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Training Log: tRicky

In the last 7 days:

activity # timemileskm+m
  Mountain bike3 7:59:29 72.75(9.1/h) 117.08(14.7/h) 1285
  Road bike5 3:49:44 62.84(16.4/h) 101.14(26.4/h) 674
  Orienteering (urban)2 59:12 8.12(7:18) 13.06(4:32) 29
  Core stability2 58:45
  Orienteering (bush)1 49:43 4.48(11:06) 7.21(6:54) 28
  Running2 25:00
  Total11 15:01:53 148.19 238.48 2015
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Saturday Jun 24 #

9 AM

Road bike 44:33 intensity: (17:33 @1) + (9:00 @2) + (9:00 @3) + (9:00 @4) 23.35 km (31.4 kph) +68m
ahr:153 max:224 shoes: Trek Madone 5.9

If I hadn't have been so sore on Thursday and got out to do the run I had intended that day, I'd have considered doing a parkrun this morning (got to throw one in every so often to keep the record ticking over). As it was I found out yesterday an old high school acquaintance had died recently and the funeral was this morning so I was going to go to that instead but then I couldn't get a hold of my sister to hitch a lift to Balcatta (the guy was in her class although his brother was in mine) until too late and then she didn't go anyway so I abandoned the idea. I haven't spoken to the brother since he became a lawyer many years ago other than the once-per-year birthday email, which stopped after I left Paladin and I lost his contact details.

So instead I did a pre-race build session before tomorrow's Big Event. 3 x 3/3/3 builds at E1/E2/E3 but the HRM was tfw for this session so I had to rely on feel more than anything. Stacks of cars at Champion Lakes this morning. Can't imagine it was for parkrun (which has finished over an hour earlier) and the cars filled up the grassed area on the other side of the lake too.
4 PM

Core stability (core strength) 33:45 [2]
shoes: Fletch's Tevas

With bonus pushups!

Friday Jun 23 #

11 AM

Road bike hills 55:45 intensity: (16:38 @1) + (12:33 @2) + (9:19 @3) + (13:21 @4) + (3:54 @5) 23.33 km (25.1 kph) +429m
ahr:144 max:218 shoes: Trek Madone 5.9

Same session as last week, 4 x 3/2.5 hills once again on Crystal Brook Rd (Crystal Brook was flowing nicely) because it was convenient to my run afterwards.

Legs got pretty tired pretty quickly after the first rep but I tried to push it for the remaining ones. The stats show that as usual I lost power on each successive rep even though they felt harder.

Orienteering (urban) (Suburb Run) 36:17 intensity: (2:14 @1) + (34:03 @2) * 7.04 km (5:09 / km) +15m 5:06 / km
ahr:130 max:140 shoes: Salomon Fellraiser black/blue

Maddington line course

Feeling pretty lethargic when I started this run but thankfully I didn't really have anything energetic planned. Goal was purely for map memory exercise so as I approached the next control, I planned a route to the next one and put the map away. Nothing optimal about routes; in fact the more convoluted the better (although convoluted doesn't really come into the equation on this street map).

Legs got tired about halfway and I wished I'd eaten beforehand rather than having breakfast some four hours earlier. Course setter also missed a prime opportunity to stick a control on Bryce Ct between CPs 7 & 8.

Road bike 16:05 intensity: (15:17 @1) + (48 @2) 6.24 km (23.3 kph) +17m
ahr:102 max:127 shoes: Trek Madone 5.9

Roll home, more with the wind than the trip out had been and yet it was slower than my ride to the bottom of Crystal Brook Rd (which is partly uphill).

Thursday Jun 22 #

Note
(rest day)

Unplanned rest day. Was going to rerun the Maddington line course but decided not to when I woke up with sore everything. Would have gone to lightpole O but Tash didn't go to work with a sore throat and so I didn't feel like doing the 90km round trip on the XTC to participate.

Wednesday Jun 21 #

8 AM

Orienteering (bush) 49:43 [2] 7.21 km (6:54 / km) +28m 6:46 / km
shoes: Salomon Fellraiser black/blue

Checking all the controls were still there and correct for the school champs. Two were flat on the ground and one of those had a broken clip so had to go and get a replacement. Whiteman Park is a nice place for orienteering but I've only ever run there once (for a sprint event).

Mountain bike 4:01:29 [1] 36.09 km (9.0 kph) +160m
shoes: Giant XTC Advanced SL 29er

Marshaling duties for the school champs. I patrolled the eastern nine controls on the bike. As per the standard, whenever I put a new chain on my bike the first ride I get on it is in the sand and today was no exception.

Fun watching kids run around being totally confused and/or happening across a control that wasn't theirs and trying to make sense of where they were. I helped a few out and stopped one group of four disappearing over a fence and off the map. Scary that one girl called me by name but then asked if that was my name - might have seen it on my map board but I was using her map to help her locate herself and her friend.
3 PM

Mountain bike 1:41:08 intensity: (56:43 @1) + (24:56 @2) + (19:10 @3) + (19 @4) 41.08 km (24.4 kph) +432m
ahr:126 max:162 shoes: Giant XTC Advanced SL 29er

Another day, another wasted interval session. Since I was in the area I did a loop of the Heritage Trail with 2 x 10/5 at race pace but my legs were weary and I only just touched the proper HR for <20 seconds during the first rep and didn't even come close on the second so I shouldn't have bothered. The 'cool down' at E1 was spent mostly in the recovery zone as I couldn't get the legs working. I was glad when it was over.

I guess a combination of last night's million and one burpee type things and riding around in the dirt all morning wore me out. This time was easily my worst on this circuit. I should really think about making Wednesday my recovery day.

Tuesday Jun 20 #

12 PM

Running 10:00 [2]
shoes: Salomon Fellraiser black/blue

Police recruitment physical, again. Only 11 people at this one and all of them potential recruits (not a recruit/auxiliary mix like last time) and we got moved outdoors rather than the indoor gym. There was one guy there up for his fourth attempt (failed the entrance exam twice and psych test once) and another guy who happened to be at one of my physical assessments last year when I smashed out a 13+ on the beep test and he remembered me well. Disappointed to hear they'd be stopping the beep test at 11 this time because I wanted to see how far I could push it.

Anyway I easily got through the agility test this time (16.2 seconds - my mate from last year smashed a 15.2) and all the other bits were just time fillers. Onto the beep test and I was the only person who managed to get past the 10.1 required by the <30s and just bounced my way along to 11.1 when they stopped me. Fair few people having troubles getting to their minimum level (only three others got to 10.1 - the girls don't go that high but the one on my left didn't get too far past 6). Funny that before we did it a few people were concerned but this guy says 'Just try and get through it but don't try and keep up with him' pointing at me :P
1 PM

Road bike 43:19 intensity: (38:36 @1) + (4:43 @2) 18.57 km (25.7 kph) +136m
ahr:110 max:138 shoes: Trek Madone 5.9

Easy ride around Lake Joondalup at high cadence. One of these days I'm going to remember that there is a path next to the pines and where it comes out isn't a route back around the lake.
7 PM

Running (PT) 15:00 [4]
shoes: Salomon Fellraiser black/blue

Lots of running.

Core stability (PT) 25:00 [4]
shoes: Salomon Fellraiser black/blue

Lots of burpee type things. LOTS! This was because people weren't "assumulating" the information properly so we had to keep doing them. The original session involved torsion bars and kettle balls but we never got to touch them, well only to put them away since they'd already been laid out for the session.

Monday Jun 19 #

11 AM

Road bike (commute) 17:26 intensity: (15:51 @1) + (1:35 @2) 6.46 km (22.2 kph) +6m
ahr:142 max:224 shoes: Giant TCR

Ride over to Maddington. The main goal was to lock my bike where it wasn't going to get stolen.

Orienteering (urban) tempo (Suburb Run) 22:55 intensity: (19 @1) + (28 @2) + (2:48 @3) + (8:17 @4) + (11:03 @5) * 6.02 km (3:48 / km) +14m 3:46 / km
ahr:169 max:179 shoes: Salomon Fellraiser black/blue

Maddington line course

Another line course in my area this week but I opted to just run it at a solid pace rather than intervals, flat out or anything stupid like that - especially with my police physical tomorrow (although I only have concerns for the agility test). Had a look at the aerials beforehand, which allowed me to take some creative routes through unmapped bush tracks and off the map (twice) to save time. Also had to take a detour early on when the drain through the park I was running through was a bit less easy to cross than I had imagined (although crossing it anywhere else from where I was turned out to be easier when I had a good look at it afterwards).

CP8 ruined the <4min/km pace I'd been setting for all the others but it did involve having to go over a fence. What a disappointment.

Road bike (commute) 17:03 intensity: (15:50 @1) + (1:13 @2) 6.41 km (22.6 kph) +17m
ahr:115 max:133 shoes: Giant TCR

Ride home on my unstolen bike.
5 PM

Road bike (commute) 35:33 [2] 16.77 km (28.3 kph)
shoes: Giant TCR

Ride over to Kelmscott and back to deliver a package of Bolt's.

Sunday Jun 18 #

1 PM

Mountain bike 2:16:52 intensity: (38:21 @1) + (51:29 @2) + (47:02 @3) 39.91 km (17.5 kph) +692m
ahr:133 max:159 shoes: Giant Anthem

Afternoon ride around my long KC circuit after a birthday brunch at my sister's place. I thought I'd give the Anthem a workout to see how it compared to the XTC now that I've mastered these trails. Since Tash likes to park at the Camel Farm rather than my usual Black Stump car park, I started from there (normally I'd ride Slippery When Dry as my first section but today it was the last).

Very interesting comparison with all the splits. I took PBs by a country mile on both Camikazi (a downhill trail, 25 seconds or a 3.3% improvement) and Mother In Law (an uphill trail, 14 seconds or 5.2%). I knew I was having a good run on MIL and that included having to pass five other riders. It just felt good and I had a good run through all the rocks.

Conversely the other sections ranged from well up there to total shite, notably anything with fire trail where my times were way off. Felt like I was working hard (particularly on the green trail up from the bottom of Flaccid Ashback) but I can only surmise that the Anthem has nowhere near the speed capabilities as the XTC on the wide open trails. Similarly on the fast single track (Flaccid I put in a horrendous time although got held up for a few seconds at the start but the rest of it felt awful), times were substandard. Just means I'll have to get the XTC back in working order before next weekend's MTBO event on a map with 100% fire roads.

The Anthem did seem to handle so much better on the twisty single track though despite what the times say. Still not brave enough to take corners properly though and I jumped on the brakes a fair bit when going out wide.

Plenty of riders, hikers and runners out on the trails though. There were cyclists sitting around at the top of Scorpion both times I was up there as well as on Gungin. One young guy jumped onto Feral Groove very quickly after I started my descent and that hurried me on a bit; might explain why I had one of my better times there with the quick descent.

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Training Targets

Jan 1 – Dec 31 (365d)
Road bike
+ Windtrainer
350:00:00
actual:163:34:2346%
projected:341:10:0097%
Mountain bike
+ Orienteering (MTB)
250:00:00
actual:186:51:1474%
projected:389:43:26155%
Core stability 50:00:00
actual:15:39:4531%
projected:32:40:0365%
Orienteering (bush)
+ Running
+ Orienteering (urban)
+ Stairs
50:00:00
actual:30:08:2860%
projected:62:51:57125%

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