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Training Log Archive: tRicky

In the 7 days ending Dec 18, 2016:

activity # timemileskm+m
  Road bike5 9:25:53 165.02(17.5/h) 265.57(28.2/h) 2610
  Mountain bike5 6:17:01 40.65 65.43 861
  Mapping2 6:05:51 12.04(30:22) 19.38(18:52) 107
  Orienteering (urban)1 33:08 4.72(7:01) 7.6(4:22) 96
  Running1 20:39 3.14(6:35) 5.05(4:05) 7
  Total11 22:42:32 225.57 363.03 3679

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Sunday Dec 18, 2016 #

7 AM

Mountain bike 1:08:17 [1] 8.89 km (7.8 kph) +58m
shoes: Giant XTC Advanced SL 29er

Putting out all and collecting half of the controls for the novelty event. Thanks to PK for collecting the other half and to Tash for marking (I think I overestimated my abilities in that regard when I suddenly got piled high with 50 maps).
11 AM

Mountain bike 49:38 [1] 12.88 km (15.6 kph) +111m
shoes: Giant XTC Advanced SL 29er

Ride over to Warwick to check the devastation from the recent fire but bugger me if I could find it. There was a small burnt out area in the SW corner of the bush but nothing like the complete destruction I was expecting. Added a few minor tracks to the map that I either missed or that hadn't been there before.

Ride to Duncraig afterwards.

Mapping (MTB) 1:49:15 [1] 10.62 km (10:17 / km) +99m 9:50 / km
shoes: Giant XTC Advanced SL 29er

Mapping all four schools on the Glengarry map (to Metro standards). Well actually I just rode around the fence at the high school because no-one's going to get in there. I reckon the Glengarry Primary School would make a better sprint map than Carey Baptist College and it's a lot smaller.

Orienteering (urban) 33:08 [4] 7.6 km (4:22 / km) +96m 4:06 / km
shoes: Salomon X-Scream blue/grey

Subryce run, Duncraig line course. Bloody Google Maps, I was well on my way to #1 before I realised I could cut through the school (which the map didn't show) then the 'short cut' through the green area on the map out of #1 turned out to be not possible because it was actually bush and surrounded by a fence. Similarly from 4-5 and going over to #3 I could see a high fence at the far end of the park and even though I'd already gone past a path (not on the map) to a nearby street, I went back and was partway down it before I realised it wasn't the street I wanted so I reversed course and went over the fence anyway. Turns out I could have gone down the street and approached the control from behind so wasted 40 seconds with all the back and forth! Plus couldn't see from my shithouse map print job if #6 was on a road junction or further on so I ran further around the bend.

Rest of the course was fine but the hills killed me. I'm not sure that there were any flat sections out there. At least I didn't overshoot any paths that I thought were streets this time.

The wind was painful all day. First trying to blow all the maps away this morning as I was marking them, then heading into it to get from Warwick to Duncraig and then trying to stop me getting from S-1-2-3-4 on the run!

Saturday Dec 17, 2016 #

7 AM

Road bike hills 3:01:02 intensity: (51:22 @1) + (1:14:03 @2) + (53:50 @3) + (1:47 @4) 82.15 km (27.2 kph) +1335m
ahr:131 max:167 shoes: Trek Madone 5.9

Hill ride with Mark. Ben piked much like I did for the ride a fortnight ago, which meant I got to pick the route.

Same start point as last week except the wind was blowing in nearly the opposite direction so it took longer to get to (by a whopping 50 seconds apparently, felt like longer), then up Kalamunda Rd, down MW Rd then back up Aldersyde to the top of Patterson and over to Canning Rd where we finally got the tailwind. Out to Brookton Hwy then a detour around Holden and Peet Rds before going past Churchmans Brook dam and out to Armadale and return along the railway.
8 PM

Mountain bike 1:45:00 [1]
shoes: Giant XTC Advanced SL 29er

Tash and I went for our annual pilgrimage around suburbia looking for Christmas lights. Should have taken the GPS to see where we went but I thought we were only going to the end of the street and back but ended up exploring all through the dale of hunting and went for a lie in thorns also. Consulate Ct really should be closed off to cars during this time because there are hundreds of people with kids there and idiot drivers thinking they can drive slowly along, do a U turn and go back out but they just get in the way of everyone.

Went looking for a street we found last year and eventually thought we found it but there weren't any lights and after getting home and checking the Metro map I'm in the process of drawing (for no real reason), realised there's a similar looking street a block over and Streetview tells me that's where we wanted to be. Oh well. Don't know how my suburb is in the top Christmas lights suburb list because we didn't find many.

Friday Dec 16, 2016 #

12 PM

Running 20:39 intensity: (26 @1) + (16 @2) + (12:21 @3) + (2:20 @4) + (5:16 @5) 5.05 km (4:05 / km) +7m 4:04 / km
ahr:188 max:224 shoes: Salomon X-Scream blue/grey

Left the run until it was nice and hot because that's how I roll, plus I was trying to get a mapping job done before school ends for the year.

Set the VP for 4:10 and just tried to stay under that with success. I'll think about reducing it by 1sec/km for future runs to see how low I can get it on this loop. At least the pace was more consistent this time (the last 2km were into the wind, hence the slightly longer times). Can't say the same about the HRM.

Weird that two of the three times I've ridden my KC long course I've had to go and help Jim with WARA finances afterwards. I think it's more a 'calls and effect' thing though, i.e. he calls me and I effectively take the MTB out for an excuse to get into the hills. I also just recalled the super glue job I'd done on the shoe was a bit too effective and there were a few other parts of the shoe glued together that I had not intended to be (the tongue was glued to the inside of the shoe and one of the velcro straps was also glued down).
3 PM

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

To and from the physio. In a strange twist of irony, I was telling the receptionist at the physio about how dumb the pockets in my new shorts are and they were very hard to get stuff (e.g. my wallet) into and yet I'd somehow managed to do just that in the three seconds it took to walk from the treatment room to reception and was now unable to get it out. Of course this meant when I did get it out, I couldn't get it back in for the trip home and I hadn't gotten far before the wallet fell out into the middle of the street. I picked it up and was rewarded with a coin falling out. Went to put it back in and more coins fell out. I realised the coin compartment had fallen apart at the bottom and so the wallet I've owned for I don't know how long has finally come to an end! I've had this wallet for such a long time that not only does it still have my contact number from my first residence (that's two moves ago) in the detail section, the number also still has seven digits before the introduction of the 9 to the front (that was 18 years ago and it's older than that - it might have even been with me through high school).

Ah well, I actually have a spare wallet that I either won at golf or else was given to me for my 21st. Just need to find it now.

Thursday Dec 15, 2016 #

10 AM

Mountain bike 2:22:06 intensity: (20:01 @1) + (43:47 @2) + (1:08:16 @3) + (9:58 @4) + (4 @5) 39.66 km (16.7 kph) +692m
ahr:143 max:179 shoes: Giant XTC Advanced SL 29er

Morning ride around my long KC loop. I thought this time looked familiar. I've now done this loop three times all within a minute of each other and I even managed two wrong turns today plus my stupid chain fell off on Mercury St so I had to stop to put it back on. I'm almost tempted to go back to the dual front chain ring because at least then when it fell off, it'd go back on just by changing gears.

Felt much more in control today than last Friday and even managed to avoid many of the rocks. No surprise when I got to the top of Lube Me Up that there were half a dozen riders standing around. I managed the loop down to Farrel Grove and return and they'd gone by then but I caught them halfway down Scorpions, once again standing around.

Best time to date on Flaccid Ashback and I'm not surprised because I spent a lot of time looking forward on the track to see which way to turn in advance.

Followed up by going and assisting Jim with the WARA books in the only way an accountant knows how - fiddling the numbers to make the dumb bank account reconcile (dunno what the previous treasurer had done but he left without finishing off a lot of stuff, including the first six months' worth of accounts).

Wednesday Dec 14, 2016 #

6 AM

Road bike 2:39:54 intensity: (10:31 @1) + (53:14 @2) + (56:06 @3) + (32:30 @4) + (7:33 @5) 82.23 km (30.9 kph) +752m
ahr:148 max:183 shoes: Trek Madone 5.9

Ben asked in last night's email 'Preferred pace?' for today's ride so I responded with 'Fast'. He thought I was joking. I wish I had been.

Left home right on 6am so had to flog it in up the freeway path and was averaging 31kph by the time I got to the DNA tower so was already quite tired but with Mark, Ben and Christophe, I couldn't go back on my word. Since Ben thought I was joking, he'd brought his 'heavy' bike. First lap was fast and then they got faster. Mark and Christophe were flogging the Lovekin descent (at least the second time on each lap they were) and I couldn't keep up so by the third climb of Forrest Dve, I was toast and Mark and Chirstophe pulled away from Ben and I and there was nothing we could do about it but then given we'd been setting the pace for the previous 2 3/4 laps, it was hardly surprising.


Don't know if it was yesterday's intervals, the fact I hadn't eaten lunch, the ride in or post-XPD blues (don't know how long I can use that excuse for) but I don't quite have the endurance back just yet.

Went home the shortest route I could find and had just gotten over the Causeway when I almost flattened a runner who decided to run across the path without looking and lo and behold it turned out to be Wil. He'd gone on some ridiculous run from his workplace (not entirely sure where that is) since he was bored or feeling energetic or something and in his travels had gone past Belmont Forum and through Ascot(!) I forgot what distance he said he'd done at that stage.

Still managed an okay pace to home despite getting the headwind and the fact my legs were wrecked but the buses on Albany Hwy motivated me to go faster and pay the price later.
4 PM

Road bike (commute) 1:01:51 [1] 26.7 km (25.9 kph) +158m
shoes: Giant TCR

As if the ride in the morning wasn't enough, I then rode to the Council meeting via a different route into the city than what I'd taken in the morning. Waiting at the William St lights I commented to the girl cyclist in front that I had the same IOCC bike knicks as the guy in front of her. She seemed to find that highly amusing (we were both wearing the knicks but not the jersey, which in itself is unusual for an IOCC person). He was a proper cyclist because he hadn't pressed the button to cross the road and then got momentarily confused when the light didn't change and then crossed anyway, as did I (the girl seemed reluctant to).

Tuesday Dec 13, 2016 #

10 AM

Road bike (commute) 42:20 [1] 18.6 km (26.4 kph) +60m
shoes: Trek Madone 5.9

Ride to Karawara with a bit of a tailwind.

Mapping (foot) 4:16:36 [1] 8.76 km (29:17 / km) +7m 29:10 / km
shoes: Salomon X-Scream blue/grey

Mapping Como Secondary College. My contact at the school had told me most of the kids were on an excursion so today would be a good day to swing past. There were barely any kids there so that worked out well although I did get pulled up by half the teachers - shame on the other half. Found that the school is a bit more complicated than I thought because I discovered a truckload of building pass throughs that I had no way of spotting from the aerial but at least it makes it a bit more exciting now. It also means I have to redraw pretty much every building on the map plus I found a couple more that look not new but are also not on the aerial. Oh well, they're both shaped exactly like the demountable next to it so no biggie.

Road bike intervals 1:17:45 intensity: (14:55 @1) + (22:35 @2) + (39:06 @3) + (1:09 @4) 37.73 km (29.1 kph) +242m
ahr:138 max:163 shoes: Trek Madone 5.9

Restarted the training program today with 3 x 15/5 @ E2, south into the wind them home with it. This was a great idea commencing at 4pm after having had no lunch and I had no lunch yesterday either in anticipation of the Sports Star dinner, which was far from satisfying. Thankfully I stole all the chocolates at our table because no-one else was eating them. Could have walked off with a bunch of desserts too but many of them had cream so not a good idea.

Monday Dec 12, 2016 #

3 PM

Road bike 43:01 [1] 18.16 km (25.3 kph) +63m
shoes: Giant TCR

Between disorganising the Christmas event and tonight's dinner, I kind of ran out of time for a proper training session but after the weekend a recovery ride was the better option anyway so I just did the short loop around the block. Wearing the Tiger knicks is pretty uncomfortable. I wouldn't be able to for much longer than this so I don't know how Trev does it for much of the XPD but then he's generally uncomfortable to be around anyway.

May need to think about restarting the JW training plan sooner rather than later given a now slightly higher likelihood of going to WMTBOC this year (funds permitting) and with the potential for the ATO role that I've signed up for, that'll take out a chunk of Jan and Feb, right before the trials.

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