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Training Log: tRicky

In the last 7 days:

activity # timemileskm+m
  Road bike3 3:00:53 49.52(16.4/h) 79.69(26.4/h)
  Orienteering (MTB)1 1:31:25 19.08(12.5/h) 30.71(20.2/h) 95811 /11c100%
  Core stability2 1:11:00
  Hiking1 1:00:00
  Running1 32:29 3.14(10:21) 5.05(6:26) 6
  Total8 7:15:47 71.74 115.45 96411 /11c100%
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Friday Oct 20 #

9 AM

Running 32:29 intensity: (10:42 @1) + (4:53 @2) + (16:31 @3) + (23 @4) 5.05 km (6:26 / km) +6m 6:24 / km
ahr:132 max:163 shoes: Salomon Fellraiser black/blue

With the beating I've been giving my knee jumping up and down on the mattress all week, I thought it'd be good to test it in the field on an actual run (of sorts). Started off at a sensible walk and broke into a jog whenever I felt like it so lots of walk breaks since I didn't want to overdo it on the first attempt.

Knee was okay for the most part; it was the quad that had the issues with it being quite tight but not painful. It eased off in the second half so I was able to go for longer without a walk break.

The grass around the back of the rec centre has gotten quite long (been a while since they mowed it - waist high now) so I was struggling to get through that then had to pull bunches of grass seeds out of my socks when I was done.
3 PM

Road bike (commute) 1:05:00 [2] 28.63 km (26.4 kph)
shoes: Giant TCR

Ride from home to the O shed to pack up gear for tomorrow's ultra-awesome event. Good thing I took my phone because I got a call from a recruiter along the ride asking if I was available next week as there is a one week accounting contract up for grabs. With these type of jobs if you don't answer the phone, you miss out. Anyway she said she was going to put forward three candidates and in my experience if I have anything less than a 100% chance at the job, I may as well just be 0% so I won't hold my breath (although I will take my phone to the event just in case).

Right knee has swollen up a bit after today's activities. Will give it a rest tomorrow, other than having to put out 70 controls in a small area of park!

Thursday Oct 19 #

8 PM

Core stability (core strength) 26:00 [2]
shoes: Salomon X-Scream blue/grey

Core strength session, need to remember to only use Fletch's Tevas as these dumb Salomons aren't flexible enough to do the ankle stretching part of it. Managed to give the right knee a great big crack doing that too.

Wednesday Oct 18 #

4 PM

Road bike (commute) 1:06:00 [2] 30.29 km (27.5 kph)
shoes: Giant TCR

Ride to Shenton Dark(ness) for a Council meeting. For the second time in succession I was on time, early in fact. I've got to stop making a habit of this otherwise I'll build up false expectations.

Got there quicker than expected because after turning off Thomas St I crossed Rokeby Rd without realising it and was suddenly at the street I needed to turn down shortly afterwards and would have kept going if I hadn't glanced at the street sign.

Tuesday Oct 17 #

10 AM

Road bike (commute) 49:53 [1] 20.77 km (25.0 kph)
shoes: Giant TCR

Ride to and from the physio in Armadale for my three weekly visit, which was downgraded from fortnightly and the next one is now a month away! I guess that means I'm getting better. Apparently the right quad is supposed to be sore.

Managed to lose track of what I was doing on the way there and overshot my turnoff by a couple of blocks so added about a kilometre and a half to the outward trip, meaning I don't think I've ever taken the same route to get there.
2 PM

Core stability 45:00 [2]
shoes: Fletch's Tevas

Weights, core strength and jumping up and down on the mattress (I don't have a mini-tramp) to get my knee used to being shocked again.
4 PM

Hiking 1:00:00 [1]
shoes: Salomon X-Scream blue/grey

Checking control locations for this weekend's ultra-sprint as well as making minor updates. Of course it wouldn't be a tRicky event if the council hadn't decided to do works on part of the map after I've drawn it and set courses. It seems the Volcano Playground will be closed this weekend for maintenance, probably the one weekend of the year that it will be closed. It created an OOB dilemma for some of the courses...

Monday Oct 16 #

Note

Two things of note happened today:
1) I cancelled my basic training for November because my knee won't be ready for it. This is disappointing as it means I have to put it off for another two months and it'll start to eat into our travel plans next year (Nov/Dec would have been ideal).
2) Tash's laptop blew up - possibly due to a power surge we suffered while away yesterday (not sure why this would have affected the laptop as it was plugged into a power board with surge protection and the mains also has surge protection) - so she got a guy out to fix it and I got him to have a look at my dual screen issue that I've not been able to sort out since I picked up the laptop and two monitors from my last workplace (>18 months ago). He said it was a faulty DVI port in the docking station and asked if I had a DVI-to-VGA cable, which I didn't but in my search I pulled out the second docking station that work had given me and lo and behold, swapping them over fixed the problem. Gah! So now I have not two but three screens and could have had it all this time if only I'd known.

Sunday Oct 15 #

9 AM

Orienteering (MTB) race (Blue Range Hut-Uriarra) 1:31:25 intensity: (35 @1) + (5:36 @2) + (14:53 @3) + (58:39 @4) + (11:42 @5) ** 30.71 km (20.2 kph) +958m
ahr:166 max:223 spiked:11/11c shoes: Giant XTC Advanced SL 29er

ACT Long Champs

Wow tough day out today as the climb shows but that suits my strengths, or at least my strengths pre-injury. We had to go up a significant hill straight out of the start and the guy who started six minutes ahead of me was still walking to the top when I passed him. Passed Rob Prentice (2 minutes) just over the other side then out of the first I took the 'slow' track down the hill on the other side and got some nice air off the water bars before I think the third time I was landing as I hit a ditch and just managed to pull the wheel out before I totally killed myself. Took it easy after that to the bottom of the track.

The rest of the course was a pure slog with lots of long legs and hills. Did I mention there were hills? Might have taken one substandard route for the day to avoid some hills but the contours on my route were utter tripe and the single contour hill (5m contours) I went over on route took a lot of effort to get to the top. I reckon it was at least 20m.

Knocked Fedor into 2nd place by around 9 minutes. In fact we compared splits and I only lost two to him - one by one second and the other one by two seconds and both of them on flat legs. With that win it also means every time I've done MTBO weekends in ACT I've had just the one win on all three occasions (won the sprint the first time and the long on both the second and third occasions).

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Injuries

R KneeFracture110+days
R ArmFracture110+days
complete history

Training Targets

Jan 1 – Dec 31 (365d)
Road bike
+ Windtrainer
350:00:00
actual:203:17:1058%
projected:253:14:2572%
Mountain bike
+ Orienteering (MTB)
250:00:00
actual:217:03:3286%
projected:270:23:51108%
Core stability 50:00:00
actual:24:46:3549%
projected:30:51:5361%
Orienteering (bush)
+ Running
+ Orienteering (urban)
+ Stairs
50:00:00
actual:33:59:3067%
projected:42:20:4084%

Reports

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