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Training Log Archive: tRicky

In the 7 days ending Jan 22, 2012:

activity # timemileskm+m
  Mountain bike4 7:54:53 69.95(8.8/h) 112.57(14.2/h) 1689
  Road bike7 6:54:08 127.36(18.5/h) 204.96(29.7/h) 171
  Hiking1 2:19:04 10.65(13:04) 17.13(8:07) 739
  Core stability1 33:00
  Orienteering (urban)1 29:34 4.18(7:04) 6.73(4:24) 8620 /20c100%
  Total14 18:10:39 212.13 341.39 268520 /20c100%
averages - sleep:7.3

» now

Sunday Jan 22, 2012 #

10 AM

Hiking 2:19:04 [3] 17.13 km (8:07 / km) +739m 6:41 / km
slept:8.1 shoes: Salomon XT Wings black/lime

Rogayne trayninging. Well it was kind of rogaine training in that I was wearing a floppy hat and I'd brought my Salomons out of XPD rehab, still mud encrusted from their last trip out and covered in spiderwebs. However, there were a few anomolies:
1) It was daytime
2) I stuck to the tracks, except for a short bit near the end where I bush bashed out to a rock
3) I was wearing a floppy hat
4) I had a GPS

Based on that last point alone I'm going to have to disqualify myself from the walk. Started a bit later than anticipated because the GPS had nearly but not quite flattened itself overnight even though it was off so I had to charge it first.

Took a spill on a downhill run when taking a corner that I hadn't noticed was a little muddy and my feet slipped out from under me so I ended up with mud up my right leg and covering both hands, not what I'd expected in the middle of summer. The creeks were all flowing nicely too so the last stretch was a trek up one side of Whistlepipe Gully and down the other just to pad it out to two hours.

Realised early on that Mundy Regional Park would have made for ideal training for the Alexandra long MTBO event over in New Zealand. Most of the tracks are unrideable and there is very little tree cover on the side of the hill, which is more than there was at Alexandra.
4 PM

Mountain bike 2:19:51 intensity: (1:52:51 @1) + (27:00 @2) 27.08 km (11.6 kph) +79m
shoes: Giant Anthem

Checking control locations for Metro High Wycombe. Found out just how useless those removable speed bumps are today as I was crossing a road, a 4WD came hammering through from the right whilst I was waiting for a car on the left so I mistakenly assumed the 4WD would slow down and so crossed but if anything it took the bump at greater speed then realised about 10m from hitting me that there was a cyclist in front of it so hit the skids for about 2m before deciding that it would win in a battle of 4WD v bike so floored it again. Being in the wrong gear I just cleared the road in time.

Saturday Jan 21, 2012 #

10 AM

Mountain bike 3:08:03 [2] 53.79 km (17.2 kph) +1032m
slept:8.75 shoes: Giant Anthem

Seems Boltboi and I had a similar plan for today without actually discussing it with each other, except he started at a sensible time whereas by the time I started it was already ridiculously hot. Stopped off at Kalamunda Cycles to finally purchase a spare tube with a presta valve rather than carrying around the schrader valve spare all the time which I can't actually use in my bike.

From there took some random trails out towards Pickering Brook although kept ending up on the Kalamunda heritage trail. With all the single track out the back of Kalamunda it's possible this could be made into the Sprint Map of Awesome, except for the fact they're all wedged in between a bunch of bitumen roads. Oh well, one way sprint maybe?

Eventually found my way to Pickering Brook after a couple of wrong turns then rode over to WNM where I managed okay for the first half then put the foot down on the fourth hairpin then clipped my right handlebar on a tree just before the fifth and dislodged myself onto the ground. Thankfully not moving fast meant I didn't skin my left knee for the umpteenth time though I'm about due to do it again because it's just finished healing from last time, then I had a rubbish ride over the rest of it but somehow managed to knock 13s off the last ride even though lying on the ground for a bit cost me heaps of time.

From there the original plan was to ride over to Kalamunda Circuit and do a lap of that but I'd lost all motivation and energy by now so I crawled over to MW Rd mostly via the Munda Biddi after I balked at riding over Mt Gungin then home via some back streets and not streets.
5 PM

Orienteering (urban) race (Arena Joondalup) 29:34 [4] ** 6.73 km (4:24 / km) +86m 4:08 / km
spiked:20/20c shoes: Teva X-1 Control

Legs felt awful in the afternoon so I wisely decided not to ride out to Joondalup.

Started off on the east side of the bunch 'cause I was absolutely, positively heading for the underpass to start the course, then decided to head the other way instead so had to run down a cast of thousands - well a few people anyway (Ken Brownlie was turning around in circles trying to figure out which way to head out) - but got to the first control first anyway. From there headed north and didn't see another person for the next ten controls, by which point I'd found an errant #33, then spotted Boltboi heading out to the far reaches of the map as I was heading in.

Got a bit confused after collecting my 12th control as I'd already skipped three and quickly counted my way through the last eight to find I was going to be dropping another four, whereas I was meant to only drop five altogether. Oh well, #33 must have been extra. After crossing through the underpass I found #10 for the second time, although a different #10 to the one I previously collected, thus realising there were 27 all up rather than 25 so 6 & 21 through the yucky bushy embankment to finish though I probably could have collected 16 & 17 in the middle and still won.

Good map by Glennnn (& Jufffffffy).
6 PM

Mountain bike 15:53 [2] 5.03 km (19.0 kph) +80m
shoes: Giant Anthem

Tried to utilise a bit of map memory for control collecting but really only succeeded on the run home when I put the map in the bag and by then I had to take evasive action through the kiddies leaving the athletics carnival on the western oval.

Friday Jan 20, 2012 #

7 AM

Road bike (commute) 45:38 [3] 27.18 km (35.7 kph)
slept:6.9 shoes: Giant TCR

Yeah, take that, home-to-work cycling record.

Holy crap, this is a faster speed than yesterday's group ride.

Much easier when I don't get slowed down between home and Kewdale Rd, not even at Hale/Tonkin intersection where I'm always waiting, so probably the first time I've ever made it to Kewdale Rd in under 10 minutes. Average was at 39.5kph by the time I got off the highway.
6 PM

Road bike (commute) 1:04:07 [1] 27.88 km (26.1 kph)
shoes: Giant TCR

I tried riding home at 15kph but found it was not physically possible. It was hot though so that might have sped me up a bit. I saw a bouncing bunny beneath bushes by the bayside.

Thursday Jan 19, 2012 #

6 AM

Road bike (group ride) 1:18:45 [4] 45.64 km (34.8 kph) +171m
slept:6.0 shoes: Giant TCR

I debated whether or not to do the ride this morning during my 'rest' week but the alarm went off and I hadn't fallen back asleep within five minutes so I got up. 15 in the group today. I figured I wasn't going to get stronger by sitting back in the group so I actually led the rollout today then hung back until we got past the third set of lights along the railway before jumping to the front. Sat there for a bit before the Star International twins and red shirt and I formed a four person roll through and took it through to Port Beach, where Glen Parker 1 took the sprint, which no-one ever contests.

Smashed the hills then sat in front many a time along the south side of the river and at one stage we had a roll through happening that involved the ENTIRE GROUP, even token chick - miraculous!

Mt Henry sprint was a bit of a non-event because we got stuck behind a car that was stuck behind a cyclist doing about 30kph and when the car finally decided it was safe to pass, it immediately got stuck behind another cyclist. It eventually got past and took off in a hurry before the right hand bend so we upped the pace but before long had caught the car again dawdling along at about 40kph. It gapped us slightly just before the bridge so Glen Parker 1 and I raced about 100m for the sprint before catching the car crawling over a speed bump so not much effort expended.

Cruisy through to Canning Bridge but realised that with Mr Parker leading at about 35kph that we'd lost the rest of the group so when he turned off, it was just English guy and I all the way to the Narrows, where the group finally reformed with me.

Led through for a bit of Mounts Bay Rd before the group took over but went for the sprint with Glen Parker 2, got him but CCE got me. Good times. Tried to smash back along Stirling Hwy on my own but managed to get slowed or stopped at every single set of lights, which kind of sucked.
1 PM

Core stability (core strength) 33:00 [2]
shoes: Fletch's Tevas

Thought I'd add 'tired everything else' to the already tired legs.

Wednesday Jan 18, 2012 #

7 AM

Road bike (commute) 51:35 intensity: (31:35 @2) + (20:00 @3) 27.3 km (31.8 kph)
slept:7.4 shoes: Giant TCR

I failed to learn my lesson this morning when I went outside and found that the blue padding mat that I use to pack my bike for airline travel had blown away. This is the second time this has happened now. Silly me.

Unfortunately my bike woes did not end there. I used the evil easterly to blow myself in to work but upon exiting Tonkin Hwy I heard the familiar tic-tic-tic-tic of something stuck in my tyre so I stopped to investigate and found a nice thorn protruding from the front one. With my hand pump safely stowed away in a hire van in New Zealand it wasn't looking promising but I pulled the thorn out and was rewarded with the quick hiss of escaping air. With no other option I decided to jam it back in, failing anything else, and was surprised that this stopped the flow of air, so I continued the ride in with no further issues, though I'll no doubt have to fix it before I leave tonight. At some point the head of the thorn broke off so I'll have to find the rest of it too before changing the tube.
7 PM

Road bike (commute) 55:49 [2] 24.11 km (25.9 kph)
shoes: Giant TCR

There were a lot of things I was 'gunna' do today. I was gunna do my core strength work but my lunchtime ended up being a walk up to the bike shop to get a new pump. I was gunna go visit my sister in hospital after work but the 7pm finish followed by changing a flat tyre took care of that plan also. I was gunna ride home quick time but my legs were too knackered. It seems the later I ride home, the less inclined they are to feel like putting in effort.

The good news was when I got home, I found my blue mats that I thought had blown away with the wind overnight. Turns out they'd just been hiding behind mum's car and she found them for me.

Tuesday Jan 17, 2012 #

6 AM

Mountain bike 2:11:06 [2] 26.67 km (12.2 kph) +498m
slept:4.9 shoes: Giant Anthem

11 o'clock at night probably wasn't the best time to be putting the MTB back together but after deciding to get up at stupid o'clock to go mountain biking, I figured going to bed at stupid o'clock would cancel out the other one and I'd feel all refreshed.

Met up with Jen & Juffy at the place where the camels congregate to go for a ride on the Kalamunda Circuit. Unfortunately none of us really knew where the new circuit goes so after we lost the signs at Mundaring Weir Rd we just sort of followed some green arrows around. Turns out we were probably on the right track but then once we got to the top of the rocky track we came all the way down again and couldn't be bothered riding back up so after Jen bowled over the Yeti brigade with her terrifying riding, we headed back up the old trail to the top of Gungin, via a few detours, then came back down what I assume was Muffin Tops but completely failed to find the really nice track that Boltboi and I rode on a couple of weeks ago. Perhaps if I trawled through my log I might find it...

Got to work and told my boss I was late due to an emergency mountain bike ride with a friend who was only in town for a day. I neglected to mention the part about Jen also being in New Zealand for the MTBO carnival I'd just been to but he doesn't need to know that :-)
6 PM


Had to put my cycling gear back on for the drive home, which seemed kind of pointless, so I almost decided to use the rowing machine in our gym for the first time in ages but then recalled my wrists were still sore so abandoned the idea. The receptionist was having a go on the exercise bike though but in the time it took me to get changed she'd pretty much self destructed and looked like she was about to fall off the bike.

Monday Jan 16, 2012 #

8 AM

Road bike (commute) 56:40 [2] 27.23 km (28.8 kph)
slept:9.0 shoes: Giant TCR

Felt I had to ride in today after being cooped up in a van for most of last week so when some goon called at 5:30 in the morning and woke me up - hung up before I got to the phone - I eventually got back to sleep only to sleep right through my alarm. Left home really late but rode in anyway. Legs felt tired so took it easy all the way.
8 PM

Road bike (commute) 1:01:34 [2] 25.62 km (25.0 kph)
shoes: Giant TCR

I'd forgotten until almost at work this morning that I'd booked a long overdue massage tonight so didn't bring my bike lock but I stowed my bike in the waiting room of the massage place. Afterwards I SCRed it all the way home on protesting legs to promote blood flow and increase the amount of time it took to get home.

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