4 mile training

I wanted to do a lot more paddling training this past month or so, aiming to be as fast as possible in the race next weekend. This was the second training run I've managed to do for the 4 mile distance, and it looks like all I'm going to get! Time constraints. I did the 4 miles in 53 minutes... at a 4.5 mph pace. I think that's decent; I noted a time of 54 minutes for that same training run in 2007, so I think I'll do about the same... and expecting greater gains on the run, and especially the bike.

The water was smooth and the water temperature was perfect. This paddle followed a fast-paced 33-mile bike ride, but even though paddling can be an aerobic activity, the muscle groups used are smaller than lower-body activites and therefore the heart rate stays lower. Padding steady-state HR avg is in the 120s/130s, bike in the 150s/160s, run in the 160s/170s.

There are a lot of fish in the bay and the bayou. Someday when I have more time I'll get into kayak fishing and bring home dinner. The water is quite a bit cooler. I do NOT want to overturn the boat this time of year. Must be ready though. I think wearing the regular PFD is a good practice, especially when the water is cold.