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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: tRicky

In the 7 days ending Jul 28, 2012:

activity # timemileskm+m
  Mountain bike6 8:01:30 120.2(15.0/h) 193.45(24.1/h)
  Mapping2 6:17:34 13.14(28:44) 21.15(17:51) 70
  Road bike3 2:43:47 47.33(17.3/h) 76.17(27.9/h)
  Orienteering (bush)1 47:52 5.81(8:14) 9.35(5:07) 20915 /16c93%
  Core stability1 27:25
  Total13 18:18:08 186.49 300.13 27915 /16c93%
averages - sleep:7.4

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Saturday Jul 28, 2012 #

9 AM

Mountain bike 1:22:54 [3] 24.48 km (17.7 kph)
slept:7.5 shoes: Giant Anthem

Just did an 'easy' session today given that I am racing tomorrow. One lap of the Kalamunda Circuit, only really got held up near the bottom of Camikaze or however the hell you spell it by a novice rider and by the time I got past her, the rest of her group had reached the bottom so didn't get in the way. Looks like that hold up cost me a good deal of time though - 50 seconds slower than last week just on that leg!

Pretty ordinary effort today where I put the foot down four times and crashed once although managed to remain standing on that one, compared to once with the foot down last week. Cannot believe I did the Rocky Balboa leg 35 seconds faster than last week, even putting the foot down once. Perhaps the legs weren't as tired...

Good fun.
12 PM

Mapping 3:07:42 [1] 9.6 km (19:33 / km) +29m 19:16 / km
shoes: Salomon XA Pro 3D lime/black

More mapping. Finished off Foodworks and the nearby bushland where I found some nice pits then headed over to the Federation Gardens but the horse ranch next door actually had horses on it so I didn't bother too much with it. Hartfield Park done (other than the skate ramp where some youths were hanging out so I left that alone) then got bored so went home. Might get this map finished one day.

I don't understand motorists at all. Why would you indicate left on the through road at a T junction when you are going straight through? Just because there's a slow point through the junction... Silly git didn't even seem to notice that I stopped and waited for him to turn.

Friday Jul 27, 2012 #

7 AM

Mountain bike (commute) 58:35 intensity: (48:35 @2) + (10:00 @5) 27.51 km (28.2 kph)
slept:7.8 shoes: Giant Anthem

Another cold, 'couldn't be bothered' ride in until I found the B train at Bayswater so decided to give it a whirl. Felt terrible and decided if I hadn't at least matched it to Caledonian that I'd give up the chase. Unfortunately I got there with the train so continued on. The train smashed me to East Perth but then began premature celebrations at Claisebrook where I snuck in front and didn't see it again.
1 PM

Core stability (core strength) 27:25 [2]
shoes: Fletch's Tevas

Finally made an excuse to go and do a session rather than making an excuse not to do one.
4 PM

Mountain bike 58:27 intensity: (51:27 @2) + (7:00 @5) 22.9 km (23.5 kph)
shoes: Giant Anthem

My boss let me off early today so I took the opportunity to head over to Roe Hwy in the daylight. On the way I did five reps of Mount St just for fun, descending gears until the fifth where I went back to the first, just to see if it made any difference. As luck would have it I encountered cars at the top on all five reps so it was a bit of a mismatch finish point.

1:07
1:18
1:21
1:23
1:22

Of course now the two detours on the freeway south path has turned into three detours, with the South St crossing requiring a wait on three sets of lights so I was there a good five or six minutes. Almost threw myself into traffic just to get the wait over and done with.

Mountain bike intervals 1:21:19 intensity: (28:11 @1) + (10:07 @2) + (43:01 @5) 38.86 km (28.7 kph)
shoes: Giant Anthem

Intervals on the Roe Hwy path, 5km/2km x 5. Decided on something a bit different and did the hard reps towards home and U-turned for the recovery reps away from home. Almost worked out nicely except I overshot the finish turn by about 300m on the final rep.

8:26 (35.6kph)
8:33 (35.1kph)
8:26 (35.6kph)
8:36 (34.9kph)
9:02 (33.2kph)

Bit surprised with the last one because I thought I tore it up in the top gear but maybe I was fatigued and it just seemed I was working harder.

Thursday Jul 26, 2012 #

Note
slept:7.0

Took my wheel in to TBE today because I was told over the phone that they'd have spokes on hand but it turns out they didn't have the spokes for my particular wheel on hand so I still don't have a wheel. They may have to order them in. Why they wouldn't stock spokes for the wheels that they sell is beyond my ability to understand. Very bad timing with week one of three of my AT windtrainer sessions now beyond recovery. I may have to do a ridiculous session on the MTB tomorrow and if I have no wheel by the weekend then next week might be all on the MTB as well.

Wednesday Jul 25, 2012 #

7 AM

Mountain bike (commute) 59:40 intensity: (54:40 @2) + (5:00 @4) 27.54 km (27.7 kph)
slept:7.5 shoes: Giant Anthem

It was too cold to bother with anything resembling an effort today but when I encountered an angry roadie abusing a motorist parked on the "Keep clear" crossing at Caledonian - after the motorist tried to run him down when the roadie tried to go in front - I breezed past him. He went for the repass and I picked up the pace but then he struggled up the next hill so I got the double repass and never saw him again.
6 PM

Mountain bike intervals 57:23 intensity: (10:00 @1) + (17:23 @2) + (30:00 @5) 27.68 km (28.9 kph)
shoes: Giant Anthem

Didn't manage to do a training session last night without the road bike and was running short on time tonight so did an intervals session on the way home, 3min/1min x 10. Kind of hard to do when it's stop/start at the various road crossings but mostly got through it uninterrupted. The 1 minute recovery is (seemingly) not nearly enough.

Tuesday Jul 24, 2012 #

7 AM

Road bike (commute) 49:19 [2] 24.24 km (29.5 kph)
slept:7.7 shoes: Giant TCR

I was having a good old cruise into work in the cold this morning and had just passed a bunch of cyclists right before the Ent Centre bridge when I hear something rattling around in the back rim so I got off to have a look and found I'd somehow broken a spoke. Given that I'd not done this before I had no idea how to fix it so tried to snap the spoke off but apparently they're quite Strong and you cannot break them easily. In fact, it takes something quite extraordinary to break a spoke, like riding the bike normally.

Anyway the rim had developed a nice curve in it so I had to walk the rest of the way to work, the first half in cleats then barefoot because my left calf muscle didn't like walking in cleats. Walking barefoot was not much better.

The local bike store in Subiaco had:
a) no matching spoke; and
b) no mechanic
so couldn't fix it for me.

Monday Jul 23, 2012 #

7 AM

Road bike (commute) 56:48 [2] 27.45 km (29.0 kph)
slept:7.2 shoes: Giant TCR

It was a bit cold when I left home but usually when it's cold at home, it's not so bad for the ride so I didn't go back for the mittens.

The mist was so heavy on the way to work, you could cut it with a train. I got wet, but not from rain. Your loss, my gain. I rode through a drain. My work shirt has a stain.
5 PM

Road bike (commute) 57:40 [2] 24.48 km (25.5 kph)
shoes: Giant TCR

Ride home via a stopover in Northbridge, after which it rained on me a bit.

I've no idea which way the wind was blowing. It was straight into me on the way along Orrong Rd but seemed to be behind up Leach, which would corroborate with Shane's southerly.

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.

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