Regular Group Training

Main.RegularGroupTraining History

Hide minor edits - Show changes to output

March 05, 2024, at 09:01 PM by WadeRowston -
Changed lines 34-35 from:
[[<<]]
[[#2x2Relay]]
to:
March 05, 2024, at 09:00 PM by WadeRowston -
Changed lines 34-35 from:
to:
[[<<]]
[[#2x2Relay]]
March 05, 2024, at 08:48 PM by WadeRowston -
Changed line 34 from:
[[#2x2Relay]]
to:
March 05, 2024, at 08:47 PM by WadeRowston -
March 05, 2024, at 08:45 PM by WadeRowston -
March 05, 2024, at 08:40 PM by WadeRowston -
Changed line 34 from:
[[2x2Relay]]
to:
[[#2x2Relay]]
March 05, 2024, at 08:38 PM by WadeRowston -
Changed line 34 from:
[[2x32Relay]]
to:
[[2x2Relay]]
March 05, 2024, at 08:37 PM by WadeRowston -
Added line 34:
[[2x32Relay]]
Changed lines 58-59 from:
%lfloat width=450px%Attach:2x2RelayChangeOver1.jpg
''Above: Team paddlers change over each lap (Photo: Wade Rowston)''
to:
%lfloat width=650px%Attach:2x2CarolineandPauline.jpg
''Above: Trying to catch the paddler ahead is the main aim (Photo: Wade Rowston)''
Added lines 56-58:
''Above: Team paddlers change over each lap (Photo: Wade Rowston)''

%lfloat width=450px%Attach:2x2RelayChangeOver1.jpg
Added line 45:
Changed line 54 from:
%lfloat width=650px%Attach:20192x2RelayChangeOver1.jpg
to:
%lfloat width=650px%Attach:2x2RelayChangeOver1.jpg
Changed lines 54-55 from:
to:
%lfloat width=650px%Attach:20192x2RelayChangeOver1.jpg
''Above: Team paddlers change over each lap (Photo: Wade Rowston)''
Added lines 34-55:
!!2x2 Relay - Join in the fun!

This is a fun handicapped team event that is held on a Sunday once each month. Starting at around 7:45am (depending on your handicap) and finishing within 2 hours it does not take up too much of your Sunday. It is followed by a post race gathering and debrief and usually morning tea for those that can stay. Enter as a team of 2 boats (any boat combo) or enter as a single and we will try to match with someone.

It starts and finishes at the pontoon, with changeovers at the pontoon as well from a standing start. Each team of 2 boats, alternate between 2000m sprint efforts from the pontoon to the 6km marker and return. The relay is completed when each team has completed 8 laps i.e. 2x 4x 2000m (16 000m of sprint total).

It is a great social event too. All standard of paddlers are welcome as handicaps are applied based on speed. Family teams are encouraged as it is a great way to introduce kids to racing for fun.

Sprint paddling 2km as fast as you can is a great workout. And each team boat does that 4 times. This is a very valuable exercise when leading wash ride packs and to practise managing physical and mental exhaustion. It is a mental exercise just as much as a physical one as 2000m (estimated 9-13 minutes) is a long distance when paddling at 80 - 100% effort.

Watch the club website for the next up and coming 2x2 relay. It will always be on a Sunday once each month but which Sunday in month will vary to fit around other paddling events.
Fundamentals:-

* Enter by emailing lcrkers@gmail.com by Fri before the race
* Handicaps will be emailed to you the night before
* Your team must start on the allocated time
* Keep to the right of any oncoming paddler
* Anti-clockwise turn around the 6km marker
* Standing start at changeover

Deleted lines 83-104:

!!2x2 Relay - Join in the fun!

This is a fun handicapped team event that is held on a Sunday once each month. Starting at around 7:45am (depending on your handicap) and finishing within 2 hours it does not take up too much of your Sunday. It is followed by a post race gathering and debrief and usually morning tea for those that can stay. Enter as a team of 2 boats (any boat combo) or enter as a single and we will try to match with someone.

It starts and finishes at the pontoon, with changeovers at the pontoon as well from a standing start. Each team of 2 boats, alternate between 2000m sprint efforts from the pontoon to the 6km marker and return. The relay is completed when each team has completed 8 laps i.e. 2x 4x 2000m (16 000m of sprint total).

It is a great social event too. All standard of paddlers are welcome as handicaps are applied based on speed. Family teams are encouraged as it is a great way to introduce kids to racing for fun.

Sprint paddling 2km as fast as you can is a great workout. And each team boat does that 4 times. This is a very valuable exercise when leading wash ride packs and to practise managing physical and mental exhaustion. It is a mental exercise just as much as a physical one as 2000m (estimated 9-13 minutes) is a long distance when paddling at 80 - 100% effort.

Watch the club website for the next up and coming 2x2 relay. It will always be on a Sunday once each month but which Sunday in month will vary to fit around other paddling events.
Fundamentals:-

* Enter by emailing lcrkers@gmail.com by Fri before the race
* Handicaps will be emailed to you the night before
* Your team must start on the allocated time
* Keep to the right of any oncoming paddler
* Anti-clockwise turn around the 6km marker
* Standing start at changeover
Changed lines 76-77 from:
Enter by emailing lcrkers@gmail.com by Fri before the race
to:
* Enter by emailing lcrkers@gmail.com by Fri before the race
Changed lines 77-81 from:
Handicaps will be emailed to you the night before
Your team must start on the allocated time
Keep to the right of any oncoming paddler
Anti-clockwise turn around the 6km marker
Standing start at changeover
to:

*
Handicaps will be emailed to you the night before
* Your team must start on the allocated time
* Keep to the right of any oncoming paddler
* Anti-clockwise turn around the 6km marker
* Standing start at changeover
Changed lines 63-85 from:
to:
!!2x2 Relay - Join in the fun!

This is a fun handicapped team event that is held on a Sunday once each month. Starting at around 7:45am (depending on your handicap) and finishing within 2 hours it does not take up too much of your Sunday. It is followed by a post race gathering and debrief and usually morning tea for those that can stay. Enter as a team of 2 boats (any boat combo) or enter as a single and we will try to match with someone.

It starts and finishes at the pontoon, with changeovers at the pontoon as well from a standing start. Each team of 2 boats, alternate between 2000m sprint efforts from the pontoon to the 6km marker and return. The relay is completed when each team has completed 8 laps i.e. 2x 4x 2000m (16 000m of sprint total).

It is a great social event too. All standard of paddlers are welcome as handicaps are applied based on speed. Family teams are encouraged as it is a great way to introduce kids to racing for fun.

Sprint paddling 2km as fast as you can is a great workout. And each team boat does that 4 times. This is a very valuable exercise when leading wash ride packs and to practise managing physical and mental exhaustion. It is a mental exercise just as much as a physical one as 2000m (estimated 9-13 minutes) is a long distance when paddling at 80 - 100% effort.

Watch the club website for the next up and coming 2x2 relay. It will always be on a Sunday once each month but which Sunday in month will vary to fit around other paddling events.
Fundamentals:-

• Enter by emailing lcrkers@gmail.com by Fri before the race
• Handicaps will be emailed to you the night before
• Your team must start on the allocated time
• Keep to the right of any oncoming paddler
• Anti-clockwise turn around the 6km marker
• Standing start at changeover


Changed line 87 from:
!!Deep Water Assisted/Self Recovery Workshop and K1 try-oot
to:
!!Deep Water Assisted/Self Recovery Workshop and K1 try-ou2xt
Changed lines 70-71 from:
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.
to:
------------------------------------
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.
Added lines 67-68:

'''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. '''
Deleted lines 72-73:

(MORE DETAILED REPORT TO FOLLOW)
Deleted lines 50-52:

%lfloat width=650px%Attach:2019Squad_Water.jpg
''Above: Morning sun and an enthusiastic bunch of paddlers! (Photo: WR)''
Added lines 33-65:

[[#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!
Added lines 41-42:

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!
Added lines 39-40:

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'.
Changed lines 38-42 from:
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
)
Changed line 35 from:
!!Deep Water Self Recovery Workshop and K1 try-ot
to:
!!Deep Water Assisted/Self Recovery Workshop and K1 try-oot
Changed line 42 from:
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.
to:
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.
Added lines 44-45:
%lfloat width=650px%Attach:2017deep.jpg
Above: Benign conditions at 2017 training day
Added line 36:
* %newwin%[[http://lcrk.org.au/pmwiki/pmwiki.php?n=Main.2017News#DWtraining|Report/Photos from 2017 Deep Water training]]
Changed lines 35-37 from:
!!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
.
Changed lines 33-34 from:
#deep
to:
[[#deep]]
Changed lines 31-33 from:
*Wednesday 21st November
*Wednesday 28th November
to:
*Wednesday nn
*Wednesday nn
#deep
Changed line 36 from:
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.
Deleted line 30:
*CANCELLED Wednesday 24th October (due to low numbers)
Changed line 31 from:
*Wednesday 24th October (including last minute tips for HCC longevity)
to:
*CANCELLED Wednesday 24th October (due to low numbers)
Changed lines 26-28 from:
*'''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
Changed line 37 from:
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.
Changed line 12 from:
* Speed: 10kph
to:
* Speed: 10kph (ie 65mins or less over 12km course)
Changed line 29 from:
Current sessions:
to:
'''Current Training Dates:'''
Changed line 27 from:
*Cancellation: Email by Tuesday OR SMS on Wednesday: Tony 0409229994
to:
*Cancellation: Email tonyhystek@icloud.com by Tuesday OR SMS on Wednesday: Tony 0409229994
Changed line 27 from:
Cancellation: Email by Tuesday OR SMS on Wednesday: Tony 0409229994
to:
*Cancellation: Email by Tuesday OR SMS on Wednesday: Tony 0409229994
Changed lines 23-26 from:
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
Changed lines 31-37 from:
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.
Added lines 16-38:

!!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.
Changed lines 4-5 from:
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.
Changed line 15 from:
* Contact: tonyhystek[AT]icloud.com
to:
* Contact: tonyhystek [AT] icloud.com
Changed line 15 from:
* Contact: tonyhystek@icloud.com
to:
* Contact: tonyhystek[AT]icloud.com
Changed lines 6-25 from:
!!!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
Changed line 14 from:
* Members: Wade Rowston, Don Johnstone, Duncan Johnstone, Adrian Clayton
to:
* Members: Wade Rowston, Don Johnstone, Duncan Johnstone, Adrian Clayton. Tim Binns
Changed line 21 from:
*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
Changed line 7 from:
* Day/s: Tuesday and Friday
to:
* Day/s: Tuesday and some Friday's
Changed line 14 from:
* Members: Wade Rowston, Don Johnstone, Duncan Johnstone,
to:
* Members: Wade Rowston, Don Johnstone, Duncan Johnstone, Adrian Clayton
Changed line 19 from:
*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
Changed line 21 from:
*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,
Added line 23:
*Speed: 10kph
Changed line 25 from:
*Contact person:&#116;&#111;&#110;&#121;&#46;&#104;&#121;&#115;&#116;&#101;&#107;&#40;&#97;&#116;&#41;&#103;&#109;&#97;&#105;&#108;&#46;&#99;&#111;&#109; or text 0409229994
to:
*Contact: tonyhystek@gmail.com
Changed lines 4-5 from:
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.
Changed lines 7-8 from:
* 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
Changed lines 14-16 from:
* 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.
Changed lines 16-18 from:
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.
Added line 24:
*Showers available at the club after training
Changed line 24 from:
*Contact person:&#116;&#111;&#110;&#121;&#46;&#104;&#121;&#115;&#116;&#101;&#107;&#40;&#97;&#116;&#41;&#103;&#109;&#97;&#105;&#108;&#46;&#99;&#111;&#109; or text 0429697510 or phone 98697510
to:
*Contact person:&#116;&#111;&#110;&#121;&#46;&#104;&#121;&#115;&#116;&#101;&#107;&#40;&#97;&#116;&#41;&#103;&#109;&#97;&#105;&#108;&#46;&#99;&#111;&#109; or text 0409229994
Changed line 20 from:
*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
Changed lines 22-23 from:
*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
Changed lines 7-25 from:
*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:&#116;&#111;&#110;&#121;&#46;&#104;&#121;&#115;&#116;&#101;&#107;&#40;&#97;&#116;&#41;&#103;&#109;&#97;&#105;&#108;&#46;&#99;&#111;&#109; 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
Deleted line 19:
Added line 24:
*Contact person:&#116;&#111;&#110;&#121;&#46;&#104;&#121;&#115;&#116;&#101;&#107;&#40;&#97;&#116;&#41;&#103;&#109;&#97;&#105;&#108;&#46;&#99;&#111;&#109; or text 0429697510 or phone 98697510
Deleted lines 7-8:
*Location and launch site: Lane Cove River, launch Wirong or the pontoon.
Changed lines 6-12 from:
!!!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,
&#100;&#119;&#115;&#105;&#109;&#109;&#111;&#110;&#100;&#115;&#40;&#97;&#116;&#41;&#103;&#109;&#97;&#105;&#108;&#46;&#99;&#111;&#109;
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:
&#116;&#111;&#110;&#121;&#46;&#104;&#121;&#115;&#116;&#101;&#107;&#40;&#97;&#116;&#41;&#103;&#109;&#97;&#105;&#108;&#46;&#99;&#111;&#109; 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
Deleted line 36:
*Enquiries: &#116;&#111;&#110;&#121;&#46;&#104;&#121;&#115;&#116;&#101;&#107;&#40;&#97;&#116;&#41;&#103;&#109;&#97;&#105;&#108;&#46;&#99;&#111;&#109;
Changed line 8 from:
*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)
Changed line 19 from:
*Enquiries: &#116;&#111;&#110;&#121;&#46;&#104;&#121;&#115;&#116;&#101;&#107;&#64;&#103;&#109;&#97;&#105;&#108;&#46;&#99;&#111;&#109;
to:
*Enquiries: &#116;&#111;&#110;&#121;&#46;&#104;&#121;&#115;&#116;&#101;&#107;&#40;&#97;&#116;&#41;&#103;&#109;&#97;&#105;&#108;&#46;&#99;&#111;&#109;
Changed line 19 from:
*Enquiries: tony.hystek@gmail.com
to:
*Enquiries: &#116;&#111;&#110;&#121;&#46;&#104;&#121;&#115;&#116;&#101;&#107;&#64;&#103;&#109;&#97;&#105;&#108;&#46;&#99;&#111;&#109;
May 14, 2014, at 12:40 PM by AlannaEwin -
Changed lines 15-16 from:
*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
Changed line 18 from:
*Training Style: Coaching for members
to:
*Training Style: Coaching for members on request
May 14, 2014, at 08:35 AM by AlannaEwin -
Changed lines 11-18 from:
*Enquiries: Derek Simmonds, &#100;&#119;&#115;&#105;&#109;&#109;&#111;&#110;&#100;&#115;&#40;&#97;&#116;&#41;&#103;&#109;&#97;&#105;&#108;&#46;&#99;&#111;&#109;
to:
*Enquiries: Derek Simmonds, &#100;&#119;&#115;&#105;&#109;&#109;&#111;&#110;&#100;&#115;&#40;&#97;&#116;&#41;&#103;&#109;&#97;&#105;&#108;&#46;&#99;&#111;&#109;

!!!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
Changed line 11 from:
*Enquiries: Derek Simmonds &#100;&#119;&#115;&#105;&#109;&#109;&#111;&#110;&#100;&#115;&#40;&#97;&#116;&#41;&#103;&#109;&#97;&#105;&#108;&#46;&#99;&#111;&#109;
to:
*Enquiries: Derek Simmonds, &#100;&#119;&#115;&#105;&#109;&#109;&#111;&#110;&#100;&#115;&#40;&#97;&#116;&#41;&#103;&#109;&#97;&#105;&#108;&#46;&#99;&#111;&#109;
Changed line 11 from:
*Enquiries: Derek Simmonds &#100;&#119;&#115;&#105;&#109;&#109;&#111;&#110;&#100;&#115;&#40;&#97;&#116;&#41;&#103;&#109;&#97;&#105;&#108;&#46;&#99;&#111;
to:
*Enquiries: Derek Simmonds &#100;&#119;&#115;&#105;&#109;&#109;&#111;&#110;&#100;&#115;&#40;&#97;&#116;&#41;&#103;&#109;&#97;&#105;&#108;&#46;&#99;&#111;&#109;
Changed line 11 from:
*Enquiries: Derek Simmonds&#58;&#100;&#119;&#115;im&#109;onds(A%5&#52;)g&#109;&#97;&#105;&#108;&#37;2E&#99;%6F&#109;'>dws&#105;mm&#111;nds&#40;AT)gm&#97;il&#46;co&#109
to:
*Enquiries: Derek Simmonds &#100;&#119;&#115;&#105;&#109;&#109;&#111;&#110;&#100;&#115;&#40;&#97;&#116;&#41;&#103;&#109;&#97;&#105;&#108;&#46;&#99;&#111;
Changed line 11 from:
*Enquiries: Derek Simmonds dwsimmondsAATTgmail
to:
*Enquiries: Derek Simmonds&#58;&#100;&#119;&#115;im&#109;onds(A%5&#52;)g&#109;&#97;&#105;&#108;&#37;2E&#99;%6F&#109;'>dws&#105;mm&#111;nds&#40;AT)gm&#97;il&#46;co&#109
Changed line 11 from:
*Enquiries: Derek Simmonds dwsimmonds ATTTT g mail.com
to:
*Enquiries: Derek Simmonds dwsimmondsAATTgmail
Changed line 11 from:
*Enquiries: Derek Simmonds dwsimmonds AT gmail.com
to:
*Enquiries: Derek Simmonds dwsimmonds ATTTT g mail.com
Added lines 1-11:
(: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