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Training Log Archive: tRicky

In the 7 days ending Feb 21, 2016:

activity # timemileskm+m
  Rogaining1 11:45:40 30.66(23:01) 49.35(14:18) 87829 /34c85%
  Road bike10 8:50:58 138.56(15.7/h) 222.99(25.2/h) 960
  Core stability3 1:26:20
  Stairs3 1:04:16 2.86 4.6 32
  Orienteering (urban)1 39:44 4.57(8:42) 7.35(5:24) 18
  Total15 23:46:58 176.65 284.29 188829 /34c85%
  [1-5]15 23:44:40

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Saturday Feb 20, 2016 #

4 PM

Stairs race (Stadium Stair Race) 40:15 intensity: (8 @1) + (5 @2) + (7 @3) + (1:24 @4) + (38:31 @5) 4.6 km (8:45 / km) +32m 8:27 / km
ahr:184 max:192 shoes: Salomon X-Scream blue/grey

About the most confusing part of this race was the start. They started the 4pm group at 4:05 so I figured I had an extra five minutes before my start but I headed back over at 4:18 only to hear them call my 4:24 time but I figured that must be wrong so I didn't start. After hearing the next two it eventually twigged that I had indeed missed my wave (turns out the starter just skipped all the 'blanks' in the start list to pull everyone ahead of the clock) so went with the 4:27s, which also included Dave Kennedy even though he was a 4:28 but he was just as confused as everyone else. This also happened to be the wave in which all the previous people who'd missed their times decided to join so we had a fairly large start group and despite the starter saying anyone who missed their time should wait by the side, I wasn't about to be stuck behind this bunch so went anyway.

The Garmin says I had a pretty fast start (somewhere around 3min/km across the oval) but I wanted to be well ahead of the pack by the stairs and that wasn't hard given the majority of people were starting out at my warm-up pace although I could hear Dave loping along right behind me. Passed my first person from the previous wave before we'd even got off the oval.

Entirety of the first lap was the story of stop/start as you wait to get to a set of stairs to find room to get past people, only to get stuck behind between the rows of seats. Caught what I though was one of the fast guys from the previous group and then promptly got stuck behind him as I tried to overtake but he failed to overtake a group of four in front for several stair reps. I tried to go past him but he sat to the right with the people in front to the left and claimed he couldn't get past, which was bollocks. Eventually when he got past I blazed straight through him but had Dave catch and pass me as he was doing double stairs on the ups so that gave me motivation to blow my plan and do doubles too. Given how short the ups and downs were, it wasn't a bad decision with quick turnarounds from up to down to recover but I was taking the downs two at a time as well so it was giving my quads a workout. Got stuck behind heaps of people doing the mini during the second half of the first lap so it was stop/start again.

Partway through the second lap Dave asked if I wanted to take the lead and I had been using his pace as an excuse not to hammer so I did but warned him I may not be doing two on the ups but I did end up doing that whenever possible and slowly edged away from him. That gave me motivation to dig in so I picked up the pace even though the legs had been screaming at me early on in the second lap, at which point I cursed the decision not to take the gel with me (it was safely stashed away in the bag Tash had out on the oval).

The top half of the stadium was harder than the bottom as they were normal sized steps and doing twos required a mental effort so was happy to hit the bottom half again and just bound up the longer steps. 3/4 of the way through I heard the announcer say that 48mins was the fastest time so far and I was sitting on 29mins at the time so knew I should beat that. Legs feeling better on this half so I had enough for a sprint at the end on the oval to finish almost a minute clear of Dave.

Checking the results it looks like I managed to steal 2nd place overall, only 12 seconds down on the winner, which I could have/should have easily made up if I'd been more aggressive with passing but there's a line between being competitive and being rude. Not sure how accurate the results are though with 3rd and 4th place both women - not wishing to sound sexist but these races are typically dominated by guys and 3rd was only five seconds behind me - and the only system they had of recording laps was having your arm stamped as you first went into the stadium, an area we had to go through three times. My stamps were pretty indistinct by the time I finished and no-one checked to make sure I had three. Tash thinks the guy who beat me must have cheated and refused to believe someone could be faster than me! I told her I'm fast but not invincible ;-) I did win my age category though although the guy in front was in the ten year bracket above me so got beaten by an older fellow.

HR looks a bit dodgy on this race, going straight into the red within the first two minutes and never once dropping below it despite the short 'rests' I had stuck behind people. Top and pants were saturated by the time I finished so might have been messing with the strap.
8 PM

Rogaining race (February Fandango) 11:45:40 [1] ** 49.35 km (14:18 / km) +878m 13:08 / km
spiked:29/34c shoes: Salomon XA Pro 3D blue/green

I used all my writing abilities on the last race so not much to add here! Didn't arrive at the event until <1hr before the start so only enough time to get changed, copy Bryce's course (we planned 49km straight line) and start. I'd been feeling pretty ordinary on the drive down and only managed to finish half of a Subway sandwich along with three Gatorades, a choc milk and lemon soft drink (3L worth total). The softie was a mistake and I spent most of the course with a dehydration/sugar headache.

Didn't ever go hard because I didn't want to drive Tash into the ground and by the end the legs were pretty upset anyway. Missed spiking a few controls but never lost more than about five minutes on any given one but then being so open it was hard to stuff up too much.

We heard some banging hardcore tunes over in the west and north of the course from just after the six hour mark (2am) and could still hear them just before the finish (8am) so one of the local farmers was having a good time. Sound certainly carried out there but we never did figure out where it came from, possibly some houses on the west side of the map or maybe off the map.

Didn't manage to complete our course, having to drop four controls from the plan and ended up 6th overall and 2nd mixed, 10 points behind MacTickTock (with the same number of controls). Had a big dispute at the end because one of the electronic controls didn't record any of the three of us punching it even though it was on our control card but at least two other teams had an issue with the same control. Our score was still read out wrong regardless but even the extra 80 points wouldn't have gained us a place. Wally and Blake somehow ended up winning vets, supervets and I think even ultravets despite being none of those and even with Shane/Fully (2nd) and Richard/Owen (3rd) beating them.

Nice course, probably the type of terrain where I'd normally set around 70km if feeling fit and felt like going for it but had good company regardless and I was 'resting'.

This was the lowest turnout by far for any bush rogaine I've been to in WA (almost as low as some of the late-90s cyclegaines before they were scrapped) with only 38 teams registered and I dare say the change in membership fees would have had a lot to do with that. Would be interesting to see how many teams signed up for the original incarnation of this event last year and check the comparison.

Friday Feb 19, 2016 #

8 AM

Road bike (commute) 15:48 [2] 6.39 km (24.3 kph)
shoes: Giant TCR

Ride to work, later than planned because Tash wouldn't let me leave. Had a cyclist go through the red at Station St on Salvado Rd and upset the car that was stopped there, the driver of which honked the horn at the cyclist. I pulled up next to it and annoyed it by taking off faster on the green and getting in front before the roundabout, then passed the cyclist after getting on the path anyway.

Left calf is a bit tight from running yesterday.

Core stability (core strength) 34:40 [2]
shoes: Fletch's Tevas

Pre-work session, just for something different, including 18 pushups before stretches so getting ever nearer to my target of 30. Gym was empty so a good time to be doing it. Got excited for a moment when watching the ABC News and the presenter said something about the Prime Minister 'opening pathways' and thought she might be referring to the lack of a cycleway through Elizabeth Quay but alas it was something boring like allowing Kiwis into the country.

Stairs (London House) 5:00 [3]
shoes: Fletch's Tevas

Very short session in the stairwell pre-race, just enough to get the heart rate going with 'build to race pace' efforts. Started on the 2nd floor and just did single and double flights. Might have surprised the 2nd floor tenant when I thought the layout of their floor would be similar to ours (we have a foyer on the 10th, from which you have access to four different offices) but turns out the 2nd floor is just one company and you step out straight into their office so I quickly sneaked around the corner into the fire escape before anyone noticed I was there.
4 PM

Road bike (commute) 1:10:00 [1] 26.7 km (22.9 kph)
shoes: Giant TCR

It's very rare that I'm not the last person left at work and today was no exception even though I left just before 4pm. In fact I'd been on my own for a good hour and a half by that time. Mind you, I think I'm the only one there who cares about not having a source of (easy) income after the end of next week, given there were only two other people even in today.

Ride home was all in SCR but not made any easier by the fact that I'm pretty sure I had a headwind no matter what direction I was riding in. It's unusual and totally unfair to have a southeasterly at that time of day.

Thursday Feb 18, 2016 #

7 AM

Road bike (commute) 57:23 [2] 26.67 km (27.9 kph)
shoes: Giant TCR

I was getting bored of SCR rides so I picked up the pace a bit today. Even my non-pace was hard work but thankfully I had a couple of slightly faster guys go past on the freeway path so I hooked on. One had a 3 Dams jersey on - I passed a 3 Dams guy earlier in the ride but have no idea if it was the same one because I wasn't paying that much attention.

On the final run down St Georges Tce the cars were banked up at the lights and I was about to squeeze down the left hand side to turn into the driveway for my building but there was a truck just a bit too close to the curb so I went between the cars in the middle and a good thing too because the passenger in the car I'd been about to go past decided to throw open the door and it could have been curtains for me.

Must have overdone it on the weights yesterday because the pecs are a bit sore today.
5 PM

Road bike (commute) 13:35 [2] 5.53 km (24.4 kph)
shoes: Giant TCR

Ride to UWA into the headwind.

Orienteering (urban) 39:44 intensity: (2:18 @0) + (8:08 @1) + (11:59 @2) + (14:55 @3) + (1:58 @4) + (26 @5) 7.35 km (5:24 / km) +18m 5:20 / km
ahr:132 max:178 shoes: Salomon X-Scream blue/grey

Final session at UWA. First activity was a warm up putting out three tapes wherever I felt like it, then a 'course only' activity where the idea was to follow a bearing without the benefit of a map, which I managed well enough although the 'distinct tree' at #4 put me off because it turned out to be a stick stuck in the ground.

Next up was running someone else's course where they'd put out tapes and collect them back in. Tash had said run one leg easy, one hard but I didn't want to smash myself this close to the weekend's race but then did anyway. Chased down Sten and Ameko to the finish even though it was my 'easy' leg.

Finally a course to warm down on with bits of the map missing.

Stupid that I sprinted a couple of legs because I pulled up with a tight left calf at the end. Not too serious so hopefully will be okay for the weekend but I just couldn't stick to my original plan of taking it easy.

[edit] Hit the red zone for the third consecutive day, well done to me.

Wednesday Feb 17, 2016 #

6 AM

Road bike 1:33:28 intensity: (26:57 @1) + (25:37 @2) + (25:38 @3) + (10:32 @4) + (4:44 @5) 44.45 km (28.5 kph) +753m
ahr:137 max:182 shoes: Giant TCR

Tash's to KP then KP loops with Mark, Ben and Christophe. With May Dve closed we started at DNA tower then went down Forrest, up Lovekin to the roundabout then the reverse, times four. As per the training plan, I did the ascents hard (for the most part, only hard on the 2nd and 3rd time up Lovekin but 1-3 on Forrest). Christophe held my wheel on two of the three hard efforts up Forrest and passed me on the third but that motivated me to push harder and go back past and he couldn't hold on. On the fourth, Mark and Christophe both pulled away but my session was over by that time.

[edit] Now also zone 5 on the bike, must have been going hard enough.
1 PM

Core stability (weights) 25:00 [2]
shoes: Fletch's Tevas

Gym work, of which I now have a very limited number of sessions remaining. We got told today that the company is wrapping up at the end of the month now rather than April so I guess I'll be unemployed sooner than expected. The plus side is that I'll have some free time to finish off the myriad of maps I have outstanding. On the downside, I'll be getting one month less pay than I had planned and I can no longer use the gym or stairs (not that the latter matters too much although I doubt anyone would stop me if I just walked in and found myself in the fire escape) from the end of next week.

It is a very noticeable difference going from 20kg to 25kg on the bench press. I probably should have gone midway to 22.5kg.
5 PM

Road bike (commute) 1:05:00 [1] 26.7 km (24.6 kph)
shoes: Giant TCR

Easy ride home. Seems all my commutes these days are in the recovery zone. I've gone soft. Needed it though with sore legs from this morning's ride and the gym session.

Tuesday Feb 16, 2016 #

7 AM

Road bike (commute) 1:04:00 [1] 26.65 km (25.0 kph)
shoes: Giant TCR

Another recovery ride into work although I wore my IOCC kit because an IOCC rider blazed past me on the way home last night and I thought it'd make me go faster without having to put in any effort. Sadly, being Triathlete Tuesday meant the paths had several speed demons and my staggeringly slow pace was no match for any of them. I think I do recall passing some women walking though so that was a decisive victory to me.
4 PM

Stairs (London House) 19:01 intensity: (1:57 @1) + (3:38 @2) + (7:12 @3) + (4:41 @4) + (1:33 @5)
ahr:151 max:177 shoes: Salomon X-Scream blue/grey

Final stair session before the stair race this weekend. Did a bit of a mix up with intensities as I didn't want to go for as long as last week so only went as far as five flights at any one time, with the usual pyramid session:
1->5;5->1;1->5;5->1;1->;5
E;H;M;VH;E
75 flights total (85 down).

1 15; 12; 13; 11; 16
2 33; 25; 27; 23; 31
3 50; 38; 41; 36; 46
4 65; 52; 54; 47; 62
5 80; 63; 68; 58; 77

Need to figure out what pace is sustainable for the weekend. The 'moderate' efforts were too easy and I was recovering on the way up whereas the 'very hard' were hurting and I doubt I'd be able to maintain that. Need to try and do somewhere in the middle.

[edit] Not surprisingly the VH efforts got me up into zone 5, that doesn't happen often these days!
5 PM

Road bike (commute) 16:09 [1] 6.15 km (22.8 kph)
shoes: Giant TCR

Easy ride to TT's. The new roundabout on Salvado in front of SJOG is a bit of a pain. There was a guy with a stop sign there today stopping all the cyclists (and cars) whilst a truck went through.

Had a guy on a slicked up MTB hammer across the park just before the Grantham St underpass and he hammered after me through the underpass but just as he tried to accelerate up the ramp to get out, I heard a bang and looked back to see he'd broken his chain. Poor guy.

Monday Feb 15, 2016 #

7 AM

Road bike (commute) 1:05:48 [1] 26.75 km (24.4 kph) +105m
shoes: Giant TCR

Easy ride into work. Changed the battery in the bike computer so had to calibrate it given I didn't remember the number I had for the circumference previously. Turning under the west end of Canning bridge, some silly woman had parked herself, her pram and her young son on a bike (who almost rode into my deviated path) just inside the entrance whilst she was sending a text message so with no warning and no time to brake, the only option was to swerve onto the wrong side of the path around the blind corner, which could have been disastrous if there was any oncoming traffic. I didn't stop to berate her because I was too busy calibrating but some people just don't think.
4 PM

Road bike (commute) 1:09:47 [1] 27.0 km (23.2 kph) +102m
shoes: Giant TCR

Another lazy ride, this time with a tail all the way from the Narrows to Canning Bridge, where he left without a word. Maybe he was unhappy at my slow pace but then he never went to the front.

I seem to have got the bike computer calibrated. It was 40m out by the time I got to Hay St (which is about 80m from my office) but then the city likes stuffing around with GPS readings. It was 20m different at the freeway and pretty much stayed at that difference all the way to home, whereby it suddenly matched the GPS.

I had thought the Mt Pleasant route (the way I went this morning) was longer but this afternoon's distance says otherwise, but then I did also go to the shop for milk, chocolate and chocolate milk so that added a bit on.
7 PM

Core stability (core strength) 26:40 [2]
shoes: Salomon XT Wings asphalt/yello

Training plan says I have no more hill sessions until 17/3, WTF????? Poo to that. I like my hills :-(

Next two weeks are 'recovery' weeks, one in the lead up to the rogaine and one as recovery from the rogaine.

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