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Training Log Archive: tRicky

In the 7 days ending Apr 1:

activity # timemileskm+m
  Road bike9 7:32:35 119.99(15.9/h) 193.11(25.6/h) 1390
  Running4 3:01:39 21.19(8:34) 34.11(5:20) 507
  Mountain bike2 2:50:10 31.03(10.9/h) 49.93(17.6/h) 780
  Orienteering (MTB)1 1:05:13 8.66(8.0/h) 13.93(12.8/h) 179
  Orienteering (urban)1 27:00 3.37(8:01) 5.42(4:59) 4531 /31c100%
  Total13 14:56:37 184.24(4:52) 296.5(3:01) 290031 /31c100%

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Monday Apr 1 #

8 AM

Road bike (commute) 15:00 [1] 5.07 km (20.3 kph)
shoes: Giant TCR

Ride to the doctor for the blood test I tried to get done on Saturday. Had to cancel the massage with my sister because of the sunburn I got yesterday. She said I had to leave it 24hrs before having it. Seems all I'm doing these days is having everything pushed back.

Seen it all with roundabout indication now. A car approaching one of the many roundabouts between here and the GP (there are four on the ~2km trip) first indicated right, then changed that to left before reaching the roundabout. The driver ended up going straight.
2 PM

Mountain bike 44:45 intensity: (24:53 @1) + (17:28 @2) + (2:24 @3) 12.41 km (16.6 kph) +332m
ahr:115 max:147 shoes: Giant XTC Advanced SL 29er

Wanted to get out riding on a map with the trials this weekend but was feeling so lethargic and unenthused that I really couldn't be bothered but I'd already prepared myself to go out and ride on last year's Roleystone MDC map (course 2). So uninterested was I that when I left the house I actually forgot to take my bike with me. Second go I realised I forgot to pack the compass. On the third attempt I left home in the car then turned towards Crystal Brook Rd rather than Mills Rd (opposite of what I did for my hill session last week) then was partway down the road before I figured I shouldn't even be driving there because it's not like I haven't ridden up Mills Rd before so I turned around, went home and left the car there. Rode up to the start point instead, which wasn't all that far from my house.

Orienteering (MTB) 1:05:13 intensity: (55:24 @1) + (9:49 @2) 13.93 km (12.8 kph) +179m
ahr:99 max:138 shoes: Giant XTC Advanced SL 29er

Rode around most of last year's course 2 of the Roleystone MDC. Went at an astounding pace as evidenced by the fact my HR was actually in zone 0 for 12 full minutes. Some of the tracks were pretty soft too, apparently the two drops of rain we had earlier in the day weren't enough to firm them up.

Plenty of vehicles out on the trails for some reason, well two different ones that I encountered but I came across the same one twice and have no idea why he was where he was on the second occasion. On the way from 7-8 I decided to add in the firebreak around the property on Canning Mills Rd that I've been meaning to map for years but never got around to it and figured I wasn't doing anything overly exciting at the moment so did it mid-course.

By the time I got to #10 I'd been doing more map checking than actual orienteering and wasn't overly excited about the rest of the course so called it a day.

Mountain bike 42:42 intensity: (41:42 @1) + (1:00 @2) 12.82 km (18.0 kph) +50m
ahr:84 max:127 shoes: Giant XTC Advanced SL 29er

Ride home via one of the downhill tracks down the scarp, one that had the lowest chance of causing head trauma if I had a mishap on the way. Legs really couldn't be bothered.

Sunday Mar 31 #

9 AM

Road bike (commute) 12:25 intensity: (7:12 @1) + (3:26 @2) + (37 @3) + (38 @4) + (32 @5) 4.17 km (20.2 kph)
ahr:123 max:188 shoes: Giant TCR

To NavDash, the map for which covers all of yesterday's parkrun course!

Running warm up/down 11:14 intensity: (25 @1) + (9:01 @2) + (1:48 @3) 2.08 km (5:25 / km)
ahr:136 max:147 shoes: Salomon Speedtrak black/yellow

Group warm up.

Orienteering (urban) race (Gosnells NavDash) 15:14 intensity: (14 @1) + (7 @2) + (1:16 @3) + (5:45 @4) + (7:52 @5) ** 3.17 km (4:49 / km) +27m 4:37 / km
ahr:172 max:183 spiked:18/18c shoes: Salomon Speedtrak black/yellow

Long course, lined up a minute behind Sten (who was behind Riley and Lucy) and a minute in front of Paul J to test in a pressure situation in competition. Got the legs into top gear racing along the shop front from 4-5, avoiding the trolley guy in the process and some random shoppers.

Never saw Paul out there, passed Lucy coming out of 11 after both she and Riley took the right option and I went through the (out of) seasonal swamp. Passed Riley on the way to 13 when he went around the small lake and I went across the ramp although through the gravel carpark next door was a better option but it was mapped as rough open so I didn't consider it. Lots of fast running across the next few legs although my calf muscles were still fairly sore from the previous few days of running. Got within sight of Sten on my way to 16 as he was going to 17 and just got him for the win by 22 seconds.

Thought given the distance I was going to be well over the 12-15 minute winning time (running distance was given as 3.5km) but got very close in the end.

Orienteering (urban) (Gosnells NavDash) 11:46 intensity: (24 @1) + (27 @2) + (8:12 @3) + (2:43 @4) ** 2.25 km (5:13 / km) +18m 5:01 / km
ahr:155 max:173 spiked:13/13c shoes: Salomon Speedtrak black/yellow

Warm down run around the short course, which was suitably different from the long to be worthwhile other than three legs that were identical. Used the opportunity on leg 12-13 (17-18 on the long) to test the time difference. Saved 5 seconds going the northern route on the long course over the short course option and I had been saving my legs up until that point on the short too!
12 PM

Road bike (commute) 14:16 intensity: (13:36 @1) + (40 @2) 5.21 km (21.9 kph) +2m
ahr:102 max:127 shoes: Giant TCR

Home after the OWA AGM via a longer route.
4 PM


I had Grand Plans to go for a ride on an actual map today but I first had to buy a bike box from the airport. Almost two hours later and I'd pretty much run out of time for a ride. I know Virgin in the past has always held me up just long enough to have to pay for parking after the 15 minute free period but today was ridiculous. Thankfully Tash had driven me but then had to sit in the car for over an hour until I was sorted out.

(the abridged version)
tRicky: I'd like to buy a bike box
Front Counter: You'll have to go to Baggage Services out the back
tRicky wanders around back
Baggage Services 1: You first have to pay for the box out the front
tRicky wanders around the front, pays for box
FC: Okay now you can collect the box from BS
tRicky wanders around the back
BS1: We don't have any boxes here but I've called someone to bring one
half an hour later
BS2: Can I help you?
tRicky: I'm still waiting for a bike box
BS2: Okay I'll send someone to go get one
dude1 wanders off
dude2 wanders in to get a vest so he can go get a bike box
ten minutes later
dude2 wanders in, proclaims to BS1 there are no bike boxes
15 minutes later
BS1: Has anyone told you about the bike box?
tRicky: No
goes and checks
BS1: We don't have any boxes. I'll need you to go get a refund from out the front.
tRicky wanders around front
tRicky: Hello, yes I'm still here and I still don't have a box. Apparently I need to get a refund.
whilst refund/alternative arrangements are being made, dude3 wanders around with a bike box
tRicky: Well sh**

Got nicely burned today too. Probably not from NavDash but from sitting in the sun at the AGM for so long. The shade kept moving on me.

Saturday Mar 30 #

7 AM

Road bike (commute) 9:30 intensity: (1:03 @1) + (7 @2) + (7:46 @3) + (2 @4) + (32 @5) 3.7 km (23.4 kph) +2m
ahr:193 max:224 shoes: Giant TCR

Ride to parkrun. Felt quite awful when I got up and almost didn't go. Tash wanted to drive us. I didn't understand the concept of "driving" to my local parkrun. I think that HR data is incredibly inaccurate.
8 AM

Running race (Pioneer parkrun) 19:27 intensity: (13 @1) + (17 @2) + (2:30 @3) + (7:18 @4) + (9:09 @5) 5.0 km (3:53 / km) +35m 3:46 / km
ahr:171 max:182 shoes: Salomon Speedtrak black/yellow

Given how sore my legs were and I wasn't feeling the best, I thought I'd just set the VP for 4min/km (it is Pioneer after all, which isn't the fastest course on earth even if it does regularly come in well under 5km). Had a bunch of kids race off in front although I'd overtaken all but one of them by the end of the first lap (after almost taking out the photographer on the first corner) - with a <10y.o. overtaking me into the finish straight on the first lap but immediately stopping to tie his laces. Ended up pacing with a junior girl, who I think was doing the same to me and slowing down at all the critical junctions since she'd not run the course before - her regular course is Geographe Bay - though it must have worked because she's now one of only four females to go <20mins at Pioneer over 275 events. Dylan Bailey had disappeared way out in front by that point and it was actually depressing to have him already coming back over the bridge after the lake loop as we were heading out onto it on the last lap - he set himself a new PB today of 17:11 so it won't be long before he cracks the mark. Oh well, kids are fast.

Eventually managed to run away from the girl coming back over the hill on the third lap as she sort of fell in a hole so I managed second today in my worst Pioneer time to date. Seems that of seven runs there, every one of them barring my previous one has been worse than the last one (my 6th run at Pioneer being a whopping three second improvement over my 5th run). Funny I call Pioneer my "home" parkrun but prior to today I'd only run 20% of my total parkruns there. Seven parkruns in four years at my home venue is pretty good isn't it? Felt a bit out of place in the results with four of the top five finishers being in the 11-14 category. Suppose someone had to represent the adults.

Dunno where the climb for today's run went in my log but it was definitely there. Maybe Ken's new system of only counting climbs of >10m has excluded it all.

Running warm up/down 7:45 intensity: (12 @1) + (6:48 @2) + (45 @3) 1.22 km (6:20 / km)
ahr:135 max:145 shoes: Giant TCR

Road bike (commute) 21:41 intensity: (20:52 @1) + (49 @2) 8.06 km (22.3 kph)
ahr:108 max:127 shoes: Giant TCR

parkrun to home, which was somehow slower than the trip there despite having a big tailwind, then to the doctor to get a blood sample only to be told I was too late for a 'morning cortisol' test. Apparently it has to be done between 8-9am (the doctor yesterday just said to go 'first thing' although the blood place doesn't open until 8:30). I was technically there at 9am but had to wait behind a couple of people so that threw it past the allowed time.

Never ceases to amaze me how people value what's on their phone over their own lives. I went past two people on bikes riding along staring at screens today, the second guy on the street without even a helmet. Probably didn't want to see his death coming.

Friday Mar 29 #

5 AM

Road bike 3:19:39 intensity: (1:46:48 @1) + (1:07:46 @2) + (24:44 @3) + (21 @4) 93.31 km (28.0 kph) +335m
ahr:122 max:163 shoes: Trek Madone 5.9

Pretty sore and tired after yesterday and slept badly last night, probably something to do with the 2L of choc milk I had between the run and bed. Sorry to Tash for keeping you up with my yammering when you were probably trying to sleep! Had a headache all morning because of it.

Was meant to be a KP ride with Mark, Ben and Christophe but Christophe was a no show due to soreness (he does hard bike sessions Tuesdays and Thursdays but said Friday would be okay for him, not this week obviously). Ben and I are both unemployed and Mark isn't paid for going in on Fridays so he randomly decided to not go in today and we did a different ride instead: Freo loop, Shelley loop then home for me along the river. I suffered and suffered and suffered some more on this ride, HR says it all really given the terrible output I was able to achieve so never led our little group at all and managed to get dropped three times. Time for a break from the bike again tomorrow I think.
10 AM

Road bike (commute) 12:36 [1] 4.56 km (21.7 kph)
shoes: Giant TCR

When too much riding is never enough, my sister declared yesterday that I had to go to the doctor due to an unfortunate near on blackout I had when she was running me through some tests for her physio assessment yesterday so I dutifully obeyed. BP was initially 94/53, which is the lowest it's ever been, but it increased to 106/54 when the doctor took it standing up (me, not him, well actually we were both standing but I was the important variable in the equation). Possibly didn't help that I smashed myself in a ride this morning and had barely drunk anything after getting home.

Thursday Mar 28 #

2 PM

Mountain bike 1:22:43 intensity: (4:25 @1) + (25:25 @2) + (45:49 @3) + (7:04 @4) 24.7 km (17.9 kph) +397m
ahr:147 max:171 shoes: Giant XTC Advanced SL 29er

Took the MTB out for a spin at long last on one of my TT circuits, the short one because I also wanted to fit in a run. Certainly debunked the myth that I'm feeling a bit underdone with training since this was my second fastest time on this loop but to be honest, the two splits where I lost the most time (each one roughly a minute down on my fastest) both included big uphill sections. Very loose gravel on those two though. Mind you the only faster time I had was when I had to cut off Camikazi due to trail maintenance so "officially" this is my fastest, yay!

Made up for the crap uphills with my bike handling on the technical sections, which was on form today. That's what happens when I ride XC races! Unfortunately it now turns out I won't be able to ride the XCO at Turner Hill due to a clash with army stuff, poo. Bound to happen though and will probably happen more in future. Still, it's money...
4 PM

Running hills 1:16:10 intensity: (33 @1) + (9:58 @2) + (30:46 @3) + (34:50 @4) + (3 @5) 12.49 km (6:06 / km) +459m 5:09 / km
ahr:156 max:177 shoes: Salomon Speedtrak black/yellow

Finally got out to do a proper hills/trail run rather than the usual shit around my house that'll get me ready for exactly nothing. Have to relearn to watch where I put my feet and that trail and hill running HURTS!

Ran from Fern Rd back along the Bibbulmun Track to Kalamunda and return. Thought it'd be about 10km but it was ultimately a bit longer. Also thought the return would be much faster given it's a net downhill but there's a deceptive hill all the way up from the bottom of Piesse Brook. Had to walk a small bit of it on the return because I was knackered. Amazing that only a few years ago I ran the 6" at 5min/km pace (it was 46km on trails). I must have been Bloody Fit back then. I'm sure I'll pick it up again if I do a few more of these (and not immediately after a run the night before and a MTB session).

Wednesday Mar 27 #

1 PM

Road bike 43:53 intensity: (26:15 @1) + (6:30 @2) + (11:08 @3) 20.53 km (28.1 kph) +28m
ahr:123 max:160 shoes: Trek Madone 5.9

I was between interviews for the day and rather than studying up the company for the second one, I instead decided to go for a ride given I wanted to do a ride and run today anyway but didn't get up until 9:15 so missed the opportunity for a morning session. Interestingly I got a call soon after I got home from Optus Stadium asking if I wanted to work a shift this weekend - I figured I'd already missed out since I hadn't been assigned one a week in advance as per standard practice but strangely this shift was for customer service rather than retail food so they must have been impressed with the result of the induction I finally got around to doing after two months where I totally failed to get 100% and figured that not being quite perfect qualified me to deal with people rather than food.

Just did the standard block lap at an easy pace with a few harder randomly timed slogs (mostly between roundabouts) to remind the legs it's not all smiles and parties and that they do have to work even on their days off. I'm not sure how effective it was.
6 PM

Running long 1:07:03 intensity: (47 @1) + (14:32 @2) + (51:44 @3) 13.31 km (5:02 / km) +13m 5:01 / km
ahr:146 max:157 shoes: Salomon Speedtrak black/yellow

The 4pm phone interview ended up being at 5pm because apparently speaking to a customer was more important than speaking to a potential employee!!!!! Luckily I was still around and didn't go out for a run until afterwards, well after I did the online Excel test in which I supposedly scored 91% and was in the 96th percentile (which I think is a bad thing although I'm not sure how given the average score was 69%). I always thought the lower the percentile ranking the better but what would I know? I couldn't even change the worksheet margins.

So out for my longest run in a long, long time. Pretty steady pace the whole way, only bumble was trying to run on a small trail in the dark near the end. Apparently just because you know a trail is there doesn't mean you should run on it in the dark. Would have come in at under 5min/km if not for that, not that I was really aiming for any particular pace. Just need to double this now and add some actual terrain and hills rather than just paths and grass and I have myself an ultra-long!

Tuesday Mar 26 #

9 AM

Road bike hills 2:03:35 intensity: (35:57 @1) + (34:15 @2) + (35:53 @3) + (17:30 @4) 48.5 km (23.5 kph) +1024m
ahr:135 max:174 shoes: Trek Madone 5.9

I was getting really frustrated by a Suguru puzzle that I started in Malaysia but haven't yet finished. When I left Malaysia I had two boxes filled in but I've since progressed to having only one box filled in (I think the other one was wrong so had to erase it). This was after filling in another four or five boxes last night and realising they were probably all wrong so had to erase all those too. Anyway today was about the 7th or 8th time I've looked at the stupid puzzle and made no progress so I decided it was about time I went for a ride.

Thought I'd shock the legs into action after the poor results from the weekend so went straight for Crystal Brook Rd although when I say straight for, I mean in a roundabout kind of way because when I left home I accidentally headed for Mills Rd instead so had to make a bit of a detour. Set out to do 5 x Crystal Brook Rd at E2 and 2 x Welshpool Rd at E1. This was Hard. My legs were certainly not happy about any of this but I made them go all the way through to the end without piking even though they grumbled all the way. It was a good session, I learned that I am way below the fitness I was at this time last year and will no doubt struggle at next week's trials. We shall see.

Somehow the second rep up Welshpool Rd was 50sec faster than the first one although every successive rep up Crystal Brook Rd was 10-25sec slower than the previous one, except the 4th one, which was the same pace as the 3rd one (the 3rd one seemed exceptionally hard).

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