Training Log Archive: Dolf

Met Jacko down at hillarys for a swim.
With his wetsuit and pull buoy combination I'm not sure if his legs actually got wet. The water was a bit chilly to start with. We had a short stop to chat with Joel who called in after work so the time is a bit of an estimate.
It's nice to be able to vary the pace a bit with the wetsuit, I just sink if I slow down too much in the pool.

C • Dolfmeister The Brick Master 19

The plan was to paddle after the swim then ride but as Liz was on her way down to pick up a spare tube off Jacko I decided to ride first.
Liz was on her road bike with me on the MTB. Rode from Hillarys up to Burns Beach rd then to the northern end of Lake Joondalup and back along the bike path and through Woodvale and Kingsley to Hepburn ave, back down to Hillarys. This is a loop we have done a lot in the past but not for a while and it was good to notice the difference in effort needed at certain stages.
Legs felt great today, no running beforehand makes a difference.

I decided to head up to Mindarie to paddle as the car - water distance is much less. Not feeling very motivated to put in a strong effort after a very lengthy transition including a very nice chocolate thickshake, I just did a few laps of the boat pens and then a short trip up towards Quinns Beach and back. Very flat out there (the water and myself) today and quite warm so I had a quick dip before the return paddle, I also forgot to reapply any sunscreen after the ride so got a bit burnt.

Ride from home down Connolly to Burns Beach Rd then to Marmion and back home. Headed into a strong wind down Connolly but luckily I had a friendly roadie come past when I was struggling doing bout 24kph, he gave me a friendly greeting then sat up for a few seconds, long enough for me to jump on and got me up to 38kph before I dropped off up an small hill. I yelled thanks and he gave me a thumbs up as he picked up the pace and rode off into the distance.
The ride back on Marmion was a bit more pleasant but I upset a few people when I was sprinting through roundabouts and lights, not doing anything wrong or slowing anyone down, apparently some people just don't like bikes.

Calves still a little bit tender this morning from the physio torture yesterday.
Just keeping a steady pace, no intervals.

Legs feeling better this evening.
10min warm up
5 x 1min Left leg, 1min both, 1min Right leg.
3 x 3min hard, 2min easy.
10min cool down.

Physio, working on back, glutes, hip flexors, hamstrings and calves.
A painful session today and I've been instructed not to run for a week.
Hopefully it will be sorted out soon and I can feel good running again next week.

Stretching lots of tight muscles.

Morning run before work.
Overall felt a bit better than the last couple of runs but still had a tight feeling in both achilles for the entire run. Will see if I get as much pain after the run.

Not wanting to be labeled a Smutty lesser log by Sir Juffington, I won't mention what was going on in the car parked alongside the path I was running on at Quinns Beach.

C • Was it a cream puff? 3

Limped to the pool as both my achilles were tender after this mornings run, although no lateral pain on the left leg so yay for that.
Just the usual focusing on one thing for a few laps then switching to something else. Actually felt smooth and relaxed for a couple of laps today.
300m with the pull buoy and 100m breaststroke to finish.

Physio appt for recurrent achilles/peroneal pain.
Turns out my persistent leg pain is caused by some tightness in my lower back. After some dry needing and massage in my back/glutes/hamstrings/legs followed by a hot pack and possibly a spa tonight it will be time to test out this new theory with a run tomorrow.
Physio is optimistic it will be sorted out pretty quickly.

Swim at Joondalup Arena.
Mostly freestyle, 300m with pull buoy 100m breaststroke.
Slowly getting better.

C • Denmark AR 15