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Training Log Archive: tRicky

In the 7 days ending Jan 29, 2012:

activity # timemileskm+m
  Mountain bike7 8:18:05 124.01(14.9/h) 199.58(24.0/h) 896
  Paddling2 2:39:18 14.68(10:51) 23.63(6:45)
  Road bike2 2:13:55 35.41(15.9/h) 56.98(25.5/h)
  Hiking1 2:00:20 9.82(12:16) 15.8(7:37) 560
  Core stability3 1:04:30
  Running1 22:45 3.49(6:31) 5.61(4:03) 4
  Total14 16:38:53 187.4 301.6 1460
averages - sleep:6.9 weight:73.4kg

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Sunday Jan 29, 2012 #

9 AM

Hiking 2:00:20 [3] 15.8 km (7:37 / km) +560m 6:28 / km
slept:7.9 shoes: Salomon XA Pro 3D black/pewter

Today was not at all rogaine training; it was instead wearing in a new pair of Salomons. Actually it was rogaine training. Anyone would think I might be trying to do well at the rogaine next week with my yet to be determined partner. It's obviously not Tooms because he lives too far from anywhere and anyway he doesn't like rogaines, so he keeps telling everyone although keeps doing them. Since I had a new pair of shoes to wear in, I decided I might as well wear in a new pair of socks to go with it.

Went the opposite way to last week. Straight up the side of the hill but then turned south from there rather than north. Ended up at the top and bottom of the hill three times during the trek, made it to Lesmurdie falls, which were actually falling, then continued on and eventually ended up on Welshpool Rd, which I had not intended doing. Smashed it down Welshpool Rd then bush bashed through someone's backyard to get back to a track I'd spotted across a gully, then down to the powerline trail and back home.

Shoes felt good, didn't wear into my feet like last week's pair did. Nice and cushiony.

{edit} I have Garmin success!
4 PM

Mountain bike (Kalamunda Circuit) 1:28:33 [2] 23.92 km (16.2 kph) +424m
shoes: Giant Anthem

I started the afternoon by attempting to fix the sprinkler pipe in the backyard, which seems to be missing an end. It looks at one stage as though it was hooked up to another pipe network but I have no idea where that is. After three trips to the hardware store the damned end kept blowing apart so I gave up and solved the problem by turning off the automatic timer for station 5. It's not like it needs the water anyway, with the neightbour's sprinklers throwing enough into our backyard.

From there I went to make a milkshake but I took my eye of the blender for a few seconds midway through the blending process and that too blew itself apart. After cleaning up the cupboard I decided not to bother fixing the roadie tyre in case that too blew apart so I went mountain biking instead.

Clockwise lap of the Kalamunda Circuit to guage how long it'd take. In future this'll be my 'technical riding' training loop so I'll start recording splits to see if I'm getting any better. Not overly fast today, although very good conditions for it, nice and mild.

1 New carpark (Mundaring Weir Rd) to Paulls Valley Rd (Camel Farm)
2 Camel Farm to Asher Rd
3 Asher Rd to bottom of Camakazi, just before joining the Minda Buddi
4 As above to the end of the single trail, just before the fun downhill and annoying uphill
5 As above to Mundaring Weir Rd (The Dell)
6 The Dell, along the Kal Circuit back to Mindi Bidda, past Rocky Balboa to Mercury St 2nd crossing and down that back to Munday Bidna
7 Mandate Budweiser to Rocky Balboa then to top of RB
8 XXXX/Muffin Tops/Bidmon Mudna touring route
9 Off the touring route then back to Mundaring Weir Rd (new carpark)

Saturday Jan 28, 2012 #

11 AM

Paddling 1:24:42 intensity: (41:00 @2) + (41:42 @3) + (2:00 @5) 12.71 km (6:40 / km)
slept:9.3 shoes: Fenn XT

With NO METRO at Hillarys today my plan for an ocean paddle was blown out of the water but with the cricket on I went and parked at Banks Reserve instead. I had about an hour and a half to kill before the 2pm gate line up so paddled all the way to the Narrows and back. I forgot to take the water out of the back of the car so stopped off at the beach once I got to the Narrows, drank all the water in the tap, went for a swim then paddled back.

I'd set the VP pace to 9kph and was holding at 9.1kph at the turnaround but had a slight breeze against me on the way back. After passing the Windan Bridge I checked and saw I was 23m behind so upped the pace back to Banks to just scrape in 2secs ahead of Mr VP.

After lining up for an hour at the gate to get undercover seats then watch the Scorchers go down to the Suxers I went and bought a Baskin Robbins ice cream cake for $10 to celebrate, well, nothing. Mmm, ice cream.

Friday Jan 27, 2012 #

7 AM

Mountain bike (commute) 1:03:40 [1] 27.18 km (25.6 kph) +47m
slept:8.0 shoes: Giant Anthem

Pretty cruisy ride in today. We had no power at home last night so didn't get a chance to swap the wheels over from the OCR to the TCR to see if they matched.
1 PM

Core stability (core strength) 30:30 [2]
shoes: Fletch's Tevas

Wow, humid! First time probably ever I've had to have a wash down after the session due to a drenching. I don't believe AP's 25% humidity rating at all.
5 PM

Mountain bike (commute) 9:33 [1] 3.75 km (23.6 kph) +16m
shoes: Giant Anthem

Ride over to McGillivray Oval for a run.

Running warm up/down 7:26 [2] 1.51 km (4:55 / km) +1m 4:54 / km
shoes: Teva X-1 Control

I started off with a lap of the 400m track to see how accurate the GPS was and it was bang on 400m so I'd say it's pretty good. Lap of the upper oval after that. The lower oval was in use by some punks doing team training so I had planned to run the proper track but they cleared out whilst I was doing core strength activities so I shifted camp.

Core stability 10:00 [2]
shoes: Teva X-1 Control

Warm up activities.

Running (3km TT) 10:20 [5] 3.01 km (3:26 / km) +1m 3:26 / km
shoes: Teva X-1 Control

3km TT day today because with all the run specific training I've been not doing lately I figured I was good to break the time. Also no Metro tomorrow means I can kill my running legs and not worry about repercussions over the next couple of days.

Didn't go out as hard this time but turned out the first 500m was only 5 seconds slower than last time and I was able to hold a steady pace the whole way because of it. At 1km the time was level so I'd made it up easily, although I didn't know it at the time. Felt good all the way around so felt like I was holding the pace but as usual I was dropping time per 500m until the last when I still felt good so went a bit harder. Still 7 seconds off the first split but 5 seconds faster than the previous one. Knocked 27 seconds off the previous run. Not quite good enough to go the sub-9 minutes by the end of March but a good improvement I think. Maybe if I trained for the next one I might eventually get to sub-10 minutes.

Silly GPS is working but will not upload still. Tried uninstalling the ANT Agent but it still seems to be there without actually recognising itself.

Running warm up/down 4:59 [2] 1.1 km (4:33 / km) +2m 4:30 / km
shoes: Teva X-1 Control

Warm down around the lower oval.

Mountain bike 1:15:09 intensity: (41:45 @1) + (33:24 @3) 31.41 km (25.1 kph) +129m
shoes: Giant Anthem

Another humid day. When I got to Tonkin Hwy I figured I was riding too slow, at an average of 23.9kph so I upped the pace to get it up to 25kph. Worked a treat. Got rained on a bit but only very light.

Thursday Jan 26, 2012 #

11 AM

Paddling 1:14:36 [3] 10.92 km (6:50 / km)
slept:2.0 weight:73.4kg shoes: Fenn XT

I loaned the Garmin to BB overnight to try and download some data but he ended up breaking it. Thankfully after I left his house I gave it some calming words and it started working again. Since then it's picked up a whole heap of irrelevant data though and lost the last session so I don't know what to do with it.

Went for my traditional Aus Day paddle today, a little bit later than planned due to a late night last night. Put in at Riverton Bridge and paddled up to Mt Henry Bridge and return. Saw four dolphins on the way out, went over the top of one as it dived under the ski. At the turnaround I decided it was hot enough so dumped myself in the river. Nice and refreshing though a little warm.

First paddle since XPD. Wrists didn't seem too affected by it.

Went for a proper paddle (sans ski) in a proper pool a bit later.

Wednesday Jan 25, 2012 #

7 AM

Mountain bike (commute) 54:54 [2] 27.21 km (29.7 kph) +46m
slept:7.4 shoes: Giant Anthem

Another exciting ride in.
1 PM

Core stability (core strength) 24:00 [2]
shoes: Fletch's Tevas

Legs were still sore yesterday from the weekend's activities so I postponed the session to today. The "Friday" routine seems to be getting shorter and shorter, but this wasn't such a bad thing because today's lunchtime conditions outside gave rise to a SMA score of 75+ so I'd have had to shorten it anyway. I forgot to provide myself with water midway through though but managed to survive the heat.
6 PM

Mountain bike (commute) 55:52 [2] 23.98 km (25.8 kph) +85m
shoes: Giant Anthem

I was going to go run my monthly 3km TT today to see if I've improved on the back of no training but since I won't be running on the weekend now so don't need to preserve my legs and have Things To Do tonight I've deferred until Friday.

An excerpt from tRicky's day (since my ride home lacked anything interesting)

Tax meeting 10:30am
Group Financial Controller walks in, sets up Blackberry right in front of him. Midway through meeting stops to check the screen for a bit. Looks up. to meeting attendees: Sorry, what was that last bit? I missed it.
tRicky: groans
Tax Manager answers mobile: I'm in a meeting; I'll call you back.
tRicky: Hangs head in despair
At end of meeting...
GFC: Well Clarke got out on 210; Ponting's made his 200. Australia's doing well.
tRicky (to boss, the Financial Controller, a different person to the GFC): Hey boss, next meeting I'm bringing a portable tv in to alleviate the boredom of having to work.

Later in day...
GFC: Gee it's hot in here. I'm going to go sit in the kitchen for a while where it's cooler.
tRicky: Boss, I'm going to go sit in the kitchen for the next ten minutes because I don't want to do any work.

tRicky (to auditors): You guys are multiplying. On Thursday there was only one of you, then two on Friday. Today you have five! How many will you have tomorrow?
Auditor 1: We're not working tomorrow.
tRicky: You're kidding? You disappoint me.
Auditor 1: It's a holiday.
tRicky: You lazy pricks.
Auditor 2: Are you working tomorrow?
tRicky: Don't be silly.

Finance Manager: Yesterday I left work at 5pm and I must have beaten the traffic because I got home in only 25 minutes.
tRicky: I wish my job was important enough that I could leave at 5pm.

tRicky dramatically, to marketing accountant: It's hot! You probably already know this though from your own observations and also the half dozen people who just told you this same thing.

GFC: Babble, babble, babble, and over the next few days I'll be making pasta sauce from some tomatoes that a guy's delivering tomorrow but it's going to be hot and I really don't want to do it in the heat but we can really only put it off a day otherwise the tomatoes will go off and it's going to be hot but I've put in for the day off on Friday but I'll be working from home if you need me, available on phone and email but I might only work half the day though it'll still be a leave day or time in lieu or something anyway I've go to go now. leaves
tRicky: Boss, I'm putting in for a leave day on Friday but I'll come in to work for a half day anyway in case you need me because that's the kind of guy I am, but I thought I should tell you about it anyway.

Tuesday Jan 24, 2012 #

7 AM

Mountain bike (commute) 54:20 [3] 27.16 km (30.0 kph) +39m
slept:7.0 shoes: Giant Anthem

Mountain bike (commute) 54:20 [2] 27.17 km (30.0 kph)
slept:7.0 shoes: Giant Anthem
6 PM

Mountain bike 1:36:04 [2] 34.96 km (21.8 kph) +110m
shoes: Giant Anthem

Home on the MTB via the river. Got stuck riding further than I anticipated due to the roadworks along Gt Eastern Hwy blocking the whole road but I got to ride down some steps so that was fun. Had to detour through High Wycombe to check on some embankments that I'd drawn on the map last night without any basis in reality.

The damned Garmin has decided to disconnect itself from the Ant Agent and now won't upload anything. Curse it all. Don't know how I'm going to add those pissy tracks I rode through the bush next to the creek now.

Monday Jan 23, 2012 #

7 AM

Road bike (commute) 58:45 [2] 27.27 km (27.9 kph)
slept:6.8 shoes: Giant TCR

A ride, to work! I've not done that for a long time.
7 PM

Road bike (commute) 1:15:10 [1] 29.71 km (23.7 kph)
shoes: Giant TCR

Tonight was just not my night. I (eventually) left work and very quickly realised my front wheel wasn't turning as it should so off I hopped and realised it had lost some air, though not much. Spun it around to find the cause of the problem and found a double gee stuck in the wheel, same as last week. Pulled it out and lost all the air, kept turning the wheel and found another double gee. Pretty ordinary effort, don't know where I'm collecting these from and particularly strange that I had two and the whole day for the tyre to go flat yet it failed to do so.

Thought I'd better check the rear wheel also, even though it had the Indestructible Gatorskin on it. Very annoyed to find a 10mm tear in the sidewall though, vertically rather than horizontally, as if the tyre's just split or else been cut. The silly thing's only five weeks old! With only one spare tube on me I was very dubious as to whether I'd be able to repair it and actually make it home. Changed the front one and went to ride off, only to find it now had an egg in it, so off I hopped again to try and sort it out. Failed miserably, just couldn't get the bead to sit properly, so ended up riding with the egg.

Had to stop off in Bedford to pick up some stuff on the way and it was dark by the time I left there so it was a pretty slow ride home, wondering which would blow up first - the front wheel egg, the rear wheel split or my sense of humour. Turned out the third one won the race, as I was heading up Hale Rd a car in a side street pulled out about two metres in front of me. Fortunately my stupid detector was on and I'd already prepped for a fast brake in the event of motorist failure so I pulled up just half a metre short of the motorist. Don't even know if he or she knew I was there even after almost running me over because the window was up and there was no visible reaction to my tirade of abuse.

Made it home fine from there but the poor TCR is out of action for the rest of the week now. I only have one spare tyre and both will need replacing before I can ride it again. No spare tubes left either.

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