Training Log Archive: Wally80

Ride with Dalto and MTBJen, from Mt Nasura to Gosnells, up to meet Jen who was fashionably late though I did get to hear about how it takes Dalto 30mins to do his 1/2 hour paddle.

Jen was fresh and warmed up so we took off up Greenmount with stiff legs already, tried to surge away at the 3/4 mark but didn't have it in me so I went back to my normal plod. Ran the police radar in the roadworks, got away without a ticket unsuprisingly.

Out to mundaring and then the weir, after the weir hill it turned into a nice cruisy ride with manageable hills until the downhill back to gosnells, I can't imagine why people would want to get back there so fast but the memory of the gusty trip down the scarp will probably wake me up in the middle of the night. I had to feel MTBJens rims when she got down to check if they were glowing. not that bad.

Back to Case de Dalto for homecooked muffins and a bludge, then a final slog back to the in laws. going back up the scarp after pushing into the wind was good for the mental toughness..... and bad for everything else. I was standing in granny gear and hurting for way longer than a sane person should be.

Glutes really sore and tired today, hammies not much better but my back wasn't giving me the grief of earlier in the week.

C • Mills Rd 11

Skipped watching Tooms shenanigans to go for a paddle, Took me a while to work up the enthusiasm but I eventually launched from the front of Maylands yacht club, did a loop out in front of Rach's hospital to give her a wave then headed up the river.

Lots of people out today to watch and take my mind of the slog. went through the canals on the way up the river, never knew they were there before. After the Garret road bridge I hooked a tow behind a boat and sat at better than Danger pace up to sandy beach. Reluctantly hopped off the wash and paused for a gel before heading back.

Back was a lot tougher but I did manage to pass a police cruiser near the Garret road bridge again to make up for missing out on the radar earlier. At the 17km mark I started to really struggle and pushed through to 18km then stopped for a caffeine Gu. that perked me up a bit and I managed to ride the wash of the police boat as it came back past. he took off once we hit the ski section and I bludged the rest of the way back.

Pretty knackered afterwards, right tricep has been sore since wednesday but didn't trouble me too much, some minor wrist twinges and my hands have gone soft so a couple of blisters.

Core strength on Rach's hospital room floor. Rather hard and uncomfortable.

2 x 12 reps and 2 x 15s holds of workout 2. probably took me over an hour to complete but only 30 mins of exercise and 30mins of winging about how tired and sore I was. Didn't get much sympathy from the girl on the morphine drip.

Just starting to feel the beginnings of a cold that Rach had this week. Was planning today to be a rest day anyway.

and again

Interval ride North up the highway, a late start so I was always going to struggle for time, ended up turning 15 mins early.

Goal was 4 x 8km sets @ 85%, on the first two sets I was cruising at 40+ which should have been a warning since as soon as I turned life got alot harder. thirs set I stopped at 7km when I realised my concentration had wandered and I had dropped the pace. Final set I stopped at 6km with the legs just not wanting to co-operate any more.

Quite tired in the glutes and quads today, really seemed to be affecting me more than the aerobic side of things.

Only just forced myself to stretch. relatively late night and I just wanted to go to bed.

A beautiful day for training on the ocean, gentl breeze big turnout by the clubbies. I paddled Rach's boat to get my stars aligned for the upcoming boat shuffles.

3 x 30, 40, 30 efforts then starts followed by race practice. Had to back off in the race practice as the surf ski bump and shove is not healthy for a molokai.

Arms are tired since I struggled with leg drive, adjusted the foot length towards the end and it got better.

Another lap around the inlet, legs were not as fresh today but it still wasn't hard running. Knee was slightly more niggly than Monday but still pretty good.

Towards the end of my second interval I was gaining on a little old lady jogger that I didn't want to overtake since I knew she would re-overtake me in my walk bit. Still, I did go past her and yep, it hurt watching her return the favour 2 mins later. Getting overtaken by little old ladies is what turns injuries from physical to mental.

C • Talk to Danger 6

2 x 15 reps and 3 x 30s holds of workout 1.

Much tougher today after paddling and running and I had to take a break between the crossovers and reverse curls just to make sure I did the session properly.

A couple of twinges from the lower back as I moved around, mainly on the right side.

MTB ride on the Munda Biddi south of the wello dam turnoff, first ride back on the anthem and it felt a bit skittish all ride, really constrained my speed on the downhills.

Lowert back got quite sore on some of the climbs, I have been concentrating on posture and keeping light hands on the bars so this may be a by-product of the change.

Interesting effort today, I struggled much more with the cardio than I did with the leg strength whish is unusual, probably an effect of the easy week last week, sweated buckets as well in the humidity.

getting back into it

really nice rin around the inlet, the second run set I felt better running than I had for ages and only dropped back to a walk because I thought I should, not through any twinges.

5 walk
5 run
3 walk
10 run
3 walk
5 run - slight twinge at the end of this.
walk back.

still feeling fresh and the reps were easy, loathe to raise them again as I enter another build period.

2 x 15 reps and 2 x 15s holds of workout 2