Regular Group Training

Main.RegularGroupTraining History

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On Sunday 3 February, over 20 LCRKers turned up for a combo workshop consisting of K1 assisted and self recovery - and a K1 tryout. Over a dozen boats were available including 10 from the LCRK fleet and a few more boats from willing Members. Pretty much everyone had a go in nearly everything and varying 'favourites' emerged for different people.
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On Sunday 3 February [2019], over 20 LCRKers turned up for a combo workshop consisting of K1 assisted and self recovery - and a K1 tryout. Over a dozen boats were available including 10 from the LCRK fleet and a few more boats from willing Members. Pretty much everyone had a go in nearly everything and varying 'favourites' emerged for different people.
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'''STOP PRESS: The latest workshop scheduled for Sun 19 Jan 2020 has been cancelled - the weather forecast is a bit gloomy, water quality a bit gloomy and the RSVP's aren't enough to make it worth pushing ahead. We'll schedule another one a bit later in the year. '''
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(MORE DETAILED REPORT TO FOLLOW)
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%lfloat width=650px%Attach:2019Squad_Water.jpg
''Above: Morning sun and an enthusiastic bunch of paddlers! (Photo: WR)''
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[[#squad]]
!!Morning Squad Report 2019

''Some thoughts on a year of Tuesday/Friday mornings from Naomi Johnson''

Lane Cove’s Tuesday and Friday morning squad has been a mainstay for more years than I’ve been at the club, yet sharing that it’s on and indeed what goes on is rather a word-of-mouth affair. This year, I’ve probably close to the gong for the most squad sessions attended (I missed a handful for interstate and overseas travel, and two because I was sick), ahead of Coach “fell off my motorbike” Tony but perhaps pipped to the line by ever-consistent Wade? For those that are surprised to hear of the squad sessions, this might demystify things a little. And for those who’ve turned up to train, fair-weather and winter-long paddlers alike, congratulations on another fabulous year!

Rewind to summer 2018/19, and Tony’s eagerness to get more paddlers in K1s was working a treat. With the option of free K1 and K2 boat hire for squad session coaching, along with the alure of a super PB, John D, Chris J, Rich Y, Allison B, Peter M and more were giving the skinny boats a try. Despite their fair share of swims (John and Chris) and numb legs (Pete), all were making great progress, and many were starting to use K1s in the weekly timetrials. The water was warm, mornings were light, and it was singlet weather at 6am so nobody minded the odd swim too much. Tim B seemed set to break some level of water speed record after a few months off from uni, while I was keen to see some increase in speed…but was instead fixing some technique things first. New faces for the season included Simon in his K1 and Michael T in a ski.

%lfloat width=650px%Attach:2019Squad_Pontoon.jpg
''Above: A busy morning on the pontoon (Photo: Wade Rowston)''

Tony unfortunately timed his motorbike accident to miss the start of the marathon season, and his absence from squad threw us into a bit of disarray. Either my voice isn’t quite loud enough for wrangling a large group into doing solid efforts, or everyone was getting progressively less enthusiastic about the 1min on/1min off x2/3min on/3min off drill I so often offered. Depending on the make-up of the squad each morning, we’d peel off into faster and slower groups, with Wade favouring a 200m on/500m off set.

Paddlers converge on the shed from 5:45am most squad mornings, with Rodrigo often arriving on his motorbike, and me dashing in at 5:57ish from the bus. Boats are organised, club boats allocated, and those who are feeling enthusiastic go for a run around the oval (enthusiasm rather diminishes when Tony and Tim are away, shh). Fi and Michael T, who are lucky enough to live a short paddle away, have tended to join us on the river, that was until Grant and Fi teamed up in the double ski. Anyone who isn’t quite ready for 6am on the water just paddles upstream and turns with the rest of the group.

Inevitably, the mornings grew darker, and the number of smiling faces at the shed each week diminished a bit. Those of us left fished out boat lights and long sleeves, and my attempts at filming my technique during the sessions resulted in increasingly long shots of nothing but black. Roddy was a welcome sight back on the water recovering from injury, while David Y and Keg seemed to have very regular reasons why it was just a bit too cold!

%lfloat width=650px%Attach:2019Squad_Water.jpg
''Above: Morning sun and an enthusiastic bunch of paddlers! (Photo: WR)''

June, July and August are for the real stalwarts of morning squad. Long sleeves are seldom enough, and paddlers don beanies, pogies and anything else they can think of to fend off the cold. I personally go for fleecy-lined leggings and at least two top layers (short-sleeved thermal under another top works well), while Don seems to paddle exclusively in shorts no matter what the weather! Tony was back on the water, and Grant was a new (and at 6am alarmingly chatty) face in the mornings. Sometime around mid-July, Fi managed to step backwards off the pontoon (ok, it was dark) falling in right up to her head! While it was executed with a more-than-mild shriek, she then hopped on the ski and paddled round like nothing had happened!

Squad sessions vary with both the number of paddlers and the season, with Tony set on us both working hard and learning new skills. Most mornings involve some structured efforts followed by technique drills, sometimes in speed-based groups, others all together. We spend plenty of time washriding in packs, rotating who takes the lead and learning to move around on each other’s wash. The Tuesday before doubles cup has now become a nominated ‘doubles squad’, with paddlers encouraged to team up. Double the crew is often double the fun, and it’s a great learning curve to jump in a new boat, with a new partner or both!

%lfloat width=650px%Attach:2019Squad_Mist.jpg
''Above: Beautiful morning mist viewed from Wade's paddle cam (Photo: WR)''

The return of daylight in the lead-up to the Hawkesbury Classic saw numbers grow again. Alanna and Allison are now coaches in training, Mark and Caroline have become regulars in their matching K1s as has Merry in some more stable boats, the Lane Cove jellyfish had one heck of a breeding season, and we’re somehow back at technique…because that’s what summer is for, right?

Thank you to Tony for putting us through our paces in the mornings, helping us to navigate the tricky skills of K1 paddling, washriding and everything else. Morning squad is lots of fun and good motivation, a place to hone your paddling through the season but not deadly serious. Early paddles on the Lane Cove river are just superb no matter what time of the year, with the river at its best as the sun shines its first rays of the day. If you haven’t tried a squad session, 2020 might be the year to jump in and have a crack. Everyone is welcome, no matter what your ability or paddle craft, though be warned that Tony will probably sidle up and suggest you try a K1 relatively quickly!
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Big thanks to Alanna for initiating, Tony for head coach role - all the helpers at the shed from 6:30am who helped with loading the trailer, and after with the unloading. Oh and everyone for just mucking in and making it all work!
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This is more than likely to become an annual event - intended to encourage greater use of the LCRK K1 fleet and to improve peoples confidence with rescuing themselves and others and just 'having a go' in boats with less 'fear of falling'.
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We will be running another workshop at Bilarong Reserve Narrabeen on Sunday 3 February from 8am. All boat models welcome. Must wear life jackets. This is FREE for LCRK Members.

In addition - we will be taking about 6 of the LCRK K1's down of varying tippyness
. You'll be able to try these out in placid conditions with a sandy beach and stand-uppable water depth. A GREAT opportunity to see just how you go in that boat that you thought was too tippy to try off the LCRK pontoon.

Bilarong Reserve has uncheap parking fees. Parking options are i
) pay through the nose, ii) drop boat and park on the opposite side of Wakehurst Parkway, iii) park at the end of Wimbledon Avenue and paddle over.
to:
On Sunday 3 February, over 20 LCRKers turned up for a combo workshop consisting of K1 assisted and self recovery - and a K1 tryout. Over a dozen boats were available including 10 from the LCRK fleet and a few more boats from willing Members. Pretty much everyone had a go in nearly everything and varying 'favourites' emerged for different people.

(MORE DETAILED REPORT TO FOLLOW
)
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!!Deep Water Self Recovery Workshop and K1 try-ot
to:
!!Deep Water Assisted/Self Recovery Workshop and K1 try-oot
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Parking is a bit pricey at this location - you can park for free at the end of Wimbledon Road Narrabeen, launch there and paddle over if you prefer.
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Bilarong Reserve has uncheap parking fees. Parking options are i) pay through the nose, ii) drop boat and park on the opposite side of Wakehurst Parkway, iii) park at the end of Wimbledon Avenue and paddle over.
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%lfloat width=650px%Attach:2017deep.jpg
Above: Benign conditions at 2017 training day
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* %newwin%[[http://lcrk.org.au/pmwiki/pmwiki.php?n=Main.2017News#DWtraining|Report/Photos from 2017 Deep Water training]]
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!!Deep Water Self Recovery Workshop

We will be running another workshop at Narrabeen soon. All boat models welcome. Must wear life jackets
.
to:
!!Deep Water Self Recovery Workshop and K1 try-ot

We will be running another workshop at Bilarong Reserve Narrabeen on Sunday 3 February from 8am. All boat models welcome. Must wear life jackets. This is FREE for LCRK Members.

In addition - we will be taking about 6 of the LCRK K1's down of varying tippyness. You'll be able to try these out in placid conditions with a sandy beach and stand-uppable water depth. A GREAT opportunity to see just how you go in that boat that you thought was too tippy to try off the LCRK pontoon.

Parking is a bit pricey at this location - you can park for free at the end of Wimbledon Road Narrabeen, launch there and paddle over if you prefer
.
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#deep
to:
[[#deep]]
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*Wednesday 21st November
*Wednesday 28th November
to:
*Wednesday nn
*Wednesday nn
#deep
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We will be running another workshop at Narrabeen in late November or December, so watch this space. All boat models welcome. Must wear life jackets.
to:
We will be running another workshop at Narrabeen soon. All boat models welcome. Must wear life jackets.
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*CANCELLED Wednesday 24th October (due to low numbers)
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*Wednesday 24th October (including last minute tips for HCC longevity)
to:
*CANCELLED Wednesday 24th October (due to low numbers)
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*'''MUST RSVP''' by the Tuesday before: tonyhystek@icloud.com
*Cancellation: Email tonyhystek@icloud.com by Tuesday OR SMS on Wednesday: Tony 0409229994
to:
*'''MUST RSVP''' by the Tuesday before: tonyhystek[AT]icloud.com
*Cancellation: Email tonyhystek[AT]icloud.com by Tuesday OR SMS on Wednesday: Tony 0409229994
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We will be running another workshop at Narrabeen in late Noverber or December, so watch this space. All boat models welcome. Must wear life jackets.
to:
We will be running another workshop at Narrabeen in late November or December, so watch this space. All boat models welcome. Must wear life jackets.
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* Speed: 10kph
to:
* Speed: 10kph (ie 65mins or less over 12km course)
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Current sessions:
to:
'''Current Training Dates:'''
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*Cancellation: Email by Tuesday OR SMS on Wednesday: Tony 0409229994
to:
*Cancellation: Email tonyhystek@icloud.com by Tuesday OR SMS on Wednesday: Tony 0409229994
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Cancellation: Email by Tuesday OR SMS on Wednesday: Tony 0409229994
to:
*Cancellation: Email by Tuesday OR SMS on Wednesday: Tony 0409229994
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Time: 5.20pm ready to get on the water. Theory then paddle. No latecomers.
Date: Check here for dates, and check again on the day of training. They may be cancelled at short notice if the coach can’t make it.
Place: Assembly area at top of stairs to pontoon
MUST RSVP by the Tuesday before: tonyhystek@icloud.com
to:
*Time: 5.20pm ready to get on the water. Theory then paddle. No latecomers.
*Date: Check here for dates, and check again on the day of training. They may be cancelled at short notice if the coach can’t make it.
*Place: Assembly area at top of stairs to pontoon
*'''MUST RSVP''' by the Tuesday before: tonyhystek@icloud.com
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Wednesday 24th October (including last minute tips for HCC longevity)
Wednesday 21st November
Wednesday 28th November

Deep Water Self Recovery Workshop

We will be running another workshop at Narrabeen in December, so watch this space. All boat models welcome. Must wear life jackets.
to:
*Wednesday 24th October (including last minute tips for HCC longevity)
*Wednesday 21st November
*Wednesday 28th November

!!Deep Water Self Recovery Workshop

We will be running another workshop at Narrabeen in late Noverber or December, so watch this space. All boat models welcome. Must wear life jackets.
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!!Wednesday Evening Club Coaching

On selected Wednesday afternoons before the time trial, Tony Hystek, LCRK Club Coach, will be conducting training sessions aimed at new and current members wishing to improve their kayaking skills.

We will endeavour to conduct a half hour session on the third and fourth or fifth Wednesday of each month as follows:

Time: 5.20pm ready to get on the water. Theory then paddle. No latecomers.
Date: Check here for dates, and check again on the day of training. They may be cancelled at short notice if the coach can’t make it.
Place: Assembly area at top of stairs to pontoon
MUST RSVP by the Tuesday before: tonyhystek@icloud.com
Cancellation: Email by Tuesday OR SMS on Wednesday: Tony 0409229994

Current sessions:

Wednesday 24th October (including last minute tips for HCC longevity)
Wednesday 21st November
Wednesday 28th November

Deep Water Self Recovery Workshop

We will be running another workshop at Narrabeen in December, so watch this space. All boat models welcome. Must wear life jackets.
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In addition to the Wednesday night paddle there are several informal training sessions open to members. Please contact the members below about joining in, or email committee@lcrk.org.au to check times and attendance.
to:
In addition to the Wednesday night paddle there are several informal training sessions open to members. Please contact the members below about joining in, or email committee [AT] lcrk.org.au to check times and attendance.
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* Contact: tonyhystek[AT]icloud.com
to:
* Contact: tonyhystek [AT] icloud.com
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* Contact: tonyhystek@icloud.com
to:
* Contact: tonyhystek[AT]icloud.com
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!!!DAWN PARADE
* Day/s: Tuesday
and some Friday's
* Time/s: 6:15 am on the water at the pontoon
* Distance: 12k
* Duration: 75 minutes
* Level: intermediate
* Speed: 10kph
* Training activity
: technique improvement and interval training
* Members
: Wade Rowston, Don Johnstone, Duncan Johnstone, Adrian Clayton. Tim Binns
Additional info: We are pretty regular, but lapse some days, Best to contact committee@lcrk.org.au to confirm
training and discuss before coming to the river. Showers are available at the club post training.


!!!TONY'S GROUP
*Time and Location: LCRK Club Pontoon. Friday mornings, 5.55am for a run then 6am at latest on the water
*Duration: 75 minutes
*Regular Participants: Tony Hystek, Naomi Johnson, Bruce Gynther, Wade Rowston, Duncan Johnston, Alanna Ewin, Tim Binns
*Training Style: Members only coaching for K1 paddlers or those aspiring to a K1
*Speed: 10kph
*Showers available at the club after training
*Contact: tonyhystek@gmail.com
to:
!!'TRAINING WHEELS' Morning Squad
* Time
and Location: LCRK Club Pontoon. Tuesday and Friday mornings, 5.55am for a warm-up run then 6.00am at on the water.
* Lights and lifejackets required for pre-dawn sessions.
* Duration
: 75 minutes
* Usual squad size
: Around 6x paddlers
* Training Style: Members only coaching for K1 paddlers or those aspiring to a K1.
* Speed: 10kph
* Showers available at the club after
training
* Opportunity for aspiring coaches
to gain coaching hours.
* Contact: tonyhystek@icloud
.com
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* Members: Wade Rowston, Don Johnstone, Duncan Johnstone, Adrian Clayton
to:
* Members: Wade Rowston, Don Johnstone, Duncan Johnstone, Adrian Clayton. Tim Binns
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*Regular Participants: Tony Hystek, Naomi Johnson, Bruce Gynther, Wade Rowston, Duncan Johnston, Alanna Ewin, Tim Binns,
to:
*Regular Participants: Tony Hystek, Naomi Johnson, Bruce Gynther, Wade Rowston, Duncan Johnston, Alanna Ewin, Tim Binns
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* Day/s: Tuesday and Friday
to:
* Day/s: Tuesday and some Friday's
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* Members: Wade Rowston, Don Johnstone, Duncan Johnstone,
to:
* Members: Wade Rowston, Don Johnstone, Duncan Johnstone, Adrian Clayton
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*Time and Location: Friday mornings, 6:00am latest on the water at The Pontoon
to:
*Time and Location: LCRK Club Pontoon. Friday mornings, 5.55am for a run then 6am at latest on the water
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*Regular Participants: Tony Hystek, Naomi Johnson, Bruce Gynther, Wade Rowston, Duncan Johnston, Alanna Ewin, Adrian Clayton, Tim Binns,
to:
*Regular Participants: Tony Hystek, Naomi Johnson, Bruce Gynther, Wade Rowston, Duncan Johnston, Alanna Ewin, Tim Binns,
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*Speed: 10kph
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*Contact person:tony.hystek(at)gmail.com or text 0409229994
to:
*Contact: tonyhystek@gmail.com
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In addition to the Wednesday night paddle there are several informal training sessions open to members. Please contact the members below about joining in, or simply turn up.
to:
In addition to the Wednesday night paddle there are several informal training sessions open to members. Please contact the members below about joining in, or email committee@lcrk.org.au to check times and attendance.
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* Day/s: Tuesday and Friday.
* Time/s: 6:30 am on the water at Wirong (River Rd) or 6:15 am launch at the pontoon to paddle up to meet others at Wirong 6:30
to:
* Day/s: Tuesday and Friday
* Time/s: 6:15 am on the water at the pontoon
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* Members: Derek Simmonds, Wade Rowston, Jon Harris

Additional
info: We are pretty regular, but lapse some days, Best to contact Derek to confirm training and discuss before coming to the river. If you start at the Club shed/pontoon then showers are available post training.
to:
* Members: Wade Rowston, Don Johnstone, Duncan Johnstone,
Additional
info: We are pretty regular, but lapse some days, Best to contact committee@lcrk.org.au to confirm training and discuss before coming to the river. Showers are available at the club post training.
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Additional info: We are pretty regular, but lapse some days, Best to contact Derek to confirm training and discuss before coming to the river
to:
Additional info: We are pretty regular, but lapse some days, Best to contact Derek to confirm training and discuss before coming to the river. If you start at the Club shed/pontoon then showers are available post training.
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*Showers available at the club after training
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*Contact person:tony.hystek(at)gmail.com or text 0429697510 or phone 98697510
to:
*Contact person:tony.hystek(at)gmail.com or text 0409229994
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*Time and Location: Tuesday and Friday mornings, 6:00am latest on the water at Figtree Bridge (bottom turn)
to:
*Time and Location: Friday mornings, 6:00am latest on the water at The Pontoon
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*Regular Participants: Tony Hystek, Angie, Ruby
*Training Style: Coaching for members on request
to:
*Regular Participants: Tony Hystek, Naomi Johnson, Bruce Gynther, Wade Rowston, Duncan Johnston, Alanna Ewin, Adrian Clayton, Tim Binns,
*Training Style: Members only coaching for K1 paddlers or those aspiring to a K1
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*Day/s: Tuesday and Friday.

*
Time/s: 6:30 am on the water at Wirong (River Rd) or 6:15 am launch at the pontoon to paddle up to meet others at Wirong 6:30

*
Distance: 12k

*
Duration: 75 minutes

*
Level: intermediate

*
Speed: 10kph

*
Training activity: technique improvement and interval training

*
Members: Derek Simmonds, Wade Rowston, Jon Harris

*Contact person:tony.hystek(at)gmail.com or text 0429697510 or phone 98697510
to:
* Day/s: Tuesday and Friday.
* Time/s: 6:30 am on the water at Wirong (River Rd) or 6:15 am launch at the pontoon to paddle up to meet others at Wirong 6:30
* Distance: 12k
* Duration: 75 minutes
* Level: intermediate
* Speed: 10kph
* Training activity: technique improvement and interval training
* Members: Derek Simmonds, Wade Rowston, Jon Harris
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*Contact person:tony.hystek(at)gmail.com or text 0429697510 or phone 98697510
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*Location and launch site: Lane Cove River, launch Wirong or the pontoon.
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!!!DEREK'S GROUP

*Time and Location: Tuesday and Friday mornings, 6:30am on the water at [[https://goo.gl/maps/62GSE|Wirrong]] ramp (halfway between pontoon and top turn)
*Regular Participants: Derek Simmonds, Wade Rowston, Jon Harris
*Training Style: Varied
*Enquiries: Derek Simmonds,
dwsimmonds(at)gmail.com
to:
!!!DAWN PARADE

*Location and launch site: Lane Cove River, launch Wirong or the pontoon.

*Day/s: Tuesday and Friday
.

*Time
/s: 6:30 am on the water at Wirong (River Rd) or 6:15 am launch at the pontoon to paddle up to meet others at Wirong 6:30

*Distance: 12k

*Duration: 75 minutes

*Level: intermediate

*Speed: 10kph

*Training activity: technique improvement and interval training

*Members: Derek Simmonds, Wade Rowston, Jon Harris

*Contact person:
tony.hystek(at)gmail.com or text 0429697510 or phone 98697510

Additional info: We are pretty regular, but lapse some days, Best to contact Derek to confirm training and discuss before coming to the river
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*Enquiries: tony.hystek(at)gmail.com
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*Time and Location: Tuesday and Friday mornings, 6:30am on the water at [[https://goo.gl/maps/62GSE|Wirrong]]
to:
*Time and Location: Tuesday and Friday mornings, 6:30am on the water at [[https://goo.gl/maps/62GSE|Wirrong]] ramp (halfway between pontoon and top turn)
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*Enquiries: tony.hystek@gmail.com
to:
*Enquiries: tony.hystek(at)gmail.com
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*Enquiries: tony.hystek@gmail.com
to:
*Enquiries: tony.hystek@gmail.com
May 14, 2014, at 12:40 PM by AlannaEwin -
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*Time and Location: Tuesday and Friday mornings, 6:00am on the water at Figtree Bridge (bottom turn)
to:
*Time and Location: Tuesday and Friday mornings, 6:00am latest on the water at Figtree Bridge (bottom turn)
*Duration: 75 minutes
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*Training Style: Coaching for members
to:
*Training Style: Coaching for members on request
May 14, 2014, at 08:35 AM by AlannaEwin -
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*Enquiries: Derek Simmonds, dwsimmonds(at)gmail.com
to:
*Enquiries: Derek Simmonds, dwsimmonds(at)gmail.com

!!!TONY'S GROUP

*Time and Location: Tuesday and Friday mornings, 6:00am on the water at Figtree Bridge (bottom turn)
*Regular Participants: Tony Hystek, Angie, Ruby
*Training Style: Coaching for members
*Enquiries: tony.hystek@gmail.com
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*Enquiries: Derek Simmonds dwsimmonds(at)gmail.com
to:
*Enquiries: Derek Simmonds, dwsimmonds(at)gmail.com
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*Enquiries: Derek Simmonds dwsimmonds(at)gmail.co
to:
*Enquiries: Derek Simmonds dwsimmonds(at)gmail.com
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*Enquiries: Derek Simmonds:dwsimmonds(A%54)gmail%2Ec%6Fm'>dwsimmonds(AT)gmail.co&#109
to:
*Enquiries: Derek Simmonds dwsimmonds(at)gmail.co
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*Enquiries: Derek Simmonds dwsimmondsAATTgmail
to:
*Enquiries: Derek Simmonds:dwsimmonds(A%54)gmail%2Ec%6Fm'>dwsimmonds(AT)gmail.co&#109
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*Enquiries: Derek Simmonds dwsimmonds ATTTT g mail.com
to:
*Enquiries: Derek Simmonds dwsimmondsAATTgmail
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*Enquiries: Derek Simmonds dwsimmonds AT gmail.com
to:
*Enquiries: Derek Simmonds dwsimmonds ATTTT g mail.com
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(:notitle:)
!REGULAR GROUP TRAINING

In addition to the Wednesday night paddle there are several informal training sessions open to members. Please contact the members below about joining in, or simply turn up.

!!!DEREK'S GROUP

*Time and Location: Tuesday and Friday mornings, 6:30am on the water at [[https://goo.gl/maps/62GSE|Wirrong]]
*Regular Participants: Derek Simmonds, Wade Rowston, Jon Harris
*Training Style: Varied
*Enquiries: Derek Simmonds dwsimmonds AT gmail.com