Run - 0.8 hours - 03/31/2008
Logbook Activity
- Type: Run
- Date: 03/31/2008
- Time: 17:00:00
- Total Time: 00:47:21.00
- Average Heart rate: 167
- Max Heart rate: 180
- Calories: 492
- Distance: 8.26 km
- Average Pace: 5:43.84/km
- Ascent: 53 m
Filed under: Run
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Kayak training (Day 2)
After yesterday’s training and my poor showing, I really hoped that today would go better.
I was a bit off balance during the first rapid, but managed to keep my cool and stay afloat. One quickly discovers how to react to the currents once you’re going down stream, i.e. moving with the flow of the water.
Yesterday, we were thrown into the deep end, trying to cross strong currents from the sides. I would’ve approached the training differently, but I guess every teacher has their own style. In general, I don’t subscribe to the “get thrown into the deep end” philosophy.
Anyhow, I picked-up how to navigate currents and get through all the eddies and all that. It came quite naturally towards the end. I also had a bit of fun playing in some of the smaller waves. I misunderstood the trainer yesterday and henceforth leaned the wrong way, capsizing my mighty vessel a few million times.
I didn’t attempt a roll today, since I was pretty sure I would just mess it up again. I would need a few more sessions to nail the technique and learn to be at ease under water.
All in all, I had a pretty good time. The scenery was great, the outing relaxing and the rapids great fun. Perhaps even more fun than the crocks we went in at Hazyview.
And here is the “but”. BUT, I must say that I’d rather pick up other sports before taking up kayaking. IMHO, the dangers involved and the practicality of the sport is not worth the amount of fun. The guides/trainers were constantly chatting about hairy stories where people came quite close to death or sustained serious injuries from kayaking. Canoing or proper rowing is a bit more practical and on the safer side, but arguably not as much fun.
Perhaps I should give kayaking a last try by doing a multi-day trip. I’ve seen a documentary on the fathers of kayaking and how they went on trips on the Amazon. It looked spectacular. We’ll see what happens…
Logbook Activity
- Type: Other
- Date: 03/30/2008
- Time: 10:00:00
- Total Time: 3:00:00.00
- Calories: 1000
Filed under: Thoughts, White Water
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Kayak training (Day 1)
I went down to Parys, South Africa with a few friends for a kayak training weekend. It’s the same location where I did an adventure race a few weeks ago. My cousin organized the trip, since his cousin (confused yet) is running the kayaking school there. Unfortunately my cousin tore three ligaments in his shoulder three weeks earlier. He fell on his shoulder after trying to jump a poorly built mountain bike ramp. Pitty. Had to go for an op to reattach the ligaments. Ouch.
We went ahead with the training, starting in the pool at our campsite. We practiced falling out of the kayaks and being upside down for longer periods. After that, we practiced the rolling motion by pressing on another boat or the side of the pool for leverage. This was child’s play and enjoyed this a lot. Next came the hard stuff.
Rolling with a paddle looks tricky… and it is. At least for me (and a few others). I understand the action and could probably teach you how to do it, but doing it is a different story. Some of the other ‘trainees’ manage to get it done by sheer force. I’m quite skinny so that didn’t quite work for me. Another canoeist chick also managed it on the first go… which is like a kick in the crotch for the rest of the guys there. Hehe.
After the pool training, we went down to a rapid and tried to cross into eddies over the eddy-line. The eddy-line is basically the part in the river where the current speeds up when the water flow between rocks. This didn’t go any better than the rolling. I fell out the kayak a billion times and near drowned myself a dozen other. Not being able to roll is a huge disadvantage and also a lot more dangerous.
I was dead at the end of the day and also quite down after my dismal performance in the water. Felt like packing up and going home, but decided to stick around for the next day when we’ll just be running the river without really practicing the rolls and eddies too much.
Logbook Activity
- Type: Other
- Date: 03/29/2008
- Time: 10:00:00
- Total Time: 1:30:00.00
- Calories: 500
*We must have been busy for 4-6 hours, but it wasn’t constant paddling, so I’m only logging 1:30:00.
Filed under: White Water
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Quick run before kayak training
I went for a quick run with a friend before our kayak training of the day. My friend felt a bit flu-ish, so we took it quite slow.
Logbook Activity
- Type: Run
- Date: 03/29/2008
- Time: 06:00:00
- Total Time: 00:21:42.00
- Average Heart rate: 141
- Max Heart rate: 171
- Calories: 166
- Distance: 3.46 km
- Average Pace: 6:16.18/km
- Ascent: 32 m
Filed under: Run
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Three steps forward, one step back
After three weeks, I got back in the pool today. Due to the bad weather and the tri season that finished, I hadn’t really bothered much with swimming. Big mistake. I was seriously rusty. My swimming fitness faded just as quickly as it came.
I struggled through the first 600m and decided to take a bit of a break.
Rather than bailing out, I tried a number of new routines. I did a few “fist swimming” laps. I was quite surprised to see how fast I could actually go without using my hands. Proof that my technique isn’t horribly wrong.
I also did a few breast stroke laps. I’ve never done these and weren’t really sure if I were doing them properly, but it seemed to work… who knows? My knee felt a bit sensitive / sore with this new sideways kicking action, so I’m pretty sure some of the supporting muscles are a bit weak. I did around 250m of this. Hopefully this strengthen the muscles a bit.
I always felt that my kicking action was a bit wrong. It felt like my arms were doing 99% of the work and my legs were just kicking to look busy… just in case the boss walked past. Thus, I focussed a bit on my leg work. I turned on my back tried to optimize the kicking action. It went ok, but I think at most it will only contribute 15-20% of my speed.
Finally, I worked on my regular technique and was flying through the water. I tired quickly though and had to slow down every once in a while to catch my breath.
In the end, I was quite pumped and glad that I didn’t bail out. Swimming is truly the best full body exercise. I should make a point to get in the water more often. At least once a week.
Logbook Activity
- Type: Swim
- Date: 03/27/2008
- Time: 17:00:00
- Total Time: 00:50:00.00
- Calories: 378
- Distance: 1500 m
- Average Pace: 3:20/100m
Filed under: Swim
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Schnell schnell!!
I don’t have a formal running goal, but would like to get my pace up to 12km/h or 5:00/km. Eventually I’d like to move into the 4:30/km zone, but that is a bit ambitious at this stage.
Today, I managed the 5:00/km pace over 5km, but it was quite hard. I was completely exhausted and as per usual, my heart rate went through the roof. Personally, I hate pushing myself this hard. It takes the fun out of training. I know I can do it, but I feel rubbish…
Can’t wait to be able to run that pace comfortably though. I enjoy the speed much more. Feels like you’re really gunning it.
Logbook Activity
- Type: Run
- Date: 03/26/2008
- Time: 18:00:00
- Total Time: 00:27:40.00
- Average Heart rate: 178
- Max Heart rate: 190
- Calories: 328
- Distance: 5.52 km
- Average Pace: 5:00.75/km
- Ascent: 44 m
Filed under: Run
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Kick it into high gear
The knee felt better today, so decided to go for a short ride, which turned into a bit of a longer one. I followed a high gear training routine today. I’m sure there’s a better name for it, but who cares… that’s what it is.
Put your bike in the highest possible gear (i.e. the most difficult one) and pedal as if it’s a fixie. Only go to a lower gear if you are unable to get up a hill.
I find this to be a good way to do strength training whilst getting a few extra miles under the belt. 2 flies…
You’ll be pleasantly surprised by how strong your legs actually are. How much power you really have. Sure it’s not the optimal way of cycling, eventually you will tire and run into a wall. But your legs will go quite a while before fatigue takes over.
Today for instance, I stopped to inflate my tires. When I got back on the bike I had so much power. I’m not used to feeling so strong. Feels brilliant! Try it.
Logbook Activity
- Type: Cycle
- Date: 03/25/2008
- Time: 17:15:00
- Total Time: 1:29:00.00
- Average Heart rate: 149
- Max Heart rate: 179
- Calories: 1131
- Distance: 32.16 km
- Average Speed: 21.68 kmph
- Max Speed: 53.1 kmph
- Ascent: 312 m
Filed under: Cycle, Mountain Biking
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Mtb skills clinic
Today, I attended a mountain biking skills session presented by my cycling club. It was really cool and I learned quite a bit. The majority has to do with your balance and positioning on the bike. Choosing the right line into corners is also vital.
I nailed most of the techniques, but I’m struggling to get around sharp corners. I run wide every time. I get manage to get my weight over and my legs in the correct positions, but I just can’t get the bike to stick.
I also wiped-out when I tried to jumped over a ditch. It was a tricky one, because the ditch was just after a rocky crossing over a stream. You only need enough momentum to get the front wheel over the furthest edge. Of course I didn’t have enough momentum and landed the front wheel right in the ditch. I jumped/fell off the bike and knocked my knee against the bike’s crossbar… quite hard too. I’m really hurting at the moment. I hope it wont affect my training this week. I am proud that I committed to the jump though. I’ll nail it next time.
Logbook Activity
- Type: Cycle
- Date: 03/24/2008
- Time: 12:00:00
- Total Time: 1:00:00.00
- Calories: 375
- Distance: 6.16 km
- Average Speed: 6.16 kmph
- Max Speed: 30.1 kmph
- Ascent: 127 m
Filed under: Cycle, Mountain Biking
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Cycle - 1.9 hours - 03/22/2008
Logbook Activity
- Type: Cycle
- Date: 03/22/2008
- Time: 16:20:00
- Total Time: 1:54:40.00
- Calories: 1463
- Distance: 41.14 km
- Average Speed: 21.53 kmph
- Max Speed: 52.3 kmph
- Ascent: 492 m
Filed under: Cycle, Mountain Biking
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Cycle - 1.5 hours - 03/20/2008
Logbook Activity
- Type: Cycle
- Date: 03/20/2008
- Time: 17:15:00
- Total Time: 1:27:54.00
- Calories: 1155
- Distance: 32.05 km
- Average Speed: 21.88 kmph
- Max Speed: 47.4 kmph
- Ascent: 329 m
Filed under: Cycle, Mountain Biking
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