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Training Log Archive: tRicky

In the 7 days ending Feb 27, 2011:

activity # timemileskm+m
  Mapping3 4:25:00
  Paddling2 3:46:49 20.09(11:17) 32.33(7:01)
  Orienteering (MTB)1 1:48:00 16.31(9.1/h) 26.25(14.6/h)
  Core stability3 1:30:40
  Orienteering (urban)1 36:10 5.32(6:48) 8.56(4:14) 116 /16c100%
  Road bike1 32:12 8.06(15.0/h) 12.97(24.2/h)
  Running1 12:00
  Total11 12:50:51 49.78 80.11 116 /16c100%
averages - sleep:7.9

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MoTuWeThFrSaSu

Sunday Feb 27, 2011 #

8 AM

Orienteering (MTB) 1:48:00 intensity: (45:00 @2) + (1:03:00 @3) 26.25 km (14.6 kph)
slept:7.5 shoes: Giant Anthem 26"

I was worried about sleeping through my alarm this morning as I so often do when I have the fan on full ball so I stuck it right next to my head then slept through it anyway. Eventually woke up five minutes after the time I was meant to be leaving so had a quick transition from sleep to awake, skipping cereals in the process but discovered a half eaten pizza in the fridge so ate more of that on the way down to Langford Park. This pizza's turning into a real life saver.

Met up with the Boltbois plus shanel about ten minutes late, then we had a training session consisting of riding last year's middle distance champs course at a tempo pace, although I went slower than that to test the hammies and to get back into MTBing after my layoff. Passed both Andre and Shane at #2, both looking slightly lost. Andre was actually riding in the wrong direction.

Made probably two big errors for the ride, one where I mistook a cliff for a track and the other from 11-12, same error as last year although worse this time because I ended up approaching it from the other direction. Took almost all different route choices today over last year's race just to see if they were any better but can't really remember back that far.

Time today was roughly 63 minutes, five minutes slower than my winning time last year but surprisingly still good enough for top three. Dalto was about two minutes ahead of that.

After that we paired up and took opposing routes around a course planned by Ian, where one person rode one way and the other person the other way. Andre and I teamed up then he took all the shorter legs just so he could beat me at something but he got lost on the way to #4 then got upset and went back to the car so I rode on alone. ound a new track courtesy of Andre that'll make a nice new route choice so will mark that in.

Caught up with Boltbon and Shane at the last 'control' then rode on down the steps (someone else couldn't manage it :P ) then to the finish. Thanks to FMF for setting the courses today. Need a bit more training before the trials in just over a month. Bugger.
3 PM

Paddling 2:07:44 [3] 18.48 km (6:55 / km)
shoes: Fenn XT

It was too hot to do anything this afternoon so I went for a paddle. Firstly though I built up my energy reserves by eating more of the seemingly bottomless pizza then headed over to Riverton Bridge, which is near Curtin. Would have liked to do an ocean paddle but time was limited and I had a spot of field checking left to do.

Paddled up to and past Mt Henry into a slight head wind then zigzagged the river going over the boat wakes for a bit of fun. On the way back one bogan boatie had two wakeboarders hanging off the back and lost one just in front and to the left of me but the other hung on so I wondered what their plan was. Turns out that avoiding paddlers was optional and the idiot did a big loop out behind me then crossed right in front of my ski about two metres away. Whilst I waited for the wake to completely swamp me I noticed the boat still turning and by this stage the rope attached to the second wakeboarder was over the front of my ski. The wakeboarder realised he was in a bit of danger so abandoned ship and a second later his wakeboard whacked into the bow of my ski. The dude apologised but I don't know what for because there were no less than four people on the boat and any one of them should have had some sense in avoiding me. After giving all parties angry glares I paddled off. Idiots.

Fun bit of downwind back to Riverton Bridge, couple of swims along the way to cool off.
5 PM

Mapping 40:00 [1]
shoes: Keen Sandals

Spot of field checking.

I got picked up by security today but unfortunately although I printed out some forms that Simmo sent me on Friday I couldn't find the silly things so I had to explain my way around orienteering to the guy.

Saturday Feb 26, 2011 #

10 AM

Road bike 32:12 [1] 12.97 km (24.2 kph)
slept:7.75 shoes: Giant OCR 0

With my sister's river cruise today I had to find some way to get my car to Guildford so I could make it to MetrO in time this afternoon so I drove over there and had a leisurely ride home. My poor bike hadn't been ridden in so long the chain had fallen off.

I was almost tempted to just stay at the winery because the Pink Bus had just rocked up and unloaded about 30 women of various shapes and sizes, all wearing white. Probably more interested in wine tasting than hooking up with random cyclists though.

Very hot with a weak easterly all the way home.
5 PM

Orienteering (urban) race (Heirisson Island) 36:10 [5] ** 8.56 km (4:14 / km) +1m 4:13 / km
spiked:16/16c shoes: Salomon XA Pro black

Final MetrO event of the series and I had to go for glory with the seven wins so despite Simmo's trick of having a split start/finish location to try and confuse everyone I took off sprinting out of the start to be the first one under the Causeway and onto the island. Hurrah! After that I got a bit tired so settled in for 4:30s to keep just ahead of Sten even though I somehow managed to avoid straight lining the controls, particularly on the island.

Decided to drop the two pairs at either end of the map just for variety and because I figured I'd get lost trying to navigate around those silly lakes in the NE and I think there was a wedding there too and I'd have been tempted to run right through it to see if I could get in any photos.

Thankfully I lost Sten somewhere (he decided to go for the wedding photos) so I won the day even though I almost self destructed out there and had about a 1.2km leg from #11 to #3, which wasn't all that much fun.

The GPS is telling lies too. I distinctly remember it saying after the run that I did 36:27 although it now says 36:10. Stupid thing. It picked up someone else's heart rate too at 217.

After the event I drowned in my own sweat because for some reason it was really hot today, then I went home and racked my brains over what I was going to eat because I really couldn't be bothered cooking anything but eventually I opened the fridge as a last resort and immediately recalled that I'd brought home an ENTIRE PIZZA from last night's AGM so ate a bit of that. Mmm, pizza.

Friday Feb 25, 2011 #

5 PM

Running warm up/down 12:00 [2]
slept:7.25 shoes: Salomon XA Pro black

I joined the warm up and the cool down for Toomey's Friday group but wasn't actually warming up or cooling down for anything in particular as I didn't do the running session in between.

Core stability (core strength) 40:40 [3]
shoes: Salomon XA Pro black

Core strength session at McGillivray Oval in between a warm up and cool down jog. I had Tooms altering a couple of my exercises to get the most out of my glutes and whatever the other muscle was he mentioned. Good on him!

Thursday Feb 24, 2011 #

5 PM

Mapping 2:00:00 [1]
slept:7.25 shoes: Keen Sandals

Fieldchecking Curtin and finalising controls. One person actually asked me what I was doing today, probably because I was snooping around some private areas. Stalking the residential accommodation at night-time probably wasn't a good look.

Wednesday Feb 23, 2011 #

5 PM

Paddling 1:39:05 [2] 13.85 km (7:09 / km)
slept:7.25 shoes: Fenn XT

Struggled at the start of this session for about 20 minutes before I settled into a rhythm. Went upwind to start then came back with the wind, eventually having to negotiate around the yachts in the dark. For some reason I thought the river was shorter and that I'd gotten somewhere near Pt Walter but turns out I only got as far as Alfred Cove. Need to paddle out that way more often.

Tuesday Feb 22, 2011 #

8 PM

Core stability (core strength) 35:00 [2]
slept:6.5

Stupid late night plotting courses for Curtin meant I didn't get the sleep I really needed after the weekend.

Didn't want to skip another core strength session so left the staff dinner early to get home and do it.

Spent this session strengthening up the hamstring ready for the next rogaine.

Monday Feb 21, 2011 #

8 AM

Core stability (physio) 15:00 [1]
slept:11.5

Bit of bike warmup, nordics, hamstring bridge and scooter.
6 PM

Mapping 1:45:00 [1]
shoes: Salomon XA Pro black

Trundled around Curtin looking at random spots where I'd randomly placed controls, only to find that about 80% of them were unsuitable because of nothing to tie them to. Unfortunately both residential areas abounded with students so there's no chance of using stands. Did some minor updates also.

Some of this map is going to be really fun and technical, other bits not so fun. Thanks to Juffy for drawing it.

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