpour by about 10 mins.
Turned a little earlier than was hoping as my piriformis was causing some mild discomfort, butt much better than previous runs.

Gradual build in intensity for 30 min then cool down.
No sore legs or ass, hopefully will be the same for a trail run tomorrow.
Plenty of stretching afterwards.

Yoga + Foam roller torture.

Some free weights and core stuff.