Training has been rocky the last 2 months but finally making ground in the right direction, I hope anyway. Raced over Easter weekend on a high after coming off an injury, was on a massive low the following week from just being blown from racing 3 days in a row. Back to a high this week with a cracker, lets hope it stays that way. The motivation is there so no reason why not, just need to keep the work rate up.

 

A couple of the doods training together in Durban have got together to form an official training group. We were training together already but didn’t have much structure. Big Matt Bouman has taken on the lead role in managing the programme and kick some lazy asses to get to training. Been really good to have some structure, I certainly wouldn’t have trained on Thursday if I wasn’t meeting the group.

 

TIP for the week, find training partners, its more social and making training that much easier. 

 

Got some emails this week off www.barrylewin.co.za and www.surfskischool.com about training. The more training advice I give the more people want to know what I am doing? This is a good time to through out what I did this week as I was actually training properly. Here it is:

 

Monday AM - Gym 30min abs and core set, pull ups, dips, bench press, bicep curls, cleans, calves (all 5 sets of about 10 reps)

 

Monday PM - Downwind, 24km from DUC to Umhloti in strong SW wind. 1h21min

 

Tuesday AM - Run 6km trail run

 

Tuesday PM - K1 in the river, 1x1000m warm up HR 140

                                                 8x1000m 90%, HR 180

 

Wednesday AM - 1-hour base paddle in the sea HR 150-160

 

Wednesday PM - Rest, weather hectic! Glad to stay indoors, went to VOTE

 

Thursday AM - Gym, same as Monday

 

Thursday PM - Surfski Dice at DUC, sea was hectic, not for the faint hearted. 4 lap dice, 8km plus one lap warm up and 1 lap warm down = 10km, so much fun running down the harbour wall. Short and sharp session, total like 50min

 

Friday AM - Run 6km trail run

 

Friday Lunch - Gym, speed endurance, 6x45sec bench press on 30kg

                                                            6x45sec bench pull on 30kg

 

Friday PM - 2x500 warm up at 70%, HR 140

5 sets of (500m at 80% HR 160, 1min off, 250m at 90% HR 180) 2min    between sets.

 

Saturday AM - Surfskischool Coaching, got to earn some cash

 

Saturday PM - Party

 

Sunday Am - Sleep

 

Sunday PM - Short 15km downwind, really easy! 

 

Hope this answers some questions, keep the mails coming!