Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log: tRicky

In the last 7 days:

activity # timemileskm+m
  Mountain bike3 9:30:00 125.93(13.3/h) 202.67(21.3/h) 2933
  Road bike2 3:35:35 58.28(16.2/h) 93.8(26.1/h) 979
  Orienteering (urban)1 20:53 3.17(6:36) 5.1(4:06) 47
  Total6 13:26:28 187.38(4:18) 301.56(2:40) 3959

Friday Apr 28 #

10 AM

Road bike hills 1:33:33 intensity: (25:17 @1) + (37:12 @2) + (6:59 @3) + (24:05 @4) 41.3 km (26.5 kph) +773m
ahr:137 max:174 (sick) shoes: Trek Madone 5.9

Still sick which is pretty poor form for a milestone birthday like today but I had to collect the keys from Kelmscott PS for Sunday's event so thought I'd do the planned hill session anyway. Plus it was only a short one so I figured I would cope. Session was 3 x 30sec seated sprints (which were more like 'my god this 30 seconds is taking forever' type efforts) followed by 3 x 8/4 climbs at E3. The woman I was collecting the keys from wasn't there when I first dropped by so I went back afterwards.

Cool down at E1, where I decided to go for a ride down the Tonkin path to Ranford Rd and return home that way. Had some guy on the highway yell at me as I went past but I paid him little attention because my cycling brain has learned by now to ignore shouty people but as I got close to Champion Dr I not only realised that there wasn't any traffic on the highway but that the highway was in fact on fire and that the shouty man from earlier was a police officer. Managed to bypass another police car on the road but wisely decided not to go any closer to the fire so turned and went back. The path still hadn't been closed when I went back through and it was very easy to not see the police cars blocking the road from the path.

I realised two things as I was getting ready to leave this morning, then thought about it a bit more and decided it was actually three things:

1) My second last run at Murdoch (2012 sprint champs) was immediately following an illness and my legs seized up during the event, causing me to crash and burn from 3rd to 10th (last) in the M21 field; hopefully this doesn't happen tomorrow

2) The last time I rode at Banyowla was in 2014 and with an Achilles injury so I had been hoping for a good lead in to this Sunday's event - sadly not

3) The 12hr rogaine is in two weeks' time - after last year's autumn 12hr I declared it was my last competitive rogaine because it hurt too much (and that was in fact my last bush rogaine) and going back even further, the 2015 event at the same time of year I stated in my log that I'd need to train next time because I fell further and further behind Fletch during that event and so far what training have I done for this year's?
3 PM

Mountain bike (commute) 12:00 [1] 4.0 km (20.0 kph)
shoes: Giant Anthem

Ride to and from the physio for a late appointment because I totally forgot about the 2:40 appointment. Only reason I had an appointment was because I was dumb enough to tell DFR on Monday that I'd been to the physio since I last saw them. That was a costly error as it turned out because they wanted a Report.

Thursday Apr 27 #


Looks like I'll be writing off another day. Note to self - don't have jelly right before bed.

Wednesday Apr 26 #

7 AM

Road bike (commute) 2:02:02 [1] 52.5 km (25.8 kph) +206m
(sick) shoes: Giant TCR

On Monday I mentioned to Tash that I had a sore throat and that it'd no doubt progress to an illness. Sure enough my dream became a reality today and I didn't feel that crash hot when I got up but I had an osteopath appointment so I had to go to that.

Couldn't be bothered driving so I rode there. Got ready with heaps of time to spare but then couldn't find my cycling shoes, which I ALWAYS keep with my bike so that I know where they are. I didn't want to wake Tash in case I'd absentmindedly left them somewhere but after searching the study, the spare room, my car, the lounge, my backpack, the cupboards, the shed and my bedroom (twice), I finally relented and asked her where she'd put them during her tidying up yesterday. Turns out they were in a place I'd probably never look for them so I ended up leaving later than planned but somehow still got there on time.

I think it must have been Walk on the Wrong Side of the Path Day today because more than half the people I encountered were doing just that. I thought about running several of them over but decided against it in the interests of not running people over despite them probably being better off if I did so.

I also managed to outsmart myself with the various detours along the railway line and ended up at GE Hwy before I meant to rather than crossing GF Fwy at the overpass so I got stuck waiting for ages for all the traffic at the GF Fwy on ramp off the highway, which totally blowed.

I swear if I'm sick this weekend there'll be hell to pay. I'm really interested in riding Rob's 34 control long course at Banyowla just to see what the heck he's done with it.

Tuesday Apr 25 #

9 AM

Mountain bike 4:49:34 intensity: (3:38:16 @1) + (29:05 @2) + (40:29 @3) + (1:44 @4) 91.95 km (19.1 kph) +958m
ahr:106 max:164 shoes: Giant XTC Advanced SL 29er

Tash had organised with Beggles and Debbie to do a Kep Track ride from Northam to Bellevue so she tricked me into going as her support. However she decided the day before to not do it in favour of organising stuff for this weekend but I kept up my end of the bargain and went along with the others.

They dropped me off at Northam and started off closer to Perth (after the climb) so I said I'd be doing this week's training session from Northam to Bakers Hill and don't mind me if I blow past and keep going. As it turned out, the trail was shitty to follow between Northam and Clackline (as I knew from prior experience) so attempting my session of 4 x 15mins E2 with a 30sec sprint in every five minute block proved futile for the first half, then I caught up with the other two and tried to get them to go the wrong way but I ended up going the wrong way instead and had to come back. I finished off my session just past Bakers Hill then came back for a morning pie with the other two.

After that it was plain sailing and I just rode along with them at a moderately sedate pace with Debbie getting tireder as the ride went on. A shop in Chidlow tricked me into believing it had ice cream when in fact it did not so that was disappointing. Beggles also blew his tyre up right as we got to Sculpture Park so he spent a bit of time repairing that (the spare tube went flat immediately).

Bellevue RSL was cranking when we got back, as we figured it may be (although there was no-one there at 8am when we arrived).

Monday Apr 24 #

3 PM

Orienteering (urban) (Suburb Run) 20:53 intensity: (20 @1) + (32 @2) + (7:47 @3) + (11:52 @4) + (22 @5) 5.1 km (4:06 / km) +47m 3:55 / km
ahr:162 max:176 shoes: Salomon Fellraiser black/blue

Carramar line course. I had a bunch of stuff to do today that ultimately ended me Up in A Joondle so I figured I might do a northern suburbs map rather than Orelia, which also wasn't really close to me. Of course I confused Carramar with some other northern C suburb with a golf course (Connolly) so it took me a while to figure out where it was in relation to Neil Hawkins Park (which was where I was at the time). Thankfully not too far away but it was in the opposite direction to where I had hoped to be heading but no matter, I went out there anyway since I already had the map downloaded.

Told Tash I would cruise at an 'easy' 3:55 pace but backed off that even further with a slight soreness in the left calf from Saturday's ride plus there were some minor hills out that way. Ironically the second fastest paced split I did was from the last control to the finish, which was an uphill leg of 1.2km and I thought I was gunning it faster than last week's finish but I guess the hill took the pace off. Oh well.

Saturday Apr 22 #

8 AM

Mountain bike race (Karri Cup) 4:09:06 intensity: (2:40 @1) + (15:06 @2) + (2:13:41 @3) + (1:20:08 @4) + (17:31 @5) 99.79 km (24.0 kph) +1951m
ahr:159 max:183 shoes: Giant XTC Advanced SL 29er

I seeded myself right up the front for this event because I'm so deserving and as it turned out, none of the front guys wanted to lead (not even last year's winner) so that left me to lead the pack out. Silly gits. Anyway they only let me lead for around 8km before one of my followers decided I wasn't going up a slight incline fast enough - I only have one speed; tRicky's speed so like it or get in front - and he took over and promptly missed the next turn. Since I was right on his wheel he took me with him for all of 1m before I pulled back and took the correct turn. Of course we had ten people right behind us so that thrilled them no end. Over the next couple of kilometres the entire group of eleven went past and sadly I couldn't hold on due to the aforementioned tRicky's speed issue so I watched them disappear off into the distance. On some of the long stretches I could see one of them had fallen off so I made it my mission to catch him but it didn't seem to be happening until we got to the Bloody Steep Hill at the 24km mark (which was immediately following the Really Shitty Single Track, a soft dirt windy downhill section where every single bend was off camber and I ended up in the bush more than once) where he was stopped halfway up complaining about not having put on his 32 front chain ring (I had on my 34 so I don't know what his problem was) and left him behind. Seems I finished this stage in 11th position since no-one else was fast enough to catch me on my lonesome.

Had a 10min or so break before heading off behind some of the slower contestants who'd caught up at the break stop and so had some targets early on. I don't really remember much about this stage other than that near the end I figured I could potentially throw in a 25kph average on this stage if only I had some luck near the end and sure enough, there was a bit of a downhill leading into the lunch stop (right before a bit of an uphill) so I just ticked over that average.

I stopped for aaaaaaages at lunch because Tash was there and she looked lonely plus I had a hard time eating the provided sandwich so a gazillion people had already left before me, giving me plenty of targets all throughout the stage. Didn't see all that many early on but found four in a row on a hill climb (two were walking it) and promptly broke all their spirits. I thought this stage was fast but turned out to be my slowest for the day at 23.0kph.

Only saw three people on the final stage since I had a short break at the last stop and I passed two of those on the long sand stretch near the end. Some people during the day did try to hang on when I went past but not with much success. I think one did tack on for a couple of minutes but only as far as a hill, where I usually tried my best to shake the chaff off and it worked to good effect.

Turns out this was my fastest time ever by 27 minutes but then it's also a totally different course with very little single track and I'm sure less climb than previous years (AP agrees with me on that point, about 500m less based on the 2014 course but 200m more based on 2012, strange since they were effectively the same course) plus about 2km shorter. Apparently last year's course was 9km shorter and the same guy won it 13mins quicker this year.

I put myself into the vets this year given last year 7 of the top 10 places were from the open category (with 50 open riders overall) but there was a huge turnaround this year with 6 veteran riders in the top 10 and only 10 open riders in the whole race. Dunno where all the open riders from last year went. They can't have all turned 35 this year. Sadly for some bizarre reason they paid prizes in the open category down to 3rd whereas they only paid down to 2nd in the vets (which had 44 riders) but then I only finished 5th so wouldn't have gotten anything anyway. If I'd gone in the open, I still would have missed out in 4th place.

However I was aiming for top ten overall and I got that (8th place) sandwiched in amongst those riders just outside the elite level - eight minutes separated the top five riders then there was a nine minute gap back to 6th and I was two minutes off that! Mind you, what I needed was for this race to be longer since I got better as the race went on - 11th overall in the first stage, then 10th, 7th and 6th. One more 25km stage and I may have beaten the two guys in front, both of whom had quite bad times in the last stage (Matt Dec was one of them).

Another interesting point is that the results also show the length of rider rest times this year. In the top ten, I was the only rider whose cumulative rest times total more than an hour (1:02), with the next longest being the guy who won at 32 minutes and that was probably because he was waiting for his fellow riders to come in so he could outride them again. The rider in 14th has 1:18 so that doesn't make me feel so bad.

After seeing the results at the finish, I told Tash we'd have to go to presentations because one of us had made the podium. She asked where I had finished and what I should have said was 'I can't tell you' then surprised her at presos when she got 3rd in the 50km WO category but I spoiled it and told her. Oh well, she was shocked anyway.

Mountain bike warm up/down 19:20 intensity: (17:25 @1) + (1:55 @2) 6.92 km (21.5 kph) +24m
ahr:114 max:131 shoes: Giant XTC Advanced SL 29er

« Earlier

Recent Comments

Being burgled (twice) 8  
2+ days ago
Shoes 4  

Next Up


complete history

Training Targets

Jan 1 – Dec 31 (365d)
Road bike
+ Windtrainer
Mountain bike
+ Orienteering (MTB)
Core stability 50:00:00
Orienteering (bush)
+ Running
+ Orienteering (urban)
+ Stairs


Search Log

Recent Weeks:

Training hours by intensity
Apr 30
Apr 23
Apr 16
Apr 9
Apr 2

Training hours by activity
Apr 30
Apr 23
Apr 16
Apr 9
Apr 2

Training kilometers by activity
Apr 30
Apr 23
Apr 16
Apr 9
Apr 2

all weeks | months | years | as calendar