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Training Log Archive: tRicky

In the 7 days ending Jul 8, 2013:

activity # timemileskm+m
  Road bike10 13:33:23 234.08(17.3/h) 376.72(27.8/h) 992
  Mountain bike2 2:02:41 26.36(12.9/h) 42.42(20.7/h) 348
  Hiking1 1:54:22 2.91(39:15) 4.69(24:23)
  Orienteering (MTB)1 1:20:04 9.36(7.0/h) 15.07(11.3/h) 1
  Windtrainer1 1:15:00
  Orienteering (urban)1 44:52 6.07(7:23) 9.77(4:36) 101
  Core stability1 26:00
  Total17 21:16:22 278.79 448.67 1442
  [1-5]16 19:22:00

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TuWeThFrSaSuMo

Monday Jul 8, 2013 #

7 AM

Road bike (commute) 1:02:57 [2] 29.58 km (28.2 kph)
shoes: Giant TCR

Blah blah cold blah blah.
12 PM

Core stability (core strength) 26:00 [2]
shoes: Fletch's Tevas

Ooh a Monday session, how unusual. Not much else to do at work today until it gets piled on later in teh week.
5 PM

Road bike (commute) 1:03:07 [2] 29.35 km (27.9 kph)
shoes: Giant TCR

Overheard this comment from a disgruntled, obese employee contractor on the way out tonight:
Not Employee (frustrated at having to wait a few seconds for the lift): "Imagine if this was a 60 storey building..."
tRicky as he's heading down the stairs thinks 'I'd have more steps to climb', then thinks 'The iiNet employees would never make it out in an evacuation!' then 'We're above iiNet; WE'D never make it out in an evacuation!!!'

Managed to hold up a car for almost the entire length of Apsley Rd tonight. For some reason this motorist didn't want to overtake me. It must have been hard since the car had the whole lane to itself and I was riding along in the cycle lane. I guess I could have moved over onto the grass just to be polite.
7 PM

Windtrainer (AT) 1:15:00 intensity: (30:00 @1) + (10:00 @2) + (5:00 @3) + (30:00 @5)
shoes: Giant TCR

AT session o' pain.

It was too cold outside to do this session but I did anyway since I knew I'd get hot and Tooms would get upset if I gave up on the programme.

W/up
SCR pyramid
10x3mins >AT, 2mins easier
SCR 30s x 5
Cool down

If only Shane could have seen my face getting towards the end of the main session. It would have made injuring himself at the Nationals all worth it! Well maybe not. This was one session of hurt. Barely made it through rep 10.

Decided since I picked up the chain checker from mum's place last weekend that I should actually use it but I regretted it. The chain on the TCR is over 1.0, well past chain and cassette replacement time. At least I got out of having to change it tonight since I don't carry a spare cassette around with me! Thought I'd check the XTC just to make sure the checker was accurate and it came out at .25. Checked the Anthem as well and that was right on 1.0. Blast. I need to use this thing more often.

Sunday Jul 7, 2013 #

10 AM

Mountain bike race (Marrinup XC) 1:51:31 intensity: (1:31:31 @4) + (20:00 @5) 38.12 km (20.5 kph) +348m
shoes: Giant XTC Advanced SL 29er

I was feeling a bit nervous on the start line today so Boltboi asked what I wanted to get out of the race. I said 'To beat that pesky Boltboi' and so we were off but I needn't have worried because I didn't see him again.

Raced as hard as I could on the first four laps (of five), well as hard as I can on predominantly single track, but must have saved some in reserve for the last lap as I started breathing a whole lot heavier with the effort and it was by far my fastest lap.

Decided on lap 3 that I didn't need to use the front brake so I learnt a lesson in cornering today. You're more likely to slide and take the corner shittily with the front brake on so out the door! Chain sometimes jumped off the BCR going over bumps too and decided not to change too well on the last two laps so that'll need some adjusting. Good for it to happen now rather than during the next two MTBO weekends coming up.

Lap times
1 - 23:23 (slightly longer than the others plus got stuck behind someone for a fair bit)
2 - 22:09
3 - 22:06
4 - 22:09
5 - 21:40
No fatigue there! Only bounced off one tree for the day and that was on the first lap. Also beat all the girls so I don't have to sell the bike just yet.
2 PM

Mountain bike (commute) 11:10 [1] 4.3 km (23.1 kph)
shoes: Giant XTC Advanced SL 29er

Ride home from Subway Gosnells after that pesky Boltboi dropped me off on his way to junior camp. Turning into my house I had some annoying little yappy thing chase me up the driveway so to show it who was boss, I promptly turned around and chased it down the street. For a mop with four stunted legs, it sure moved fast but I was faster though it got away when it turned into someone else's driveway so I didn't get to run it down.

Saturday Jul 6, 2013 #

10 AM

Road bike long 3:25:28 [3] 94.96 km (27.7 kph) +317m
shoes: Giant TCR

Ride from Tash's place to home via Mundijong. Stayed on the flats for today since I now have a race tomorrow and the last three days had been pretty full on with training although this week is 'hell week' according to the training plan so at least I've felt pretty shit to go along with it. Next week is 'easy week' although it looks pretty similar to this week except with the 20km TT on Sunday instead of Friday.

Stopped off at work to dump excess shoes and clothes first and to print an updated GGS map that Juffy must have been hard at work on last night given the changes from yesterday afternoon to this morning.

From there straight down the freeway path with a cross breeze from the east then turn directly into it for the full stretch of Mundijong Rd, boo. SW Hwy was closed at Mundijong Rd for whatever reason but only for a couple of hundred metres to Jarrahdale Rd. There was a crowd of people milling about and a few police cars. I couldn't see why it was closed. Cross breeze back up to Thomas Rd then finally a tailwind for the short stretch along Thomas to Tonkin Hwy although by that stage the legs were pretty knackered so it wasn't much use.
3 PM

Hiking 1:54:22 [0] 4.69 km (24:23 / km)
shoes: Salomon XT Wings asphalt/yello

At GGS with No-one checking sites for the Sprint Event, lots of good complex stuff, should be fun race, enter here

Friday Jul 5, 2013 #

6 AM

Road bike (commute) 1:43:44 intensity: (1:03:44 @2) + (20:00 @4) + (20:00 @5) 49.28 km (28.5 kph)
shoes: Giant TCR

20km TT this morning, it was never going to be pretty considering I had on the thermal, gloves, backpack and only 12 hours after a moderately hard 10km run. So I rode to the NE end of the Roe Hwy bike path with a 30-60-90-60-30 effort thrown in and eked out a bit more distance to McDowell St so I didn't have to turn around too early (probably get the total path distance from there as 18km or a bit more). Didn't really matter though because after yesterday's two hard efforts, my legs were totally gone at around 6km. Pushed on though it wasn't really going to prove anything. Think I saw Strider riding in the opposite direction at the 9.5km mark but I was hurting too much to really notice, then with the incredibly crap pace I was pushing I decided I must be riding into a headwind so I turned around at 10km and went back the other way. That worked on the morale for a bit until I realised there was no wind at all so then I crumbled once more and limped through to the 20km.

20km in 35:17 @ 34.0kph. Shithouse.

Toes were frozen and sore by the end. Went to work via Orrong Rd and the old route from there. No strength left in the legs so it was pretty slow.
5 PM

Road bike (commute) 8:27 [2] 3.06 km (21.7 kph)
shoes: Giant TCR

Ride to Tash's house.

Thursday Jul 4, 2013 #

5 AM

Road bike hills (Hurty Hills) 1:37:34 [4] 46.13 km (28.4 kph) +675m
shoes: Giant TCR

It was too cold to rain today but it rained anyway. Nine starters so a fair turnout but we only had four finish at the top of Reabold.

It was the Dan H and tRicky show for all the hills today. I had to work hard to overhaul him on Ewen but he paid me back on Hale when a bus decided to pull into the bus bay in front of me so cut me off from going hard, stupid bus. Some of the guys decided braking was optional along Empire Ave through a roundabout in front of a car but it was a bit hard for them to stop I think - I only just managed to pull up with little warning.

By the end of the ride my eyes and hair were full of dirt so it took a fair bit of cleaning to get that all out.
6 PM

Orienteering (urban) 44:52 [4] ** 9.77 km (4:36 / km) +101m 4:22 / km
shoes: Salomon XT Wings asphalt/yello

Did a bit of a harder run in an attempt to pick up all the controls but fell two short of the 25 mainly due to a crap route choice. Probably wouldn't have gotten all 25 anyway after getting sidetracked around the boot camp session happening at the top of the broadwalk. It was a bit cold out but I dealt with it. Don't know what's happened to the splits I recorded, stupid Garmin.

Wednesday Jul 3, 2013 #

7 AM

Road bike intervals (commute) 1:12:29 intensity: (15:00 @1) + (30:29 @2) + (27:00 @5) 36.36 km (30.1 kph)
shoes: Giant TCR

1-2-3-2-1 x 3, into the wind along Roe Hwy :-( I think I should be working harder on these since I seem to really push on some hard efforts and not on others. Perhaps it's the hills slight inclines that wear me down.

Surprised that I got passed just on the Narrows by a guy in a Feryn jersey considering I passed him at the start of Mt Henry and he was only going slightly faster than my rest pace and with almost a full rep to go at the time of first passing, I thought I'd have blown him away by that stage. Got him again on the hill up to KP Rd though.
5 PM

Road bike (commute) 1:10:52 [2] 29.33 km (24.8 kph)
shoes: Giant TCR

I said to one of the girls yesterday that it'd be nice if we got some weather other than biting cold so I got my wish today with rain. Unfortunately that didn't mean the cold had gone away and in addition I had a stonking headwind all down the freeway path. I'll wish for just the cold tomorrow.

Had some goon get in front on the ride after I'd done a bit of work for a while and I drafted him but he didn't believe in signalling for overtakes and he also had this annoying habit of zooming up behind people then hitting the brakes. I almost ran into him three times when he did this and then a bit later he twice decided to just stop pedalling for no reason so I went past but within 30secs he'd gone back past so I just let him go rather than suffer his antics anymore. We almost took out another oncoming cyclist one on occasion - no lights again, cyclists need to realise they cannot be seen without lights.

Tuesday Jul 2, 2013 #

7 AM

Road bike (commute) 1:04:11 [2] 29.36 km (27.4 kph)
shoes: Giant TCR

Freakin' cold.

Left hamstring felt a little twingy as I got close to work and is now a bit sore so I skipped the core strength lunchtime session for today.
5 PM

Road bike (commute) 1:04:34 [2] 29.31 km (27.2 kph)
shoes: Giant TCR

Tailed a guy from the bottom of Mount St to the south end of Mt Henry bridge. Just sat 5m of his tyre so I did a bit of work.
7 PM

Orienteering (MTB) (Batong) 1:20:04 [2] 15.07 km (11.3 kph) +1m
shoes: Giant XTC Advanced SL 29er

MTB mapping exercise down at Sutherlands Park with Boltboi. Took me a while to find the meeting spot because Sutherlands Park is so freaking huge.

Reading a pretty complex sprint map whilst making turning decisions around some cones. Made a lot of errors but the casual observer wouldn't have noticed. I noticed. Now need to figure out what's easier with these maps - having it facing north or turning the silly thing. More practice required. Surprisingly, I could have ridden the sprint course in the time it took me to do this exercise.

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