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Training Log Archive: tRicky

In the 7 days ending May 15, 2011:

activity # timemileskm+m
  Road bike8 9:38:02 181.02(18.8/h) 291.33(30.2/h) 591
  Paddling1 1:50:37 9.89(11:11) 15.91(6:57)
  Core stability2 1:04:05
  Running2 53:04 4.14 6.66 318
  Windtrainer1 35:00
  Orienteering (urban)1 18:00 2.49(7:14) 4.0(4:30) 2517 /18c94%
  Total14 14:18:48 197.54 317.91 93417 /18c94%
  [1-5]14 14:15:18
averages - sleep:7.7

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Sunday May 15, 2011 #

Event: Julimar
8 AM

Road bike race (Garden Island CycloSporti) 2:55:51 intensity: (55:51 @3) + (1:00:00 @4) + (1:00:00 @5) 104.92 km (35.8 kph) +196m
slept:9.0 shoes: Giant OCR 0

TTTTTWTT,T Week 2, Part D

Woo - fun, hard work, windy!

Made the mistake of starting way back in the 106km pack, with ten grid starts of about 40 people, I started in grid 10. Silly. My fellow grid riders were so slack I'd lost the lot of them within the first 100m so I just powered along on my own for ages.

Spent most of the race just chasing people. Caught the group in front at the 5 min mark, then the next group at 15 mins. Eventually passed and got swallowed up by a group consisting of mostly CRT riders but I put in a few attacks and got away twice, once on the first lap then again on the second, only to be caught again. The second time I lasted 5km though before being caught. Hard work keeping ahead of a big pack on your own.

Passed Pip at the first turnaround on Garden Island, which I thought was odd because I thought she started behind me but turns out not.

Eventually on the third lap I got into a breakaway with five other guys. We worked really hard with proper roll throughs and everything - something the CRT group wasn't doing - and eventually dropped two of our riders then another just after the turn so there were just three of us for the final 18km absolutely smashing ourselves but we easily held off the CRT group by several minutes. Final few hundred metres was a slog into the wind and one guy dropped the other two of us to try and catch some friends.

I'm happy with my effort - rode on my own a lot, in groups, and led from the front on more than my fair share of turns. Pip did well too, finishing with about a 30kph average so considering she was on her own for pretty much the entire last lap that's a good effort.

One funny moment was when I caught a group of about a dozen people doing proper roll throughs and so I motored up in turn on the right but then getting to the front I just took off again and left them behind. Sorry team!

Incidentally the only aggresive rider I saw was a girl in the CRT group yelling orders "Peel off to the left, not the right!", only to immediately fall back into the middle of the pack. Think I saw her out the front for a very short turn once.

Saturday May 14, 2011 #

10 AM

Paddling 1:50:37 intensity: (1:30:37 @2) + (20:00 @3) 15.91 km (6:57 / km)
slept:8.0 shoes: Fenn XT

Paddle with Pip, first half with the wind, second half a struggle home into it. Hard work back!
2 PM

Orienteering (urban) race (Curtin Sprint Champs) 18:00 [5] **** 4.0 km (4:30 / km) +25m 4:22 / km
spiked:17/18c shoes: Salomon XA Pro black

Tough course with all the flowerbeds and buildings. Brilliant sprint champs event though, very well set.

Caught Henry (1 min) at the 3rd control, Andre (3 mins) about halfway and Boltboi (4 mins) with four to go. Tried to hold off Boltboi and avoid making mistakes at the same time but it's not easy and I kept taking the longer options.

One big ~20 sec error at #8 cost me 2nd place unfortunately but otherwise a good run and happy with my nav. First time I've thumbed the map - figured I'd have to after about the 2nd controls because of the complexity of the area.

Running warm up/down 15:00 [1]
shoes: Salomon XA Pro black

For no apparent reason I got sick on the way home from the sprint champs and thought it might do me in for the ride tomorrow. Sneezing, runny nose and generally feeling like crap - but with some cold tablets, ice cream, TLC and sheer force of will I miraculously got better by the following morning.

Friday May 13, 2011 #

6 AM

Road bike (commute) 46:28 [2] 23.65 km (30.5 kph) +49m
slept:7.0 shoes: Giant OCR 0

Oh man these early morning starts are just a pain. I don't know how I'm ever going to make it to a 5:45am group ride if I can barely get out of bed at that time. I had a breakfast at Paters Subi Oval so a night time ride into work to get changed before heading over there. [fragment - consider revising]
5 PM

Road bike (commute) 1:10:27 [2] 28.68 km (24.4 kph) +96m
shoes: Giant OCR 0

Ride home with Pip to pick up my car, boat, miscellaneous gear, dinner, etc.

Thursday May 12, 2011 #

6 AM

Road bike intervals (commute) 52:53 intensity: (29:53 @2) + (15:00 @3) + (8:00 @5) 26.43 km (30.0 kph) +149m
slept:6.5 shoes: Giant OCR 0

TTTTTWTT,T Week 2, Part C

1 x 5km interval, same stretch between Canning and Narrows bridges. The unfortunate thing was, rather than cruising to Canning this week I instead picked up a greyhound at South Street so sat in the low-to-mid 30s all the way from there to Canning to prevent the overtake so my legs were already tired by the time I got there, taking into consideration also all the training over the previous couple of days. I hit the lap button just under the bridge and took off, hitting 45kph for a grand total of about three seconds early on before my legs packed it in. Greyhound held on.

Over the 5km I got progressively slower until right at the end when I was down to about 36kph, with the greyhound still attached. The 2km 'rest' immediately afterwards allowed him to overtake, but at least he thanked me. Up Mount St and Kings Park Road into work. Turns out the 2km will just about get me to the Kings Park entrance so next session I could be doing the 2nd 5km stretch in Kings Park, though the rest up Mount St is a killer.
6 PM

Road bike (commute) 57:28 intensity: (27:28 @2) + (30:00 @3) 25.94 km (27.1 kph) +101m
shoes: Giant OCR 0

My back wheel with the windtrainer axle in it decided to fall out on the way home. Thankfully I was stopped when it made its move but I still ended up with a bent axle thanks to riding on it whilst not properly locked into place. It's less than two weeks old :-(

Rode first to a friend's place to watch a recording of Stargate then home at a brisk pace to catch tonight's episode.

Wednesday May 11, 2011 #

6 AM

Windtrainer 35:00 [3]
slept:7.1 shoes: Giant OCR 0

Since I was too tired to get up for yesterday's group ride and too sore to do this session last night, I did it this morning instead :-)

TTTTTWTT,T Week 2, Part B, Version 2

5 min w/u
2 x 10 min pyramids 1st-10th and back, 1st lot in BCR as I forgot Tooms' advice, 2nd in SCR
2 x 2.5 min single leg on each side - both legs as bad as each other: couldn't stop the whirr-whirr-whirr though quads still wrecked at the end
5 min c/d
7 AM

Road bike (commute) 52:39 intensity: (42:39 @2) + (10:00 @3) 27.23 km (31.0 kph)
shoes: Giant OCR 0

Given the breeze, this should have been a fast(er) ride in but for all the silly training over the previous 24 hours wearing out my poor legs. As it was, I had to be content with barely managing to hold off a MTBer at East Perth, although I was up around 40kph so he was fairly moving along.
1 PM

Core stability (core strength) 31:20 [3]
shoes: Fletch's Tevas

Changed the routine today to take into account all the activities I'd learned that are missing from the two that the trainer sent me. Sore glutes, sore quads and sore hip flexors made for a hard workout.

Tuesday May 10, 2011 #

5 PM

Running hills (Reaobold reps) 38:04 intensity: (3:30 @0) + (24:04 @2) + (10:30 @5) 6.66 km (5:43 / km) +318m 4:37 / km
slept:8.25 shoes: Asics Duomax Gel

Hard work. I think my legs were still weak from MTBO on the weekend. I suffered on the 3rd, 5th and 6th reps. The chocolate cake I'd been eating all day may have contributed somewhat.

3 x long and 3 x short reps with a piss-poor recovery period in between each. Easily outpaced Ben on the first few but he took sprint honours on the last when I failed to improve on my time.

2:13 2:18 2:30
1:00 0:59 0:59

Chest hurt at the end from the effort.

Monday May 9, 2011 #

7 AM

Road bike (commute) 59:59 [2] 27.15 km (27.2 kph)
slept:8.0 shoes: Giant OCR 0

Yay I managed to break one hour in today with my ploddishly ploddish plod into work. Legs tired from the weekend.
1 PM

Core stability (core strength) 32:45 [2]
shoes: Fletch's Tevas

Three times in one week? Incredulous!
5 PM

Road bike (commute) 1:02:17 intensity: (48:17 @2) + (14:00 @3) 27.32 km (26.3 kph)
shoes: Giant OCR 0

Well this started off as a plod then turned into a bit of a harder session as I found some bunnies, one of whom turned into a greyhound, then I lost him and plodded home. I had lights today!

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