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Training Log Archive: tRicky

In the 7 days ending Apr 20:

activity # timemileskm+m
  Mountain bike2 4:18:10 44.74(10.4/h) 72.0(16.7/h) 1155
  Road bike4 2:58:43 49.59(16.6/h) 79.81(26.8/h) 53
  Windtrainer1 1:31:00
  Orienteering (urban)3 59:06 5.91(10:00) 9.52(6:13) 3634 /36c94%
  Running1 33:33 4.66(7:12) 7.51(4:28) 13
  Total11 10:20:32 104.91 168.84 125734 /36c94%

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Saturday Apr 20 #

7 AM

Running warm up/down 7:53 intensity: (4 @1) + (10 @2) + (2 @3) + (2:19 @4) + (5:18 @5) 1.45 km (5:26 / km)
ahr:175 max:188 shoes: Salomon Speedtrak black/yellow

Don't think HR is correct on this warm up. Almost got taken out by a kid on a bike when I went further and further off the path to avoid him but his front wheel kept following me despite his mum almost screaming at him to watch out. Left Achilles was sore during the warm up but fine during the run, weird. Probably all that adrenaline kicking in.

Running (Cottesloe parkrun) 20:00 intensity: (11 @1) + (1 @2) + (12 @3) + (5:40 @4) + (13:56 @5) 5.0 km (4:00 / km) +11m 3:57 / km
ahr:177 max:186 shoes: Salomon Speedtrak black/yellow

Had a choice of Cottesloe or Perry Lakes given their proximities to Scotch College (I had to be around to turn on controls from around 8:30). Picked Cottesloe because it was their 4th birthday and yet there weren't that many more people than the previous week (188 this week, 163 last week, although 8 of the top 15 were first timers and 3 unknowns).

Far too many people crowding the start and although the starter said there'd been complaints from the public about runners all over the path and to keep left, that didn't stop the mess today and we got yelled at by at least one woman telling people to try going around her. It was also a big hassle getting around people early on because of the narrow path.

With sore legs from yesterday I set the VP for 3:55s, since I knew there was 800m of beach running on the course I figured that'd give me a reasonable buffer to come in at just under 20mins. As it turned out, by the time I hit the beach I was 18s ahead of schedule but I lost that and more on the beach section, then gained the whole lot back on the run home to be dead level with the VP at the finish (which theoretically should have given me a time of 19:35). Unfortunately the distance came out at 5.12km so that put me 4s over my worst case target but by some quirk of fate, my time is recorded in the results (in the correct token position of 13th mind you) as 19:30 and there's no-one on my time of 20:03 so someone's buggered up somewhere. So once again there's very little chance I'm going to beat my first run time on this course, bugger it.

1st place of all people aged 35+, by over two minutes. So there's that at least.

Running warm up/down 5:40 intensity: (9 @1) + (2:06 @2) + (3:25 @3) 1.06 km (5:22 / km) +2m 5:19 / km
ahr:143 max:151 shoes: Salomon Speedtrak black/yellow

8 AM

Orienteering (urban) 30:56 intensity: (16:57 @1) + (13:48 @2) + (11 @3) 3.28 km (9:26 / km) +36m 8:56 / km
ahr:121 max:143 shoes: Salomon Speedtrak black/yellow

At Scotch college running/walking/stumbling around turning on controls. I uh, won't say anything about the last control ;-)

It's bizarre that I wasn't allowed to run in today's event after drawing the map because Noel was out there getting an official time and he did all the map updates only recently whereas I haven't seen the area in over six months. I binned entering any of the 3 day races as a result, which sucks given the only Aus Easter carnival I've missed since the last 3 days in WA in 2011 was the awful one with the grass seeds in Qld the following year.

Friday Apr 19 #

7 AM

Road bike warm up/down 19:35 intensity: (5:17 @1) + (8:55 @2) + (5:13 @3) + (10 @4) 8.34 km (25.6 kph) +8m
ahr:132 max:164 shoes: Trek Madone 5.9

To Champion Lakes, which ended up being my warm up because I left home later than planned.

Road bike race (Champion Lakes TT) 32:58 intensity: (13 @1) + (7 @2) + (1:54 @3) + (13:32 @4) + (17:12 @5) 20.0 km (36.4 kph)
ahr:173 max:184 shoes: Trek Madone 5.9

They'd announced on FB that anyone doing a PB would get an Easter egg today but there were so many non-starters and the weather was so crap that you got one just for turning up, plus you know you're in strife when the starter tells you to 'Stay upright'. I knew there was no chance of a PB with the weather but still put in a bit of effort. Tash had said beforehand that she'd prefer the rain over wind but unfortunately we got that too. First three laps we had a steady headwind down the back straight but by the last that had picked up significantly and it was hard work. Add to that the bucketing down we got midway through the third lap and it made for pretty slow going.

Well off my PB but happily not my worst time ever (which came on the last ride I did here a day after a parkrun on the same venue). So just like parkrun I've only ever managed to better my best time on this course on one occasion (with parkrun I always make the mistake of running a ripping time first up that I can never beat, other than the one occasion at Canning River where I did beat my best). Passed Tash down the back straight halfway through my first lap (she started 45 seconds in front) but didn't manage to lap her.

Road bike warm up/down 15:00 intensity: (5:32 @1) + (8:32 @2) + (30 @3) + (26 @4) 6.43 km (25.7 kph)
ahr:126 max:174 shoes: Trek Madone 5.9

You know road cyclists are a bunch of cry babies with the weather given I was 17th starter, finished my 15 minute cool down after my ride and at that time there were only 12 listed in the results (including Tash, who I'd passed on the first lap). With 45 second start intervals there are always 2-3 people on the start line but I passed the start four times during my ride and there was never anyone waiting there. I asked the rego people afterwards and they said there were a lot of no shows. Looking at the start list, there were initially 133 people registered, by last night 25 had pulled out and on the day there were just 49 starters. So a 37% attendance based on initial registrations. That's what happens when you don't have to pay in advance, just the opposite of the one time I registered and paid for the KP time trial then got sick the night before and lost my rego fee.

[edit] So Tash says the original list of riders had 167 names on it, meaning almost 71% of riders withdrew or didn't turn up. Soft.
11 AM

Orienteering (urban) race (UWA) 18:34 intensity: (9 @1) + (1 @2) + (2:38 @3) + (51 @4) + (14:55 @5) *** 4.12 km (4:30 / km)
ahr:181 max:204 spiked:19/21c shoes: Salomon Speedtrak black/yellow

Elite sprint relay

3rd leg with Rachel, Sten and Tash. Rachel, Sten and I all had pretty consistent times although I should have come lower in the 18s other than a couple of dumb errors but we were never a serious chance (hence why I did a 20km time trial beforehand) with our "composite" team so just out for a run really. Tried to confuse myself from 17-18 but sorted it out fairly quickly.
1 PM

Orienteering (urban) race (UWA) 9:36 [5] ** 2.12 km (4:32 / km)
spiked:15/15c shoes: Salomon Speedtrak black/yellow

Open sprint relay

Carolyn Jackson and Bill Vandendool weren't looking for anyone to fill their third leg runner spot but they found me anyway so I happily went out and annihilated all the kids and oldies on the moderate course. Surprised this run was (slightly) slower than the previous one where I had a few hesitations but I guess running twice in a day will do that to you.

One point of note was that I got to run in team #1 in the elite relay and then team #1 in the open relay. Didn't quite get a placing equal to our bib numbers though.

Thursday Apr 18 #

8 AM

Road bike 49:58 [1] 20.52 km (24.6 kph) +27m
ahr:98 max:121 shoes: Giant TCR

Easy ride around the block to rest up before tomorrow's two flat out races and then three days of essentially no races. Should have signed up for Easter in the Alice, could have even got my entry paid for by ADF (although not the airfare unfortunately).

I'm a bit troubled by the fact I haven't yet heard from the AEC about work and yet it's only just over a week until early voting opens, plus there are only three business days available for interviews next week. With the last WA election I knew more then two weeks out from early voting that I was going to be working. I swear if the only work I get offered is on election day, I'll be most unhappy given it's the one day I actually can't work.

Wednesday Apr 17 #


It's a shame NZ has recently set a date for its MTBO champs near Rotorua in November. It just so happens to be the week after the 4 Peaks that Tash and I will be in Vic for so would be easier to fly over with a bike from there rather than here. Unfortunately the return leg to Perth is the one we already bought a ticket for (haven't yet bought one for the trip over) and I'm reluctant to change it after paying a super cheap price for it. Plus I've changed too many flights lately and it all costs money.
12 PM

Mountain bike 2:02:37 intensity: (50:49 @1) + (33:01 @2) + (38:06 @3) + (41 @4) 32.95 km (16.1 kph) +531m
ahr:126 max:164 shoes: Giant XTC Advanced SL 29er

Original plan was to get down to Turner Hill today and ride a couple of laps there then a couple of laps of Marrinup but as usual I procrastinated the morning away (by procrastinated I mean I spent time entering some of the European events that I'm doing) and with a massage at my sister's at 5:30 and the fact my first lap at Turner Hill took longer than expected, I just settled for three laps there instead to avoid having to move. It's a fun loop anyway and even more surprising was that it was almost bone dry other than one small puddle I encountered late into the loop on one of the corners. You wouldn't have thought it'd been raining the past three days.

Aimed for a double negative split and managed that well (38:59, 37:15, 36:31). The race on Sunday would have followed a different course given the lap times were all in the low 20s for B grade.

Tried riding the black diamond rock garden near the end on all three loops, failing on the first two but then I finally got it on the third. Thought I'd finish off the day on a low so rode the Tiny Turner loop, which really sucks. How it got graded as a green trail is anyone's guess because I hate it. I think someone built it for kids and said 'Hey this is for kids, that means it has to be graded green even though it sucks'. Someone's also built a shortcut through the loop as well and that sucks even more since it has three hairpins in it that are so tight that I couldn't get my wheel around any of them and had to pull my foot out three times. So dumb.

Decided today there's a point where I just have to throw my own morals out the window. Our stupid unit does all its communication via FaceBook and I get random updates from one of my unit members since I don't have FB. I got one today when I reached Turner Hill about work tomorrow but I got the update too late and by the time I responded, the two positions had been snapped up. The post was made an hour before my mate sent it and add another 45 minutes before I read his message (I was driving to Turner Hill during that time) and I was always going to miss out. Easy money missed! Mind you I don't ever seem to get convenient shifts at Optus Stadium either (I got one last week when it turned out I had to cancel and haven't got one for this Friday when I am available).
5 PM

Road bike (commute) 12:46 [1] 4.74 km (22.3 kph)
shoes: Giant TCR

To and from my sister's place for massage. I wondered briefly before retrieving the TCR from the windtrainer just how I'd managed to put it on there without changing the rear axle given it needs a specialist one but then realised I'd not changed the axle back to the road one from the previous time I'd used it on the 'trainer.

Tuesday Apr 16 #

12 PM

Windtrainer intervals 1:31:00 intensity: (17:25 @1) + (19:04 @2) + (14:48 @3) + (35:14 @4) + (4:29 @5)
ahr:148 max:182 shoes: Giant TCR

Couldn't be bothered going out in the rain again so settled for a windtrainer session, plus it helps me maintain HR and cadence. Managed to procrastinate the morning away (I originally set up the 'trainer at around 10:40 but it took around 1.5hrs before I actually managed to get on it).

Set a session of:
Warm up
SCR pyramid (been a while)
8 x 5/2 at E3
Some stuff
Warm down

By the time I got to 'some stuff' I hadn't really decided what I wanted to do so it ended up being 3 x 30/30 out of the saddle HARD EFFORT MAENZZZZZZ!!! I had another two planned but they hurt too much so instead I did 2 x 30/30 each leg singles to finish. Proof of HR lag is that the recovery 30s had a higher average HR than their corresponding smashed out 30s.

The 8 reps of the main set were originally in the 15 chain ring but after six of those I got tired so switched the 7th to the 17 ring but that was too easy so I went back to the 15 for the last one and nearly died. Good times.

Monday Apr 15 #

3 PM

Mountain bike 2:15:33 intensity: (40:18 @1) + (31:39 @2) + (52:55 @3) + (10:41 @4) 39.06 km (17.3 kph) +623m
ahr:137 max:173 shoes: Giant XTC Advanced SL 29er

My original plan was to head down to Turner Hill today given I missed the XCO race there yesterday but with the never ending rain periods and the fact I hadn't done a full check of the moving cleat that I have now glued onto the shoe AND that there was a strong possibility that either my bike or myself were going to fall apart on the ride, I thought somewhere closer to home was preferable so did my long loop up at KC instead. I was feeling somewhat optimistic putting on sunscreen before leaving home given that the only time I saw the sun for the afternoon was while I was putting on the sunscreen.

With the rain, the tracks were firmer so that meant I could take the corners at speed without fear of washing out but converse to that was that the rocks and roots were slippery so I didn't like my chances of wiping out on one of those instead. As a result it was a fastish ride but not super speedy. Best time to ride this area is two days after rain. Perhaps I'll try that next time I want to attempt a PB.

First segment was somewhat slowish because I made the mistake of wearing my glasses then spent half the leg trying to take them off and put them in my pocket whilst negotiating rocks (they fogged up pretty quickly). Don't know how but I must have lost concentration momentarily on Metasoma when I was having a good run and managed to bounce off a tree and end up in the bush on the other side of the trail although recovered without coming off. Sadly it wasn't the only tree I hit today but the second one was just a glancing blow.

Altogether a decent ride given I wasn't smashing myself. It just took a while to get going (out of the car mainly) although once I persuaded myself that I was going to get wet and that I might as well get out there, my mind gave in and a good time was had. Left Achilles pinged slightly just before crossing back over MW Rd but only for a short time and was then fine again. Little sore afterwards. Guess I won't be doing much running prior to ultra long, except this Friday's sprint, the following Friday's sprint, Easter Monday, parkruns...

Sunday Apr 14 #

5 PM

Road bike 48:26 [1] 19.78 km (24.5 kph) +18m
shoes: Giant TCR

Slight variation on the usual easy ride, slight being that the only similarity was leaving the house and returning sometime later. Spent the weekend sitting around a tent and sleeping in the dirt (with very little sleep) so figured I should do some form of physical activity. Interesting that the distance home from the corner of Metcalfe and Nicholson is almost the same regardless of whether I take Nicholson and Garden or the river, although I usually go a slightly shorter way when taking the Nicholson route (from Poo Skybay).

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