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Training Log: tRicky

In the last 7 days:

activity # timemileskm+m
  Road bike10 5:05:30 77.66(15.3/h) 124.98(24.5/h) 1362
  Orienteering (MTB)3 2:49:56 34.51(12.2/h) 55.54(19.6/h) 669
  Windtrainer1 1:47:30
  Core stability1 29:55
  Mountain bike1 25:35 5.39(12.6/h) 8.68(20.4/h) 35
  Total15 10:38:26 117.56 189.2 2066
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Friday Feb 24 #

Note

Dunno what's happened between this morning and tonight but suddenly the WAMBA site is blocked from my computer because it might be "harmful" (a search for WAMBA also happens to bring up two 'naughty' dating sites but the bloody thing won't even let me visit the mountain bike site like it did this morning).

Actually I barged my way through the warnings and got onto the WAMBA site for just a few seconds before it redirects me to a Flash site. Bloody Flash.
7 AM

Road bike (commute) 21:07 [1] 8.74 km (24.8 kph)
shoes: Giant TCR

To. Work.

Hamstrings and back were sore yesterday although the hamstrings at least were mildly better today. Not sure if it was the back throwing them out or the core strength session I did the previous night.

Wrist is also better today. I'll have to book in to see the real osteopath the first weekday after the pre-poll count work is finished (and ask for a discount since his brother never fixes the problem).
5 PM

Road bike (commute) 16:36 [2] 8.64 km (31.2 kph)
shoes: Giant TCR

Homeward bound, harder than usual just for the sake of it. I think today was the least tailwindiest day of the week too.

Biggest day of the week so far in terms of voters through our door. I also gave someone some bad advice on how the preferential voting system works although I did it with such confidence that he had no choice but to believe me. Found out later that what I told him was wrong (at least for the Upper House) but then if you're relying on advice from a WAEC official, well then you're already in trouble. Besides, they only train us in how to take votes, not how they're distributed. Also, I now want to recast the vote I put in yesterday.

dammit

Got my letter of enlistment today and turns out I don't go to Kapooka on enlistment day (April 24) and only need to go sometime within six months of that date. That means I'll be here to blow away the competition at the first MTBO on April 30, hurrah! Although it also happens to coincide with the Turner Hill XCO event, boo.
7 PM

Windtrainer 1:47:30 intensity: (29:54 @1) + (18:31 @2) + (19:05 @3) + (37:53 @4) + (2:07 @5)
ahr:142 max:176 shoes: Giant TCR

Windtrayner seshion because I couldn't be arsed doing it on the road (it was hot). Tried to wait until it cooled down but that didn't happen so I did it anyway. Seshun was:
Warm up
SCR pyramid
3 x 30/120 MAX
5 x 8/4 at E3
10mins E2
10mins E1

The E2 was meant to be 20 minutes and I'm 100% sure I set up the Garmin that way but it somehow reverted to the 10mins it had been set to previously, stupid thing. Oh well, cutting ten minutes from the time meant I finished just before Tash got home so she couldn't come out and drool all over me. The final 8 minute effort was Hard Work. This is quite possibly the longest wintrainor ceshing I've done.

Had a spa afterwards because you deserve it.

Thursday Feb 23 #

7 AM

Road bike (commute) 20:48 [1] 8.74 km (25.2 kph) +45m
shoes: Trek Madone 5.9

In to work, apparently via a hill.
5 PM

Road bike hills 1:54:59 intensity: (37:51 @1) + (20:23 @2) + (6:04 @3) + (34:43 @4) + (15:58 @5) 44.51 km (23.2 kph) +1318m
ahr:142 max:181 shoes: Trek Madone 5.9

I certainly took a creative route to get to Canning Mills Rd today for hill reps. Session was 5 x 10/5 at E3 although I spent a fair chunk of time in the red HR zone just because the heart couldn't take it.

Today at work I had one guy ruin his ballot paper and he didn't want to give it to me to put in the 'spoilt' envelope in case I saw what he wrote (I didn't really care but managed to convince him I needed it for my reconciliations after he screwed it up into a ball). Then when he did his vote he wouldn't let me fold it into the envelope for him and managed to bugger it up himself so I had to redo it anyway, then he had the nerve to ask me who I vote for!!! I told him I voted for Hanson's Mmm Bop Party. Sadly neither he nor the nation's Millennial generation got the reference and condemned me for being a racist bigot.

Wednesday Feb 22 #

7 AM

Road bike (commute) 27:07 [1] 10.95 km (24.2 kph)
shoes: Giant TCR

Felt pretty seedy when I got up. I'm not entirely confident that I'm not coming down with something, but a wage is a wage and I need the money (plus I wasn't totally incapacitated just yet). Stopped in at the post officery to collect the new derailleur then over to pester voters for the day.
5 PM

Road bike (commute) 19:16 [1] 8.65 km (26.9 kph)
shoes: Giant TCR

Home after another day of pushing voters out of the door. Managed to increase numbers for the third consecutive day - not that it's anything to do with my abilities - although I think the other official was down yesterday so overall it's not been a steady increase.
7 PM

Core stability (core strength) 29:55 [2]
shoes: Fletch's Tevas

First session in a couple of weeks. Had to skip the pushups due to a wrist issue. Don't know what I've done to it but it suddenly got sore just as I left work.

Tuesday Feb 21 #

7 AM

Road bike (commute) 22:00 [1] 8.74 km (23.8 kph)
shoes: Giant TCR

Commute to work. I was going to bring the Trek for after work hill reps but the little bit of rain about the place convinced me to put it off a day since the TCR is the one I use for wet weather riding.

One of the Greens' reps said I'm mad to be riding. I asked her if she meant in general, in Kelmscott or in the rain. Apparently both 'in Kelmscott' and 'in the rain' were the correct answers.
5 PM

Road bike (commute) 19:53 [1] 8.65 km (26.1 kph)
shoes: Giant TCR

Homeward bound. I was looking set to record one less vote than yesterday until a last minute family showed up and I ended up with one more than yesterday although their address caused some grief given the name of their street and the suburb they lived in were almost identical other than one letter, which just seemed crazy for postal reasons. Of course their street name is spelt the other way somewhere else in Western Australia so the correct option failed to appear once I'd left off the additional 'm'.

The replacement derailleur arrived today but of course it's now waiting at the post office - thankfully one that opens before business hours so I can collect it on my way in tomorrow.
6 PM

Mountain bike (commute) 11:48 [1] 4.28 km (21.8 kph) +17m
ahr:88 max:114 shoes: Giant XTC Advanced SL 29er

Ride out to the Thornlie Community Centre with Splash for some evening navigation antics.

Orienteering (MTB) 47:27 intensity: (6:38 @1) + (21:22 @2) + (18:22 @3) + (1:05 @4) 18.57 km (23.5 kph) +61m
ahr:138 max:165 shoes: Giant XTC Advanced SL 29er

Crash drew up a line course on the Canning Waters map from the controls I had there for the event in Dec 2014 so we both rode it, in opposite directions from each other. We started in the light but finished in the dark so good thing I managed to get the Ay-Ups working partway around the course.

Tash had included 27 of the 30 controls from the day but I managed to only visit 25 of them owing to the fact that there was a straight line from 19-18-16-13 but on my version of the map, she hadn't stopped the line at either 18 or 16 so all my brain saw was a straight line and no controls. Ahh well, it was the thought that counts. Other than that, the nav was spot on but it kind of helps that I drew the map and it's not the first time I've been on it. I just kind of looked at the next control and thought 'yeah I know how to get to that'.

Can't say much for the effort because I thought I was going as hard as I could but the HR tells a totally different story. Even my recovery HR (two minutes after finishing) was a rather leisurely 66bpm so I can't have been working that hard.

It's pretty depressing that a flat out effort like this is less than 2kph faster than the meandering ride we did to get there, although I did stop for a couple of seconds per control.

Mountain bike (commute) 13:47 [1] 4.39 km (19.1 kph) +18m
ahr:86 max:108 shoes: Giant XTC Advanced SL 29er

Ride back home.

Monday Feb 20 #

7 AM

Road bike (commute) 22:39 [1] 8.7 km (23.0 kph)
shoes: Giant TCR

First day of my next temporary assignment at pre-polling in Kelmscott! I had an address for the venue that turned out to be a row of shops and/or abandoned dance studios and the only reason I knew just where I had to go was because the Labor spruikers were already setting up their wares out the front (we are in one of the aforementioned dance studios). I had to refuse them when they tried to give me campain materials on my way in and then again when I went for a walk at lunchtime. It's going to be a long three weeks.
5 PM

Road bike (commute) 21:05 [1] 8.65 km (24.6 kph)
shoes: Giant TCR

Home from work. Fairly quiet day with just the two of us doing elector marking off but apparently we get another two next week and then another two the week after (I am now the 'experienced' person so get to help them when they start) so I'm expecting business to pick up. Back isn't feeling fixed, which isn't any surprise because usually when I see Mark, I end up going back to see Andrew afterwards, which kind of sucks because it's not cheap and I wanted to see Andrew last week but he was on holidays so I settled for second best and it didn't pay off.

Sunday Feb 19 #

10 AM

Orienteering (MTB) 1:04:51 intensity: (43 @1) + (10:44 @2) + (40:49 @3) + (11:07 @4) + (1:28 @5) 20.18 km (18.7 kph) +377m
ahr:152 max:192 shoes: Giant XTC Advanced SL 29er

Tash and I had planned a day out at Dwellingup to ride some courses for proper MTBO practice. Decided to ride the MDC from the 2015 champs at Trunrunner Hill followed by Marrinup from 2016 since we'll be riding back-to-back events in Ballarat in four weeks' time.

Tried to convince Tash to give me her course 2 from that event and she have my course 1 but she wanted none of that so I had to reride my course. Took some alternate route choices from the 2015 event but I don't think they were faster since I was 6+ minutes over that time although have to take into account the CBA factor too (since it wasn't a race I didn't bother burying myself).

Okay riding I guess, navigating was fine although I took one poor route from 5-6 because the junction I was looking for wasn't clear so I took probably the third best choice instead (only spotted the second one whilst I was riding the third) then went for the shit single track option 7-8 and only found it by riding through the bush to pick up the end (I think it was taped for the event in 2015). Some of the trails probably need regrading due to wash outs and leaf litter.

Pretty warm out but have to ride in the conditions since past experience tells me it isn't cool in Europe during WOC week.
1 PM

Orienteering (MTB) 57:38 intensity: (24 @1) + (18:41 @2) + (34:17 @3) + (4:16 @4) 16.79 km (17.5 kph) +231m
ahr:147 max:171 shoes: Giant XTC Advanced SL 29er

Managed to convince Tash to give me her course 2 map for this ride so she took my course 1 map and just cut some controls from it. I made a meal of #4 when I was reluctant to ride through some campers at the campground to go to where I thought it was so lost ~2 minutes on the wrong track before going to the correct one by riding through the campers. Lost another minute further into the course on the indistinct tracks by turning one junction too early but otherwise fine. Despite not going flat out and throwing in the obligatory errors, today's time was three minutes faster than the fastest time on this course last year and given I'm now officially an M40, I guess that means I'm a winner!

Still very hot, probably hotter than the morning's ride and we'd only just eaten lunch and my beef cheese lasagne was still sitting in my stomach trying to digest itself. I was quite disappointed that Duncan hadn't been out raking tracks for our ride too. I'll have to have a word with him about that. He really should have them prepared just in case we decide to go for a ride.

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Training Targets

Jan 1 – Dec 31 (365d)
Road bike
+ Windtrainer
350:00:00
actual:70:34:2720%
projected:468:21:21133%
Mountain bike
+ Orienteering (MTB)
250:00:00
actual:45:16:5118%
projected:300:30:00120%
Core stability 50:00:00
actual:8:19:1516%
projected:55:13:12110%
Orienteering (bush)
+ Running
+ Orienteering (urban)
+ Stairs
100:00:00
actual:7:35:257%
projected:50:22:1950%

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