Stretched for about an hour before I get down to the water, also did one set of twenty sit ups, and rolled around a bit on the pontoon (aikido ukemi forward rolls). I think the stretching did me much good.
I was still a little sore, but was able to perform more or less normally. Was slightly behind Ka Bo and Cho-Kau, but didn't feel like racing ahead to catch up, so I paddled at my own pace. Found the entire trip rather easy and comfortable. I even beat Ka Bo as we crossed the Tolo Channel, because we were paddling with the wind/current behind us.
Fan Goh and Cho Kau both said I rotate too far back ... actually, at first Fan Goh said I wasn't rotating, so I went out of my way to rotate, and duh, they said I overdid it. My head also tend to follow my body when I rotate, which means my boat wiggle around a lot.
Really need to learn to navigate; kept getting blown downwind and off course. Ka Bo and Cho Kau both kept teasing me about that.
I feel fine, I did a reasonable workout but not tired. Also drank quite a bit today, so am only mildly dehydrated. If I feel well after a good night's rest, I might even be able to paddle to TMT tomorrow for windsurfing. (28k return trip.)
Fan Goh said I over trained (both the 60k and the gym work out), so I need to slow down on that and focus on CV training. Am allowed to take a day or two off to rest, then work it up gradually (no more over-training though.)
For full day training, he advised to paddle a very short course in the morning if I've already worked out in the gym; and then do a longer course in the afternoon. No need to work on weights morning and evening; in fact, I shouldn't work on them everyday (I should do them every second day), unless it's really light.
Gonna get dinner, read a book or two, then go to bed.
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