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Training Log Archive: tRicky

In the 7 days ending Jan 27, 2013:

activity # timemileskm+m
  Road bike10 9:17:47 168.65(18.1/h) 271.41(29.2/h)
  Paddling1 2:12:59 11.66(11:24) 18.76(7:05)
  Windtrainer2 1:54:00
  Mountain bike1 1:37:50 15.13(9.3/h) 24.35(14.9/h)
  Core stability2 55:15
  Orienteering (urban)1 48:47 6.23(7:50) 10.02(4:52)
  Random carp1 27:48 3.11(8:57) 5.0(5:34)
  Total17 17:14:26 204.77 329.54
  [1-5]17 17:10:26
averages - weight:75.1kg

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Sunday Jan 27, 2013 #

8 AM

Random carp race (Summer Splashdown) 27:48 [4] 5.0 km (5:34 / km)
shoes: Teva X-1 Control

Got to Champion Lakes for our early start only to be told the starts were delayed by an hour because the wind had blown some of the obstacles away, so when I heard the call for some strong male volunteers to help carry stuff, I signed up along with no-one else. Guess I'm too helpful.

Anyway we eventually started at about 8:40, I was one of the last timed starters off because I was being used as a weight for the last obstacle for a while.

Race premise was lots of running interspersed with random obstacles, some in the lake and some out. I got around most of them quite easily although there were a few that were down at points and up at others and I got to miss one of the tricky ones because it was not secured when I got there. The last big water slide I'd been holding down earlier was also down so I got to go around.

Couple of short bottlenecks along the way, felt sorry for later (untimed) people who had to wait aaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaages but in the end I romped into 3rd place and picked up a Cash Prize. Hooray for fun!

Biggest surprise of the day, other than coming 3rd (despite confidently telling Tash's friend beforehand that we'd have to hang around afterwards for my cash prize), was overtaking people on the swimming sections. Highly unusual.
5 PM

Mountain bike (Kalamunda Circuit) 1:37:50 [3] 24.35 km (14.9 kph)
shoes: Giant Anthem

Wasn't feeling great when I went out for this ride and felt even worse after I started it so really should have stayed home with Tash. She sensibly slept for the afternoon. Parked at the western parking area, which seems to have lost its nice shiny red sign.

I'd been building up a headache all day and I felt every rock I went over. Rode the first section poorly, had the foot down three times by the Camel Farm, although only one of those was because I just forgot how to ride over rocks whereas the other two were at new intersections that put me off.

Took it easy through the rest, set a new record with another three foot downs on Rocky Balboa with the third being the right angle rocky bit near the top that used to cause me issues. I knew it was coming up and prepared myelf for it but think I just couldn't be bothered by that stage. Also feeling a bit of motion sickness by now, maybe too much Champion Lakes' water in the system?

Anyway it was a nice afternoon after the hot day and I didn't see another cyclist out on the track so it's probably a good time to be up there for future reference. For the record, that time was 15 minutes outside my best and nine outside my previous worst, which admittedly was a bit shorter.

Saturday Jan 26, 2013 #

8 AM

Windtrainer (build) 1:00:00 [3]
shoes: Giant TCR

Ugh, what a carp session.

Last week's plus another five minute harder effort on the first set. Got through the warm up and SCR pyramid then partway through the first five minutes of the frist set something went wrong with the windtrainer and it started making hell of a noise and lost most of its resistance but knowing this has happened before and generally fixes itself, I left it and went through the whole first set (15 minutes).

After that I hopped off and had a look at it. Took it apart and discovered the magnetic power involved so figured I had no idea what I was doing and put it back together. That didn't fix it so I took it apart again and realised there was a nut loose - well completely undone actually - (the one holding the whirly thing together) so I put it back on, did another warmup or recovery or whatever then launched into the second set. Not even ten minutes into that, the lever holding the back wheel in place flipped up and the wheel came out so I fell over.

Anyway, eventually finished the set but don't know what benefit I got from it given the big breaks involved.
12 PM

Paddling 2:12:59 intensity: (42:59 @1) + (40:00 @2) + (50:00 @3) 18.76 km (7:05 / km)
shoes: Fenn XT

Paddle with Tash, well launched with Tash from Ascot Inn anyway then left her behind, up to Windan Bridge and return. Went out harder than I have been doing lately all the way to Banks Reserve, up past the aqua bogans, stopped for a stretch and found a tap to drink from since I hadn't taken any water, then continued onto the bridge. Caught a couple of boat wakes on the way out, well the same one twice, then on the third I almost took out a buoy so aborted that attempt.

Turned around right on one hour then eased back on the pace, caught up with Tash on the way back then had to navigate through the bogans again, one skier deciding that Tash and I made prime targets for splashing so their stupid boat came quite close and he splashed alright. The second attempt took out Tash, the third attempt went for me but with my Incredible Stability I survived but they still thought it was funny.

Ran out of enthusiasm after Ascot Waters so ploughed back with the wind.

Heaps of boats out, no surprises, almost all making a beeline for the action later tonight. About 80% had Australian flags.

Friday Jan 25, 2013 #

7 AM

Road bike (ommute) 52:58 [3] 27.74 km (31.4 kph)
shoes: Giant TCR

Pretty fast ride in even with sore legs from yesterday. Must be the sodium phosphate/placebo taking effect or maybe just the easterly. Unfortunately sodium/other doesn't grant me the ability of drafting trucks that go over 60kph, which seems to be my limit.

I was correct in my assumption that they hadn't finished with the West Leederville crossing. Today's effort has the path painted in that pretty green crunchy stuff they've used on the Claisebrook bridge and called it a "Shared Zone", unlike the rest of the path which I imagine is cyclists only, meaning that pedestrian I bowled over the other day was completely in the wrong by being there. We had to detour around today but it looks like Christmas going on there now.
12 PM

Core stability (core strength) 24:15 [2]
shoes: Fletch's Tevas

5 PM

Road bike (commute) 52:24 intensity: (10:00 @2) + (34:24 @3) + (8:00 @4) 27.24 km (31.2 kph)
shoes: Giant TCR

'Twas only going to be a cruisy ride home, especially after the slow pace behind all the cyclists through Perth, but I passed them all after the turnoff to Midland then partway along Orange Shirt came flying by in excess of 40kph so I jumped on and held him all the way to Tonkin, where he went straight.

After that I figured I might as well see if I could maintain the 30kph+ average to home to make it the daily double and I did just that although the breeze along Tonkin was more across than behind.

Decided to abandon the w/t session tonight after two harder rides and the legs were still a bit sore from last night so will postpone until tomorrow.

I seem to be on the road a lot lately, twelve days in a row.

Thursday Jan 24, 2013 #

6 AM

Road bike (Red Rock) 1:32:13 [4] 51.45 km (33.5 kph)
shoes: Giant TCR

Largish group today with the return of the Star International trio and friend. I was chatting to Ian though (different one) so didn't count the numbers.

I set the pace early along the Curtin Ave climb since no-one else wanted to, didn't bother with Preston Pt hill although still sat in the front four, then the Mt Henry sprint was just the front runners waiting, waiting, waiting for someone to go until finally someone did quite late. I was almost boxed in but got free to finish third.

Freeway bike path was a bit of a debacle. The lead rider at one point went to overtake another rider so I indicated passing but then he saw an oncoming cyclist so thought better of it, then went around anyway. By this time I had changed my hand signal from 'passing' to 'slowing' but a rider behind had not seen and noticed too late so hit the brakes, causing a three bike pile up behind me. No person or property was hurt but the Broad guys finally caught us because of that, then the group fell apart and there only ended up being three of us for Mounts Bay, directly into a strong westerly. We shared the load very well, taking short stints on the front, before another pile-up was almost caused when the front runner called 'slowing' but I just thought he meant general slowing rather than 'there's a car stopped immediately in front of me' but pulled up in time.

Solo ride halfway through the Dalkeith loop before I passed a lone rider, who then hooked onto my wheel. I picked up the pace but couldn't drop him. I heard him free-wheeling a few times so figured I wasn't making him work hard enough. Just dropped him before teh CCGS roundabout.
5 PM

Orienteering (urban) intervals 48:47 intensity: (4:00 @0) + (8:58 @2) + (20:45 @4) + (15:04 @5) 10.02 km (4:52 / km)
shoes: Salomon XA Pro 3D lime/black

Time and distance includes only running, warm up & down and two minute breaks.

Sprints at UWA with only every second control on the map. Took off with O-ing bolting out of the blocks but he didn't sustain it for the whole course so it was a more relaxed pace after that.

Went with Fletch on the second loop, not that he seems to remember me being there (maybe too far behind) and he made me work harder.

Wednesday Jan 23, 2013 #

7 AM

Road bike (commute) 59:21 [2] 27.59 km (27.9 kph)
shoes: Giant TCR

Windy (as opposed to windy) ride in, unfortunately blowing in the wrong direction. Overtook a girl at some point on the bike path and she hooked in, then took a turn a bit later.
5 PM

Road bike (commute) 58:16 [2] 27.26 km (28.1 kph)
shoes: Giant TCR

Incredibly it seems they're not done with all the warnings at West Leederville. Not content with traffic islands, 17 signs and slow paint, now they have even painted the curbs with black and yellow directional arrows so that cyclists know which side of the traffic island to ride on. Amazing! There is still room to stick up some Keep Left signs on the islands so I'm betting that's next on the bill.

Tuesday Jan 22, 2013 #


W00t, started a new map tonight just because Mullaloo didn't provide enough of a challenge and Simmo wasn't around to deny me the opportunity. Ballajura, one of Juffy's old, old maps needs a makeover and the suburb should provide two or possibly three maps: one featuring lots of lakes; one with lots of parks; and one with lots of windy dead ends and no path-throughs (so is probably no good) although it does have a lot of trees in the middle of the road. Hooray for maps!
7 AM

Road bike (commute) 55:56 [2] 27.59 km (29.6 kph)
shoes: Giant TCR

I had been congratulating myself on avoiding not one but two cyclists who had decided that avoiding an object on their own side of the path was more imporant than avoiding the oncoming cyclist when lo and behold, I went to avoid a pack of wandering nomadic tribespeople and made the age old mistake of using my bell, at which point the one who was walking on the wrong side of the path went more furtherer wrongerer (coincidentally in the very spot I'd been about to pass him) and I took him out. At this point his friends decided to tell him off, I told myself off (it's what Tooms would have done) and we all continued on our merry way.
12 PM

Core stability (core strength) 31:00 [2]
shoes: Fletch's Tevas

The audit room is empty for around 46 weeks of the year so this is the room I normally do my exercises in front of on the balcony but they are in at the moment so I did them in the gym instead. Right knee a bit sore on the hip flexor stretches, no doubt due to some sort of collision I suffered earlier in the day.
5 PM

Road bike (commute) 12:10 [2] 5.36 km (26.4 kph)
shoes: Giant TCR

Ride over to double-u.
6 PM

Windtrainer intervals 54:00 intensity: (25:00 @1) + (13:00 @2) + (16:00 @5)

Having chocolate custard two hours before the session was probably not a good idea but I'm stuck with it now for the next two sessions.

Same as the familiariser way back on the 4th:

10 min w/up with three 15s efforts
6 x 15s hard/45s recovery
3min recovery
6 x 15s hard/15s recovery
3min recovery
5min TT
3min recovery

Results say I was pulling 890W/850W average for the 15s/45s hard efforts 1st & 2nd respectively; 750W/710W for the 15s/15s; 434W/432W for the time trials. This is a significant increase on the familiariser. Will see how the sodium phosphate/placebo affects it.

Cam gave me my result for the VO2 max last week, a massive 113! Smashes Tooms' effort out of the park. He also told me the machine was playing up so the result is wrong but I can do it again if I want to. Poo.

Road bike (commute) 53:27 [2] 23.91 km (26.8 kph)
shoes: Giant TCR

Hard work riding home after that. Front light decided to die along the way too so I had to utilise the backup rear light that I carry around and stuck it on a front cable.

Monday Jan 21, 2013 #

7 AM

Road bike (commute) 1:00:47 [2] 27.58 km (27.2 kph)
shoes: Giant TCR

Not much happening today. Almost got downed by a guy cutting the corner over in Ascot but he eventually realised I was there even though I thought he was looking at me the whole time.

I did clean my frame yesterday so at least the bike looks clean even if the chain is gunky. Also tightened the right cleat that was threatening to throw me off whenever I tried to put any upwards pressure on it.
7 PM

Road bike (commute) 1:00:15 [2] 25.69 km (25.6 kph)
shoes: Giant TCR

Pretty lame ride home after a massage. Had one car on Thomas Rd give the curb about a handlebar's width of space whilst overtaking me. Thankfully my handlebar was over the curb at the time so I didn't get flattened.

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