{"id":6425,"date":"2022-07-10T20:12:21","date_gmt":"2022-07-10T19:12:21","guid":{"rendered":"https:\/\/www.performanceseakayak.co.uk\/Archive\/?p=6425"},"modified":"2022-07-10T20:13:37","modified_gmt":"2022-07-10T19:13:37","slug":"killer-8s","status":"publish","type":"post","link":"https:\/\/www.performanceseakayak.co.uk\/Archive\/killer-8s\/","title":{"rendered":"Killer 8s"},"content":{"rendered":"

It looks like a bunch of squiggles on the GPS track, but it is actually 4 runs of the Killer 8s session.<\/p>\n

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Flow from bottom left to top right. North shore Anglesey – South shore Bangor<\/figcaption><\/figure>\n

The original Killer Islands sess is a simple one, start on either Bangor shore or Anglesey shore, round the island (Gored Goch – GG) and return to the start point – paddle hard throughout. It means 2 ferry glides, 1 climb and maybe a downstream leg too – holding it all together at max pace on moving water – 1\/2 a boat length tolerance on the ferries max. It’s fairly shortish at sub 6 min, but work it hard and it hurts.<\/p>\n

Killer 8s takes things a little further, and a little longer ~ 6:30.
\nThis time each effort involves a figure of 8 lap around GG and Cribbin Rock reef – switching direction on each lap.<\/p>\n

This gives a different order and direction to the climbs and downstream legs each run, forcing new lines on each lap.<\/p>\n

There are a couple of short, just ‘up the drop’ climbs at the top of the reef – only a few seconds long, or the minute or more upstream sprint – eddy hopping your way up the channel between the reef and the island.
\nThe climbs are not monster ones, but ‘feasibles’ – they don’t spoil the flow of the training but are demanding.<\/p>\n

The change of direction each lap also changes the strategy and pacing – one lap starts with a falling ferry to the bottom of the island, the next with a square ferry that leads straight into a tough, fast-paced climb up the channel. Some runs end with a climb, others with a downstream leg. Go hard and hang in, or pace a little and save a bit for the end? The same old question…
\nIt’s all about thinking while you work hard, changing the lines, holding it together and keeping focus – as you cross eddies, make climbs and straight-line the ferry glides.<\/p>\n

Thinking about training, to get a little more from it than just a sweaty paddle.<\/p>\n

John Willacy<\/p>\n

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 <\/p>\n","protected":false},"excerpt":{"rendered":"

It looks like a bunch of squiggles on the GPS track, but it is actually 4 runs of the Killer 8s session. The original Killer Islands sess is a simple one, start on either Bangor shore or Anglesey shore, round the island (Gored Goch – GG) and return to the start point – paddle hard … <\/p>\n

Continue reading “Killer 8s”<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":6427,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[119],"tags":[68,63,117,37,73,39,35,62,80,67,40,36,65],"class_list":["post-6425","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training","tag-anglesey","tag-john-willacy","tag-menai-strait","tag-menai-straits","tag-performance","tag-performance-sea-kayak","tag-rockpool","tag-rockpool-kayaks","tag-rockpool-taran","tag-sea-kayak","tag-swellies","tag-taran","tag-taran-16"],"_links":{"self":[{"href":"https:\/\/www.performanceseakayak.co.uk\/Archive\/wp-json\/wp\/v2\/posts\/6425","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.performanceseakayak.co.uk\/Archive\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.performanceseakayak.co.uk\/Archive\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.performanceseakayak.co.uk\/Archive\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.performanceseakayak.co.uk\/Archive\/wp-json\/wp\/v2\/comments?post=6425"}],"version-history":[{"count":5,"href":"https:\/\/www.performanceseakayak.co.uk\/Archive\/wp-json\/wp\/v2\/posts\/6425\/revisions"}],"predecessor-version":[{"id":6434,"href":"https:\/\/www.performanceseakayak.co.uk\/Archive\/wp-json\/wp\/v2\/posts\/6425\/revisions\/6434"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.performanceseakayak.co.uk\/Archive\/wp-json\/wp\/v2\/media\/6427"}],"wp:attachment":[{"href":"https:\/\/www.performanceseakayak.co.uk\/Archive\/wp-json\/wp\/v2\/media?parent=6425"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.performanceseakayak.co.uk\/Archive\/wp-json\/wp\/v2\/categories?post=6425"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.performanceseakayak.co.uk\/Archive\/wp-json\/wp\/v2\/tags?post=6425"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}