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Training Log: tRicky

In the last 7 days:

activity # timemileskm+m
  Road bike4 10:56:02 181.47(16.6/h) 292.05(26.7/h) 3940
  Orienteering (MTB)1 5:34:47 23.59(4.2/h) 37.97(6.8/h) 1088
  Core stability2 39:25
  Mountain bike1 30:29 7.33(14.4/h) 11.8(23.2/h) 35
  Orienteering (urban)1 28:47 3.35(8:35) 5.4(5:20) 8430 /33c90%
  Running1 21:30 3.13(6:52) 5.04(4:16) 7
  Total9 18:31:00 218.88 352.25 515430 /33c90%
  [1-5]9 18:18:47
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Sunday Mar 26 #

9 AM

Orienteering (urban) race (John Curtin College) 17:22 [4] *** 3.4 km (5:07 / km) +53m 4:45 / km
spiked:17/19c shoes: Salomon Fellraiser black/blue

New map in a small but very complex area with all the height changes. Spent too much time trying to fold my map on the way to the triangle and then trying to find the triangle so missed the optimal route to #1 and followed that up by almost running down the Staircase to Nowhere (which I saw several other people doing later in the course).

Okay for the rest of the course other than running into a dead end between 15-16, in effect almost collecting #1 again on the way, then corrected by going the longer way around to the east rather than the north. Even the finish wasn't straightforward so deserves its own spike count.

Lost out to Oliver by over a minute but he only ever has good runs when I'm there so I'll say I motivated him.

Orienteering (urban) race (College of the Farts) 11:25 [3] *** 2.0 km (5:42 / km) +31m 5:18 / km
spiked:13/14c shoes: Salomon Fellraiser black/blue

Short course, where I tried to knock Richard over several times then confused myself with the finish. Apparently I ran this heaps slower than the long course, which didn't seem right.

Got voted back in as MTBO Convenor after I vetoed R2's plan to takeover, which means Council has to put up with another year of my annoying emails.

Saturday Mar 25 #

6 AM

Road bike hills 3:55:57 intensity: (1:35:56 @1) + (1:22:29 @2) + (51:44 @3) + (5:47 @4) + (1 @5) 116.07 km (29.5 kph) +1325m
ahr:127 max:175 shoes: Trek Madone 5.9

Mark and Ben hill ride. We met at Raffles for some god awful reason, probably because that's the most convenient location for Christophe but he didn't come plus I don't think anyone had come up with a plan by that stage of where we were going. The original email plan had been to head north then Midland line railway to Greenmount then the Mundaring Weir loop but we instead went in the complete opposite direction, freeway south to Roe Hwy then there to Hale/Hawtin, Ridge Hill Rd through Mundaring and the loop from there to home.

I knew it was going to be a tough day when Ben dropped us on the flat out of the Raffles. My legs were stuffed from yesterday and I think Mark was happy to just sit behind me, but we caught back up at the Deep Water Point 'hill' and he didn't drop us again until Hawtin Rd when my legs once again decided they'd had enough. I held my own on the hills though and put in a couple of random hill sprints to completely destroy myself. I'm actually quite surprised with the average speed because it seemed slower than that but then group rides, even with only two other people, are always faster.

After I left the other two at Crystal Brook Rd I was on my way home along Kelvin Rd when some motorist driving in the opposite direction yelled profanities out of the window. I have no idea if it was directed at me, his car, someone in his car or just life in general but to be fair, he was in a car and I was on a bike and if the situation was reversed, well I'd be pretty upset to be stuck in the car too. Maybe not yelling profanities out of the window levels of upset but I'd at least look miserable.

Friday Mar 24 #

9 AM

Mountain bike 15:11 intensity: (13:27 @1) + (1:44 @2) 5.76 km (22.8 kph) +21m
ahr:105 max:136 shoes: Giant XTC Advanced SL 29er

Ride to the bottom of the hill. Left wrist is giving me grief, probably from the pushups yesterday.

Orienteering (MTB) (mapping) 5:34:47 intensity: (12:13 @0) + (2:41:53 @1) + (1:24:10 @2) + (1:00:19 @3) + (11:12 @4) + (5:00 @5) 37.97 km (6.8 kph) +1088m
ahr:122 max:221 shoes: Giant XTC Advanced SL 29er

Map updates to the Banyowla map. The refurbished Forerunner arrived yesterday so I gave Tash's device back to her after only the two uses.

Thought I could just have a few runs up and down the hill to add in the new bits of singletrack but ended up spending more time making map changes and additions to other areas and so in the end only got a run of SC - which is definite double black diamond material (I walked much of the lower part especially over the bloody rock face) - and then a run of Morning Glory followed by climbing the lower part of Jump Dungeon (which is actually quite rideable in the upwards direction) before I had to bail on that when I found a previously unmapped track along the east side of the drain so followed that all the way out to Canning Mills Rd. This was in addition to a missing track along the west side of the drain further north that I explored earlier.

Finished by climbing CM Rd then a part run of the old single track then a full run of Wear Your Trousers. Thought I'd gotten off lightly with just a whole raft of scratches but the wheel hit an obstruction right near the bottom of WYT (which I'd already ridden not long before) and I went over the handlebars.

Finished off along the river track to add that in although that part of the map will need contours added if we're going to use it - they seem to be absent for some reason - and more detail for houses, parks and streets.

I'll need to head back out on Sunday to finish off the tracks I missed and I expect there'll be other changes too given how many I found today. Stopped in briefly at Kaarakin to see if we could use their parking lot but they fobbed me off to some other woman to contact. Forgot to restart the GPS after leaving there so had to do two circuits of the fenceline to add in the missing track along the west side.

There were a significant number of people walking dogs along the trails too. I didn't actually encounter any of them in the steeper parts of the park but what was unusual was the sight I saw in the early part of the day when I was investigating what appeared to be a walking trail, I came across three older people having a break - two were women but the third an older guy looked like he was reenacting the crucifixion by having a massive cross strapped to his back. This thing was seriously bigger than he was and I have no idea what its intended purpose was and I didn't hang around to find out (I was a bit freaked out by the sight of it all).

Mountain bike 15:18 intensity: (13:13 @1) + (2:05 @2) 6.04 km (23.7 kph) +14m
ahr:112 max:134 shoes: Giant XTC Advanced SL 29er

Ride home from the bottom of the hill. At the Verna St roundabout some motorist decided to cut me off by pulling in front with his or her left indicator on but then made the mistake of not actually turning to see what the annoying cyclist would do. Needless to say I didn't waste the chance and cut the motorist off just as he or she had done to me only moments earlier! Made it a bit difficult checking for traffic from the right with a car blocking my view but I managed. Lesson is, wait a few seconds and you can avoid any aggravation.

Followed that up by having a car wait for me at another roundabout when he had right of way. It must be common for cyclists to pull out into roundabouts given the frequency with which I have motorists stop and wait to see if I'll do it or else they just think all cyclists are law breaking delinquents and are just preempting our lawbreakingness.

Thursday Mar 23 #

12 PM

Road bike (commute) 24:38 [1] 8.87 km (21.6 kph)
shoes: Giant TCR

Ride over to do some errands in Gosnells, in order of least depressed to most depressed employees (OPSM then the post office and finally Centrelink). The woman who served me at Centrelink looked so unhappy that I regretted turning up to bother her but I did try and brighten her day by not immediately complaining as the three people in front of me did. Sadly it didn't seem to work. I thought I'd have to fill in some complicated forms to get hold of a CRN but apparently all I needed was ID and she wrote one down for me via her commlink, at which point I aggravated her further by asking if there was anything else I needed to do. She directed me to the rank of computers nearby but they were all full of homeless looking people so after waiting for two minutes, I figured the computer I had at home would probably do the trick so hightailed it out of there before I got accidentally employed as a government supervisor.

Unfortunately when I tried logging in at home, the online service was acting just like a normal government department and was unavailable.
5 PM

Core stability (core strength) 35:55 [2]
shoes: Fletch's Tevas

Core strength stuff plus pushups and situps.

After taking my photo ID to get a CRN from Centrelink earlier today I figured I'd have everything I needed to claim payments online but even though I've now linked Centrelink to the myGov page, it seems in order to actually request payments, I need to visit my local Centrelink office with photo ID. I really should have known better.

Wednesday Mar 22 #

10 AM

Road bike hills 5:41:48 [3] 143.99 km (25.3 kph) +2615m
shoes: Trek Madone 5.9

I didn't have much on today so I went for a quick ride through the hills. I realised it was longer than planned given I left home sometime just after 10am but when I passed by Kalamunda SHS they were releasing a bunch of kids into the wild at the end of the school day. That didn't stop me going and riding a couple more hills though because the legs weren't yet totally destroyed by that stage so I figured I'd finish the job. Managed to not crossover anything I'd done earlier in the ride.

Tuesday Mar 21 #

11 AM

Road bike 53:39 [1] 23.11 km (25.8 kph)
shoes: Giant TCR

Recovery ride around the block at high cadence SCR. I had thought about doing a hill ride with the 5 Dams on next weekend but abandoned that plan due to a) the prospect of rain, b) the vet visit I booked for one of my cats this afternoon (Tash's mum found an abscess on her tummy while we were away, probably caused by the fight with that other stupid cat a couple of weeks ago), and c) giving the legs another rest day.

Unfortunately the prospect of rain turned into the reality of rain when I was about as far away from my house as I was going to get on this ride and it never let up afterwards (still going now an hour later) despite the dumb forecast saying it'd be afternoon and evening showers - summer seems to have disappeared without so much as a whimper (I'm sure climate change will be blamed for that as it always is when we get a hotter than usual summer). Mind you that's about par for me when I could have gone out a couple of hours earlier if not for the bits and pieces I was tidying up on the computer (ADF security clearance, uploading GPX traces to the Banyowla map, etc). Looks like there are a few tracks to go out and explore in Banyowla, including one that Saz rode that goes right through one of the OOB areas so not sure what I'm going to do with that if MTBers are able to freely access it. I guess I should revise the OOB.
5 PM

Running 21:30 [4] 5.04 km (4:16 / km) +7m 4:14 / km
shoes: Salomon X-Scream blue/grey

I went for a run just to remind the legs of what was involved. Almost managed to stack it at the top of the last bit of single track but managed to avoid doing so by not falling over.

Found out today just how expensive cat medications are. Anyone would think the price of medication is inversely proportional to the size of the animal taking it. If human medication was that price, there'd be riots among the senior citizens although anyone on an age pension wouldn't be paying more than a dollar for it anyway.
10 PM

Core stability 3:30 [2]

Push up and sit up regime, 3 x 10 of each. Probably time I did this again given I have another PFA in less than three weeks. Should be an interesting assessment with the Wembley 6hr the prior day.

Monday Mar 20 #

Note
(rest day)

We were in a bit of a rush to get to our 7:15am flight today, which should never have happened given we were staying directly across the road from the airport!!! I got Tash to give me GPS directions though given the complexity of roads right out the front (wanted to make sure I was on the right one) but her directions took us to the far end of the terminal, then when we did get in I had forgotten that the sign directing you to rental returns actually puts you into the wrong lane so I had to do a lap of the block to get back in and we just got the car back at 6:30, which was the latest they would have allowed it before charging another day's rental.

We also only just made check-in before the counter closed but were promptly delayed with boarding for a half hour before they let us on, only to sit on the plane for 2.5hrs with some kind of refueling issue (paperwork was the excuse) before they finally booted us off back into the terminal to sit there for a bit longer. I did at least get to watch an entire 2:02 length movie before that happened but thought the constant half hour updates from the captain telling us it'd be another ten minutes were a bit rich (we got three of those before the decision to get off the plane was made).

At least we got a $100 credit towards our next flight and it's not like I was doing anything today but Tash ended up missing work because of it.

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Training Targets

Jan 1 – Dec 31 (365d)
Road bike
+ Windtrainer
350:00:00
actual:107:50:4430%
projected:463:06:05132%
Mountain bike
+ Orienteering (MTB)
250:00:00
actual:74:12:0329%
projected:318:37:38127%
Core stability 50:00:00
actual:8:58:4017%
projected:38:33:0677%
Orienteering (bush)
+ Running
+ Orienteering (urban)
+ Stairs
100:00:00
actual:9:34:529%
projected:41:08:3341%

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