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Training Log: tRicky

In the last 7 days:

activity # timemileskm+m
  Mountain bike5 6:19:18 61.55(9.7/h) 99.05(15.7/h) 1655
  Mapping1 2:26:04 3.64(40:08) 5.86(24:56) 29
  Road bike2 2:25:14 38.99(16.1/h) 62.74(25.9/h) 580
  Orienteering (MTB)1 1:26:56 15.82(10.9/h) 25.46(17.6/h) 72415 /15c100%
  Orienteering (bush)1 1:23:12 6.66(12:30) 10.72(7:46) 117
  Core stability2 1:03:40
  Total11 15:04:24 126.65 203.83 310615 /15c100%

Saturday Jun 23 #


Thought about doing parkrun and a couple of Metro maps on the bike today but decided packing, resting the legs and finishing off the Scotch map (as much as I can) were higher priorities.

Meanwhile I contacted our carrier for the Ornskoldsvik -> Stockholm -> Vienna leg of our journey yesterday regarding transport for bikes and received the following:
Unfortunately we cannot confirm your bicycle as special baggage on your selected flight.
Please contact us to help you find an alternative solution.

Of course their Aus office is closed on weekends and we leave tomorrow. I'm less than happy that their website asked us to organise through our travel agent if that's how we booked and I have twice contacted her in the past three weeks and she's not been able to sort anything out, which is why I went direct yesterday (ran out of patience with the system) so now we're stuck. I kind of need my bike on the day we get to Vienna.

Friday Jun 22 #

1 PM

Mountain bike intervals 2:14:04 intensity: (45:59 @1) + (42:28 @2) + (18:32 @3) + (27:05 @4) 46.78 km (20.9 kph) +736m
ahr:133 max:172 shoes: Giant XTC Advanced SL 29er

A rather late start to the day even by my standards but I was busy not doing other stuff that I was meant to be doing this morning. Last strength session before heading off to Europe for the first of our comps with an acronym that's so long it almost isn't worth the bother.

Headed down to Langford Park to take a break from Pickering Brook and because there's a long enough section of good trails to get the speed and HR going (except on the downhills as I found out - HR dies off on those). Started off on my usual single track circuit out to the haul road then the session of 3 x 2/2 at race pace followed by 4 x 10/5 also at race pace. Took a map of the area so I didn't get lost although I did take a couple of wrong turns given I was going on map memory for each effort. Last rep was a bit dismal as I think my endurance was waning by that point; couldn't get the HR to where it needed to be until I hit an uphill section.

Finished off with more single track for a bit of fun although bailed before Valley of Opportunity because I encountered the Only Other Rider out there (if the one other car in the carpark was any indication) and he was going at around 2/3 of my speed and I couldn't be bothered trying to pass him so I cut it short and went back to the car. Legs were done by that stage anyway.

Might have to switch over the chain and cassette given the smallest chain ring was jumping even though I had it serviced only a little over a week ago. Might be a problem with it that I cannot deal with on the off-chance I actually get into the smallest chain ring during any races. Funnily though, the gears are changing better than they were pre-service; who'd have thought taking the bike in to be repaired and having the gear cable replaced would fix that problem?

Stopped in at Byford IGA on the way home and noticed the early voting booth for tomorrow's Darling Range by election and wondered why the WAEC hadn't contacted me for work given I am on their registration board so went online when I got home and applied for a position (for tomorrow!) Last time I applied for an election role the day before the election I somehow managed to jag one although I think I left this a bit late. My sister had told me about the election on Wednesday (it's not my electorate so I had no knowledge of or interest in it) but I didn't think to apply at the time. DR is only the electorate next to mine - when I worked at the Kelmscott early voting centre last year there was about a 40/40/20 split of voters between Darling Range, my electorate (I forget which one I live in) and Other so it's not like I'm hugely far away from it.

Thursday Jun 21 #

9 AM

Road bike 47:17 [1] 20.59 km (26.1 kph)
shoes: Giant TCR

Recovery ride around the block.

Wednesday Jun 20 #

8 AM

Orienteering (bush) 1:23:12 [3] 10.72 km (7:46 / km) +117m 7:22 / km
shoes: Salomon Fellraiser black/blue

Putting out four controls for the WA School Champs (high school division) and then checking all the other flags out there, other than two, which I forgot (but they were on my patrol route later so I checked them then). I had the option of going on bike or foot and finally decided on foot as I can check locations more easily that way and good thing I did too as the last few I checked I caught up with Helen putting out her last one and overtook Ian putting out his last few so had I done it on the bike, I would have been standing around for a fair while waiting for the flags to catch me.
10 AM

Mountain bike 2:28:41 [1] 29.06 km (11.7 kph) +467m
shoes: Giant XTC Advanced SL 29er

Riding laps of my patrol route of nine controls making sure that neither they nor the school kids disappeared. Only had to help out one pair that were on a track far from the one they wanted - well only a couple of hundred metres, which was apparently not as bad as some people the other marshals helped who were on the wrong side of the lake. Had to give a couple of girls near the end the hurry on as they were going to run over time (one I had seen wandering in the opposite direction of her course about 3/4 of an hour earlier - she was the only person left on my route - and she hadn't made much progress since then).
2 PM

Mountain bike 22:19 [1] 3.68 km (9.9 kph) +72m
shoes: Giant XTC Advanced SL 29er

Control collection.
3 PM

Mountain bike 1:10:02 intensity: (20:49 @1) + (23:45 @2) + (24:01 @3) + (1:27 @4) 18.65 km (16.0 kph) +328m
ahr:132 max:163 shoes: Giant XTC Advanced SL 29er

Didn't feel as though I'd done enough on the bike so did a few laps of Forsyths Mill (probably about right for my annual pilgrimage given I was last here on 4 June 2017 although I came twice last year to make up for not going in 2015). Decided against my usual E-M-H laps and went straight for H-E-H so I could see if I was getting tired by the third one based on the first. Thought I rode the last better than the first but was only a few seconds in it. Thought about a fourth lap but decided not to wear myself out before my recovery day tomorrow.

Sadly these times were miles off any PBs (the E lap was over a minute behind my previous slowest time).

Tuesday Jun 19 #

9 AM

Road bike hills 1:37:57 intensity: (29:10 @1) + (38:54 @2) + (14:32 @3) + (12:04 @4) + (3:17 @5) 42.15 km (25.8 kph) +580m
ahr:135 max:224 shoes: Trek Madone 5.9

Hill session, same one as last week except without the flats. I was going to go on Mills Rd E but there were roadworks at the bottom with half the road closed off and I didn't want to deal with that so headed over to Turner Rd only to find the gate at the bottom was closed so I kept going over to Canning Mills Rd as per last week and did it there. One other cyclist out there doing hill repeats. He almost caught me at the end of my second set just as I turned around to go back down.
3 PM

Mapping 2:26:04 [1] 5.86 km (24:56 / km) +29m 24:20 / km
shoes: Salomon Speedtrax black/yellow

Part 3 of the mapping field check at Scotch although there's going to be a part 4 because I ran out of time (should have just focused on the school property rather than exploring further north) when it got dark and I couldn't see the paper anymore. Plus given the few scattered showers that got me, writing on wet paper became a bit tedious. Found some potentially interesting stuff but it's all a bit far away from the action. The bush is going to be a total pain to map if I decide to do it properly (if we're even allowed in it) otherwise it's going to be a single shade of green! Most of it sucks.
7 PM

Core stability 30:00 [3]
shoes: Salomon Speedtrax black/yellow

PT in part in the rain, first time it's ever rained during a local PT session that I recall (on the odd occasion that I turn up) in the almost 14 months since I started. Lots of jogging interspersed with many other hurtful activities.

Monday Jun 18 #

8 PM

Core stability (core strength) 33:40 [2]
shoes: Fletch's Tevas

Sunday Jun 17 #

9 AM

Mountain bike warm up/down 4:12 intensity: (46 @1) + (3:18 @2) + (8 @3) 0.88 km (12.6 kph) +53m
ahr:130 max:143 shoes: Giant XTC Advanced SL 29er

Ride to the start at MTBO. I didn't bother with a proper warm up because it was too cold, if that makes any sense.

Contrary to Tash's log, it was not a 700m climb over such a short distance.

Orienteering (MTB) race (Murray Valley) 1:26:56 intensity: (9:22 @1) + (11:02 @2) + (43:09 @3) + (23:23 @4) *** 25.46 km (17.6 kph) +724m
ahr:150 max:173 spiked:15/15c shoes: Giant XTC Advanced SL 29er

I didn't get off to the best of starts today. When we got to the event, my first thought upon exiting the car was 'I haven't brought my helmet' but luckily Hadrien had found one in the shed and brought that so I wore it. I think I was too busy stuffing around with fixing tubes and altering my map board yesterday (thought I'd try something different and wore my compass on my wrist rather than attached to the board - didn't seem to bother me and I never looked at it, not even at the start like I normally do to align the map for the first leg).

I think I picked mostly good routes except 2-3 where I didn't see the yellow option (I saw two options but not the third, I also missed it again from 4-5) and that was the only split that I lost for the day to Tom and to anyone in fact (medium and long courses had several common legs).

Not surprising that I never got into the red zone at all. My left hamstring was a bit sore and in fact yesterday's run & w/t were enough to stop me getting into that zone today. I think my next w/t pre-race will have to be at a lower intensity.

So as I mentioned yesterday, I said I'd be surprised if they'd replanted all the pine trees on wasteland hill and they have in fact done that so all the crap tracks I rode for the national champs in 2016 are no longer in existence along with the majority of difficult tracks that Alcoa bulldozed down the hillside around that time. Makes for a much neater map at least. Hadrien also did a good job of regrading a bunch of tracks and found a couple of extras as well, and he also rode down the blackberry track that I warned all the competitors away from in 2016 but it was an obvious route choice for both the long (14-15) and medium today (blackberries didn't seem to be as prominent but the track was still as shite as ever and I had to stop myself from going head over handlebars by riding into a sapling).

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