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Training Log Archive: tRicky

In the 7 days ending Jun 29, 2013:

activity # timemileskm+m
  Road bike9 7:46:04 134.19(17.3/h) 215.96(27.8/h)
  Orienteering (MTB)1 2:04:58 26.0(12.5/h) 41.85(20.1/h) 558
  Orienteering (urban)2 1:15:57 8.91(8:31) 14.34(5:18) 334 /37c91%
  Core stability1 32:00
  Mountain bike1 6:14 1.25(12.1/h) 2.02(19.4/h)
  Random carp1 1
  Total14 11:45:14 170.36 274.17 56134 /37c91%
  [1-5]13 11:45:13

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Saturday Jun 29, 2013 #

9 AM

Mountain bike warm up/down 4:01 [2] 1.17 km (17.5 kph)
shoes: Giant XTC Advanced SL 29er

Orienteering (MTB) 2:04:58 [4] 41.85 km (20.1 kph) +558m
shoes: Giant XTC Advanced SL 29er

Test run of the 29er versus the Anthem. 29er wins.

Today was a day of obstructions. Started off on the drive to Langford Park when I got held up by a couple of oversize vehicles turning left from Armadale Rd onto Tonkin nth so they weren't directly obstructing me but the traffic controllers had fixed the lights to green for Armadale Rd so I sat and waited...

Rode almost the same course for Langford Park as I rode the first time I did it except i picked the three shorter routes from the second time. Had a few hold ups and the five splits that I lost are pretty easily explainable:

- 2->3 got held up by a couple of other riders who then proceeded to give way to me although I told them I'd be coming right back out.

- 3->4 on the way to Lnagford Park I'd seen some 'event crossing' signs and had wondered what they were about. Turns out there was an equestrian cross country event on and i encountered my first lot of horses on the 'long' leg. Unfortunately scared the first one I encountered when I hit the brakes about 50m away and it got skittish and the large, grumpy woman riding it started abusing me so I crawled past, copping abuse all the way. After that I stopped for any other horse I encountered so ultimately this leg was slower (by a very small margin) than when I rode it a few weeks ago.

- 4->5 lost the track on the way

- 9->10 negligible, track was sandier than I remember it

- 14->15 encountered signs of horses again, unfortunately this was the other 'long' leg and the track was pretty torn up from the horses all the way there so it was slow going. Had to stop for a couple more horses. Stopped the watch both times but still lost time in slowing down.

On the way home I saw a couple of ducks on the road and they weren't going anywhere in a hurry so had to stop for them, then encountered roadworks on Thomas Rd and had to stop since it was down to single lane. Apparently it takes two guys and an esky to operate a stop sign for roadworks that don't appear to be happening!

Mountain bike warm up/down 2:13 [1] 0.85 km (23.0 kph)
shoes: Giant XTC Advanced SL 29er

1 PM

Road bike 53:01 [2] 24.39 km (27.6 kph)
shoes: Giant TCR

Yeah, this is the tRicky of old - do some hard training in the morning and then ride over to NavDash. The only way to bring back old tRicky would have been to ride home afterwards but Tash stole my bike and chucked it in her car so no chance of that.
2 PM

Orienteering (urban) race (ECU Mt Lawley) 19:23 [4] *** 4.24 km (4:34 / km) +2m 4:34 / km
spiked:19/22c shoes: Salomon XT Wings asphalt/yello

Good courses, made minimal errors - just some small hesitations near some controls when I didn't read the descriptions properly and of course the dreaded #18 where I was on the wrong level and didn't bother reading the map properly and just followed Cameron in front. Only lost to Tomas by six seconds so happy with that. Will be interesting to see the splits since I lost most of the splits to Fletch except he ballsed up a few big time.

Thought I wouldn't be able to run it hard after the two rides and probably could have gone harder if I was fresh but then we all know what happens then...

Orienteering (urban) race (ECU Mt Lawley) 12:24 [3] *** 2.71 km (4:34 / km) +1m 4:34 / km
spiked:15/15c shoes: Salomon XT Wings asphalt/yello

Did the short course after the long course for map training. Thought I ran it easier but apparently not?

Friday Jun 28, 2013 #

7 AM

Road bike (commute) 23:14 [2] 10.16 km (26.2 kph)
shoes: Giant TCR

Had a calf cramp wake me up during the night and it was a bit sore when I got up but it was still early enough to do a lap of Herdsman Lake so I did, completely forgetting that the bitumen path doesn't go all the way around so it was a bit bumpy on the roadie. Without doing all the extra bits like I normally would on the MTB, it looks like it's a bit over 7km all the way around. Perfect distance for something I'm thinking about in the future ;-)

Legs were still sore. Maybe not a good idea to test out the capabilities of the XTC tomorrow with CycloSportif on Sunday, although I no doubt will anyway.
12 PM

Core stability (core strength) 32:00 [2]
shoes: Fletch's Tevas

Unsteady on the left leg emu bobs.

Thursday Jun 27, 2013 #

Road bike (Red Rock) 1:31:47 [4] 50.38 km (32.9 kph)
shoes: Giant TCR

I'd planned a LS strength session last night (after a break of a few months) and was going to do it whilst watching QI but once again the politicians screwed up everything for me so I didn't do it.

Four starters at Claremont this morning but John's seat moved on him early so we stopped while he readjusted it, then he promptly disappeared not long afterwards and none of us saw him go!

Picked up Gary at the usual spot just on top of Preston Pt hill and then another group a bit further but we blew them away, except one guy who stuck with us until the freeway when he blew us off.

Gary and other guy skipped Mounts Bay Rd so that just left other other guy and I so we set a good pace. Other other guy turned off into KP along Winthrop Ave so that just left me and the traffic lights.

I felt 'heavy' all through the ride but maybe that was just due to all the eating I did yesterday. Didn't seem to affect my pace.
5 PM

Road bike (commute) 12:00 [1] 4.1 km (20.5 kph)
shoes: Giant TCR

Short ride over to Bold Park with Tash for orienteering. The legs were still smashed from the morning's ride so it was pretty slow.
6 PM

Orienteering (urban) 44:10 [3] 7.39 km (5:59 / km)
shoes: Salomon XT Wings asphalt/yello

Craig's 'no track' exercise. I took it pretty easy since I've not done a lot of running in a while and the legs weren't that great. Started off with the minimal track side of the map but got horribly confused somewhere along the way and had to use the full version although it took me a while to figure out where I was. Passed two CP locations en route without even realising.

Stupid headlamp was too loose and kept falling off so had to stop for a while to adjust the silly thing. In the end went through 19 locations of 20. Hopefully won't take long to get the running back up to speed. Maybe still suffering from last weekend...
7 PM

Road bike (commute) 10:55 [1] 4.06 km (22.3 kph)
shoes: Giant TCR

Ride back to Tash's place.

Wednesday Jun 26, 2013 #

7 AM

Road bike intervals (commute) 1:11:11 intensity: (14:00 @1) + (29:11 @2) + (28:00 @3) 34.83 km (29.4 kph)
shoes: Giant TCR

2/1 interval session but 'back off so it's just pace change rather than hard' since I was meant to be recovering from something. Managed to get all the way to work without having to stop although I did have to cut in front of a car that was inexplicably stopped in the middle of the street in Subiaco.

It saddens me to see cyclists not bother looking out for traffic when rounding corners from side streets onto a main road. I guess this morning's person thought that the fluoro yellow jacket she was wearing would protect her from harm.
5 PM

Road bike (commute) 59:51 intensity: (29:51 @2) + (30:00 @3) 29.47 km (29.5 kph)
shoes: Giant TCR

Does it reflect badly on my morning intervals that half of my ride home was done at about the same intensity level as the 'efforts' from this morning? Having said that, the quads were a bit sore going down the stairs at lunchtime to go and buy chocolate go for a walk so perhaps I did go slightly harder this morning or perhaps it was the on/off session that did it.

Some dude finally went in front of me not long before Mt Henry and promptly ran over some creature that ran across the path. I think it lived.

Tuesday Jun 25, 2013 #

7 AM

Road bike (commute) 1:11:14 [1] 29.29 km (24.7 kph)
shoes: Giant TCR

Commute gently.

Ewen McGregor caught me at the Thomas St lights and we chatted about MTBO, Kalbarri, torn calf muscles and the like.
5 PM

Road bike (commute) 1:12:51 [1] 29.28 km (24.1 kph)
shoes: Giant TCR

Another gently commute. Copped rain at about the same places as this morning, pretty much all between Subiaco and Mt Henry bridge, then nothing. This morning was nothing then rain after Mt Henry.
8 PM

Random carp (Maps) 1 [0]
shoes: Ugg boots

I'd planned a Batong exercise for tonight but since I couldn't feel my limbs by the time I got home I gave up on that and just did some more route choice stuff instead until I couldn't see straight anymore.

Monday Jun 24, 2013 #

Note
(rest day)

Amazement but true.

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