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Training Log Archive: tRicky

In the 7 days ending Jul 22, 2012:

activity # timemileskm+m
  Road bike8 8:25:12 152.75(18.1/h) 245.83(29.2/h)
  Mapping2 4:08:05 9.06(27:23) 14.58(17:01) 54
  Windtrainer1 1:35:00
  Mountain bike1 1:23:12 15.21(11.0/h) 24.48(17.7/h)
  Orienteering (bush)1 47:52 5.81(8:14) 9.35(5:07) 20915 /16c93%
  Orienteering (MTB)1 43:43 5.02(6.9/h) 8.08(11.1/h)
  Running1 36:56 4.88(7:34) 7.86(4:42)
  Orienteering (urban)1 26:55 3.61(7:28) 5.8(4:38) 5537 /40c92%
  Core stability1 15:00 2.46(6:06) 3.96(3:47)
  Total17 18:21:55 198.81 319.95 31852 /56c92%
averages - sleep:7.2

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Sunday Jul 22, 2012 #

9 AM

Orienteering (bush) race (Gunapin Boomer) 47:52 [4] ** 9.35 km (5:07 / km) +209m 4:36 / km
spiked:15/16c slept:7.2 shoes: Salomon XA Pro 3D lime/black

Thought I'd prove to everyone today that I CAN navigate so led them all to the first control, then let Fletch take over for a bit. I think we'd lost Komy, ShotRat and Rachel by this stage so Fletch and I ran it out. Very easy terrain to see where you're going so we didn't make any big blunders and kept together for most of it, until #12 where I went straight over the spur and Fletch went around. Beat him to that one (just) but then tried the same to #13 by going through the bush whereas Fletch took the slightly longer way through the yellow and he took 30+ seconds out of me.

Spent the next three chasing him down at which point we both skipped 16 & 17 but then from 15->18 I spent more time trying to catch him than actually navigating so we both hooked far right of where we wanted to go. Spent 30 seconds sorting it out before we both came to the simulataneous conclusion that the finish was further south than where we currently were so smashed back, but he smashed harder and got me by one second in the finish.

Good, enjoyable terrain. Only a few controls in I'd been wishing for a solo event but no matter. Briefly contemplated doing the H3 afterwards but I had Plans for this afternoon.
12 PM

Mountain bike 1:23:12 [3] 24.48 km (17.7 kph)
shoes: Giant Anthem

Lap of the Kalamunda Circuit. The Dell carpark was overflowing when I went past so wasn't looking forward to parking at the other end but there were a few spots available.

Legs felt tired from the start - can't think why - but looking at the splits I beat most of my fastest times from a few months ago. The trail has changed just before The Dell to follow some single track up the hill (and adds about 500 or so metres) rather than following the awful powerline track so that was a bit longer. Take that split out and this was my fastest ride.

Got stuck behind a few people but most for only a few seconds, other than the last sprint in when I'd just passed one guy and caught his mate, who thought I was his friend, so he failed to let me past even though I pointed out that I was behind him. It was only when he started talking to me that I realised he thought I was someone else! Too late by that stage to take the honours on that split.

This has turned out to be my highest training load week (for the bike) for a while, where I managed to achieve steps 1, 2, 3, 4 and 5 of my six step training programme. Substituted the KC for the hills ride though (which I still haven't managed to do yet) because I thought a bit of technical MTB riding would be more productive for me than yet another strength session. Plus it was more fun than riding up a hill.
3 PM

Mapping 3:09:52 [1] 11.56 km (16:26 / km) +41m 16:09 / km
shoes: Salomon XA Pro 3D lime/black

Had the whole afternoon to kill so headed out to map Hartfield Park. Ended up going a bit further and mapping Reid Oval instead, with all the nasty, nasty bush that surrounds it. Found lots of nice control hanging features over there! It seems though that the bogans who cut down the tree next to the nice knoll from yesterday have also visited Reid Oval because there were a whole bunch of youngish saplings surrounding the oval and now all but one of them has been ripped out.

Not much of interest in the bush although I followed a drainage ditch in the south and found a rock so drew that in. Nice ditch but probably a bit out of the way to hang anything in.

Saturday Jul 21, 2012 #

Event: Aquinas
 
11 AM

Orienteering (MTB) 43:43 [3] 8.08 km (11.1 kph)
slept:9.5 shoes: Giant Anthem

Slept for a while last night, certainly needed it. Got a lot done before eventually getting around to going and doing some map exercises over at what Nearmap calls Forrestfield Park (but which I call the bush block across the road).

Did some of Boltboi's exertion and map memory exercises. Drew up a quick course on one of the Hungary maps I printed from the WOC website. Ten legs with a smash around the tracks in between viewing then drawing a route between each control.

On review I seem to have missed a couple of junctions, some vital, but overall not too bad. I had thought this was a fairly straightforward map but once you're not looking at it, it becomes a bit more complicated. Set a pretty good course for the five minutes I spent on it!
2 PM

Orienteering (urban) race (Aquinas long) 16:57 [4] *** 3.73 km (4:33 / km) +35m 4:21 / km
spiked:20/21c shoes: Salomon XA Pro 3D lime/black

I went out and smashed Fletch on the long course.

Orienteering (urban) race (Aquinas short) 9:58 [4] *** 2.08 km (4:48 / km) +20m 4:35 / km
spiked:17/19c shoes: Salomon XA Pro 3D lime/black

Followed up the long course by smashing Fletch on the short course, even though he was following me and I showed him where all the controls were. Only one (major) error when I almost ran over Ceri and her kids at the top of the steps at #13 so I went the other way to avoid that particular incident, which was the wrong move.
4 PM

Mapping 58:13 [1] 3.03 km (19:14 / km) +13m 18:50 / km
shoes: Salomon XA Pro 3D lime/black

Quick walk before dark to finally finish off 'Forrestfield Park', instead of just mapping the whole area as rough/scattered trees. Also found a small bit in the corner that I hadn't bothered visiting before.

Some bogan cut down the nicely placed tree next to the knoll I'd planned on putting a control on. Now there's nothing to attach it to :-(

Friday Jul 20, 2012 #

6 PM

Road bike intervals 1:32:01 intensity: (28:01 @1) + (14:04 @2) + (49:56 @5) 42.47 km (27.7 kph)
slept:5.3 shoes: Giant TCR

Post-pizza party Kings Park loops, very similar to last week except I did E-H-H x 2, same directional change halfway through also. Did something a little different though and every second hard lap I did the inclines out of the saddle to see if it made a difference. The answer is either:
a) No; or
b) Yes because I was tiring on the second lap so managed to hold form by getting up.
It did also wreck the quads more as well. Clockwise laps are always way longer, more distance perhaps (extra 150m)? Have to go right around the two roundabouts. Hill combo is different too.

14:04 (24.1kph)
10:14 (33.9)
10:14 (33.9)

15:08 (23.5)
11:00 (32.3)
10:50 (32.8)

6 Mount St hill reps to finish, every third one out of the saddle to see if it made a difference (other than destroying the quads):
1:17
1:15
1:11
1:18
1:21
1:15

Thursday Jul 19, 2012 #

6 AM

Road bike (group ride) 1:22:51 [3] 47.3 km (34.3 kph)
slept:6.2 shoes: Giant TCR

Oh yeah, it was cold. By the end of the ride I was wishing I had thermal nicks on I was in no small amount of pain.

Started a minute late, which allowed Mr Late to join our group and bring it up to a massive total of five. The Broad guys (four of them) went through just before we started and we caught them at the lights, with one of them stalling in the middle of the intersection and holding up a car. Surprised the motorist didn't get aggressive and run him over!

Anyway we sat at the front for a bit then the Broad guys went through on Curtin Ave and that pretty much put our group of five in the rear for the rest of the ride, apart from the Preston Pt hill, which I smashed considerably - so smashing in fact that it took both groups quite a while to cath up to me.

I led again once more just before and after Canning Bridge and we sat on 35kph+ all down the freeway, not something we usually do but none of our group wanted to back off from Broad, then they went straight after the Narrows and we turned off for our Mounts Bay Rd dash. I tried to set an insane pace along here but I'm afraid my sustainable cruising pace is only 43kph and the sprint was even worse - I won it whilst blasting along at a rather dismal 40kph - which means Shane should have no trouble winning it next week.

Left the rest of the group here and went to take Shane's Dalkeith loop but turned off Broadway one roundabout early and ended up just riding Princess Rd to Bayview Tce so didn't add much distance. At the Stirling Hwy lights I'd been sitting waiting for aaaages and when the cross lights finally went red, I had a car behind me so launched myself into the intersection only to have the pedestrian crossing lights go green instead, even though the woman who'd pressed the crossing button was long gone - probably got bored with waiting. I was so far into the intersection by that point that I just went through - naughty!
5 PM

Running warm up/down 8:37 [1] 1.49 km (5:47 / km)
shoes: Salomon XA Pro 3D lime/black

Running race (5km TT) 18:08 [5] 4.88 km (3:43 / km)
shoes: Salomon XA Pro 3D lime/black

Went hard, fell just short of my PB by five seconds. Didn't see any of Wil, Fletch or Andre at all not even ahead of me on Durston, since they were all off unrealistic handicaps (Fletch running with Wil).

Km rates
1-3:18
2-3:49
3-3:52
4-4:05
5-3:28

Damn you Durston hill!

Running warm up/down 10:11 [1] 1.49 km (6:50 / km)
shoes: Salomon XA Pro 3D lime/black

Wednesday Jul 18, 2012 #

7 AM

Road bike (commute) 53:05 intensity: (38:05 @2) + (15:00 @3) 27.48 km (31.1 kph)
slept:6.8 shoes: Giant TCR

A decent effort today, which was good given my quads were pretty sore from last night's efforts, but then I had the Midland B train to motivate me along the railway path so managed to push along. Really had to work to keep up with it though and it did beat me to East Perth but I got it into Perth.
5 PM

Core stability (rower) 15:00 [4] 3.96 km (3:47 / km)
shoes: Fletch's Tevas

Got the motivation up to do a rowing session tonight. Started out hard, struggled through the middle then went hard at the end.

Maybe this week I'll get up to all six of my 'six steps to Hungary', although considering I've not yet done the hills ride since I started this theme, that probably won't happen.
6 PM

Road bike (commute) 49:08 [2] 24.0 km (29.3 kph)
shoes: Giant TCR

Great night for a ride. Weather was kind today with a bit of a chilly wind but no rain and some occasional moonshine!. Got to Tonkin Hwy and saw a truck and car. Got to Hale Corner and saw a pod of bogans and on top of a rubbish bin I came across a very shy drunkard. Saw 2 other buses out on my ride coming the other way as I got near the end. Lots of v-e-r-y careful negotiation of an oncoming car that tried to run me over. I love the petrol fumes out here.

A motorist at the Strelitzia lights pointed out that he couldn't see my rear lights. I got upset with him, having almost been run over less than 100m previously so wasn't very kind.

Tuesday Jul 17, 2012 #

7 AM

Road bike (commute) 55:54 [2] 27.49 km (29.5 kph)
slept:7.3 shoes: Giant TCR

Figured it'd be cold this morning so put on all the warm gear. Good choice.

Had some guy on the bi-directional bike path give me the "I'm an idiot" wave as he cycled down the wrong side and forced me to do the same.
6 PM

Road bike (commute) 52:34 [2] 24.0 km (27.4 kph)
shoes: Giant TCR

Ride home. I had two vehicles beep their horns as they were passing me for some reason - a truck on Tonkin Hwy and a car on Hale Rd. Yes you goons, I realise you are there.

Also can't have been as scary as I was out on GE Hwy the other week because I hit the no bike lane part of Tonkin just before Horrie Miller Dve and had a 4WD hoon past without so much as scraping the dividing line. With no other traffic within 100m he couldn't even bother to edge over to give me room!
8 PM

Windtrainer (build) 1:35:00 intensity: (20:00 @1) + (10:00 @2) + (18:45 @3) + (15:00 @4) + (31:15 @5)
shoes: Giant TCR

With just three weeks to go until I leave for WOC, this was the last of the 'build' sessions. Same as last week but a bit longer. Also loosened the resistance by about 1/6 of a turn but cranked it up a notch so probably slightly harder overall and I whacked on a hardcore CD for timing, which turned out to be banging along at 176bpm so got me going at 88rpm. This worked out well because last week I fell from 90 to about 83 through the session (hard to count and ride at the same time) so without having to think, I could easily hold 88 the whole way.

Second shorter session was a new CD and only 172bpm but I was more tirederer so the slight drop to 86rpm was a good follower.

Warm up
SCR pyramid
10 mins @ 53/17
10 mins @ 53/16
10 mins @ 53/15
10 mins @ 53/14
Recovery
5 mins @ 53/17
5 mins @ 53/16
5 mins @ 53/15
5 mins @ 53/14
Recovery
Super spins

Drenched by the end even though I was cold at the start.

Monday Jul 16, 2012 #

7 AM

Road bike (commute) 59:46 [2] 27.47 km (27.6 kph)
slept:8.2 shoes: Giant TCR

Bludge ride.
7 PM

Road bike (commute) 59:53 [2] 25.62 km (25.7 kph)
shoes: Giant TCR

Post-massage ride home. My occasionally working light decided to occasionally work until I got sick of it turning itself off and swapped the left battery for the right battery. That seemed to fix the problem.

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