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Training Log Archive: tRicky

In the 7 days ending Dec 25, 2016:

activity # timemileskm+m
  Orienteering (MTB)2 4:53:10 35.42(7.3/h) 57.01(11.7/h) 1097
  Road bike2 4:08:11 74.68(18.1/h) 120.19(29.1/h) 1074
  Mountain bike3 2:07:34 23.69(11.1/h) 38.12(17.9/h) 557
  Core stability2 1:03:45
  Running3 1:01:09 9.19(6:39) 14.78(4:08) 89
  Total10 13:13:49 142.98 230.1 2818

» now

Sunday Dec 25, 2016 #

8 AM

Running race (Shelley parkrun) 19:03 intensity: (10 @1) + (6 @2) + (44 @3) + (6:26 @4) + (11:37 @5) 5.0 km (3:49 / km) +15m 3:45 / km
ahr:176 max:186 shoes: Salomon Fellraiser black/blue

Rob was there again today so I set the VP for what I thought might be an achievable 3:45min/km given I supposedly ran marginally slower than that yesterday and knew I could go faster on a flat course. Rob and I ended up running together for the first 3km with about a half dozen people ahead, which sadly included a girl. At the turnaround I was only a couple of seconds down on the VP so was maintaining it well. Rob took off there but I just chose to hold steady (not that I could do much better at that point), reeling in one of the guys ahead and getting steadily closer to another guy and the girl, both of whom Rob had overtaken long before the finish but I ran out of space.

Happy to have maintained a very consistent pace for the whole route rather than dying off after 3km as I've been doing a lot lately. Sadly I got a measured distance of 5.07km so even though I held 3:45s, I didn't manage to beat 19 minutes and was in fact only six seconds faster than yesterday's time at Pioneer even though I ran much better. Stupid course at Pioneer gives you a false sense of doing well.

I've now made the major achievement of completing ten parkruns (at six venues) across the span of almost exactly two years, seven of which were over the Christmas and New Year periods of each of those three years. Maybe I'll get to 50 parkruns by 2024.

Bit of a drop off in pace after running last year's Christmas Day parkrun (Bibra Lake) in my fastest 5km time of 18:09. This is also the first ever parkrun where I've actually maintained the same pace throughout, with almost every other one (excluding Pioneer, which is stupid) at least 10sec/km faster on the first one or two kilometres (generally 3:30s dropping to 3:45s or 3:55s).

Saturday Dec 24, 2016 #

8 AM

Running race (Pioneer parkrun) 19:09 intensity: (11 @1) + (7 @2) + (1:05 @3) + (3:45 @4) + (14:01 @5) 5.0 km (3:50 / km) +24m 3:44 / km
ahr:178 max:193 shoes: Salomon Fellraiser black/blue

Decided to go to parkrun today because it's that time of year when I get motivated to do so and I wanted to try out the new Salomons before the 5 Days next week (never tried this model before but they were the only Salomons that Wiggle had for <$100 last week). We almost missed the start since we got there with just a couple of minutes to spare but there are earth works going on at the park and our route in was blocked so I led Tash the longest way possible to get to the bottom, which was in effect my warmup.

Figured I'd just stick with the fastest person out there but he disappeared quite quickly so I sat with Rob instead, who seems to always be at Pioneer when I'm there and is yet to beat me, well up until today anyway. Before we'd even finished the first lap we had a 12y.o. go cruising past so we let him set the pace for most of the second lap before he self-destructed at the top of the ramp so we dropped him. Figured I'd just stay with Rob but he gapped me and there was nothing I could do to hold on so I just bumbled my way to the finish, watching him get further and further ahead. Ended up 3rd.

I had set the VP for 3:55min/km and was behind from the start, then caught up but then finally let it get well away from me so was surprised to come in with that time but then Pioneer is always short (4.7km by the GPS today). First time I haven't beaten 19 minutes though but then I apparently haven't run this course in over 21 months, go figure. Watched Tash go through for her final lap and gave her some bad advice on where she was meant to be going, sorry.
9 AM

Mountain bike 13:41 intensity: (6:15 @1) + (6:43 @2) + (43 @3) 3.8 km (16.7 kph) +31m
ahr:121 max:147 shoes: Giant XTC Advanced SL 29er

Supposed to do MTB intervals sometime this weekend so thought I'd throw in some map reading practice on the Munday Brook course. This was the ride to the start, in which Tash followed me for a bit but then didn't.

Might be time to change the tyres because I've had the all too familiar wet patches around the rear tyre of too much sealant having to seal the tyres, no doubt from my last two trips to the Kalamunda Circuit and all its rockery. Tyres were at 18/20psi after my hand pumping job on Thursday so I can't imagine what they were for the first half of KC before pumping them up. Put them up to 28 for today's ride but that ended up being too much because I was sliding all over the place.

Orienteering (MTB) intervals 1:06:55 intensity: (8:01 @1) + (14:00 @2) + (31:45 @3) + (13:09 @4) 19.15 km (17.2 kph) +316m
ahr:147 max:172 shoes: Giant XTC Advanced SL 29er

Reride of this year's Munday Brook course with 3 x 7/4 at race pace, with the efforts commencing from CP2 because the trails were dicey prior to that (they weren't much better afterwards either). Struggled to maintain intensity but then what is race pace? Tried to take my right arm off on a passing tree branch at one point and then in the final hard rep I got caught up in the quarry so that wasn't overly fast.

Got as far as CP 11 then gave up due to tiredness/boredom. Despite all the rests I was having and all the alternative routes I took, this time was still fast enough to put me into second place of the times at the event back in August, behind me.

Mountain bike 14:44 intensity: (1:26 @1) + (6:55 @2) + (6:23 @3) 5.97 km (24.3 kph) +90m
ahr:138 max:154 shoes: Giant XTC Advanced SL 29er

Ride back along the road to the PBGS, which was closed for some reason. Nobody had told the locals because people kept stopping there and there was no sign out the front advertising it's closedness.

Friday Dec 23, 2016 #

12 PM

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

To and from the physio. There was a group of indigenous kids walking in the general direction of the physio and in just two sentences from two of them they managed to insult the same kid with the f-bomb twice. Our country is in good hands.
4 PM

Core stability (core strength) 29:30 [2]
shoes: Fletch's Tevas

I have to wonder if the BBL commentators actually watch anything that's going on. Watching a replay of a stumping chance one commentator stated that the batsman's foot was down whilst the stumping was happening but was up before and after. No matey, you can clearly see the footage was rewound given the Zing bails you're so fond of mentioning went from being lit up to being not lit up.

"Have we seen a 150kph ball in the competition so far, Pat Cummins maybe?"
"Shaun Tait bowled 153kph in this match, Howie."
"Oh, it didn't look that fast."

The classic though was Howie asking Mark Waugh "So who's older out of you and your (twin) brother, Junior?" Umm, you just called him Junior. Why do you think he's called that, Howie?

Thursday Dec 22, 2016 #

8 AM

Mountain bike 1:27:09 intensity: (22:56 @1) + (24:14 @2) + (37:59 @3) + (2:00 @4) 24.35 km (16.8 kph) +436m
ahr:136 max:168 shoes: Giant XTC Advanced SL 29er

KC short loop just for fun and I had other plans for afterwards so only had time for the shorter loop. I had thought this was faster than it was but it's only marginally behind my fastest effort. Looking at splits, it was the climb up Rocky Balboa and then the descent from Gungin back to the car that have cost me all the time. Maybe I haven't regained all my stamina yet for longer efforts. It was the same deal when I rode the long loop last week too - won the first half of the splits then didn't get many after halfway.

Had to stop at the bottom of Highway to Dell because the tyres had been feeling a bit odd - It'd been feeling like I'd been hitting things hard - and turns out they were a bit flatter than I'd have liked so I pumped them up.

Orienteering (MTB) 3:46:15 [1] 37.87 km (10.0 kph) +782m
shoes: Giant XTC Advanced SL 29er

After threatening to do it for oh so long, I finally started the remap (and extension) of the Gungin map. Started north of Mundaring Weir Rd where we don't presently have a map, filling in the entire section surrounded by Fern Rd and Paulls Valley Rd and I tell you what, there's a lot more in there than I was expecting. It could just about be used for a sprint event if not for the fact that the KC is one way and the Bibbulmun Track runs through it although I didn't encounter anyone on it today.

If I just do it piecemeal as I did today, I should be able to knock it off over several sessions. Didn't manage to mark any of the KC as 'fast' because even though there are some fast sections out there, they tend to only go for about 100-150m before getting interrupted by rocks.

Wednesday Dec 21, 2016 #

7 AM

Road bike intervals 1:48:34 intensity: (25:02 @1) + (23:02 @2) + (56:50 @3) + (3:40 @4) 54.01 km (29.8 kph) +302m
ahr:141 max:165 shoes: Trek Madone 5.9

Mark and Ben both bailed on KP this morning for various reasons - apparently Mark is in Bridgetown or some such place, which is a pretty lame excuse not to come to Perth for the morning - so I brought forward tomorrow's interval session instead, which will allow me to do something else I have in mind for tomorrow.

Got out early-ish to avoid the worst of the heat and was on my way to Roe Hwy before I realised I hadn't refilled my water bottles from yesterday but decided to make do with the half bottle I had left. Session was 4 x 15/5 @ E2, first one with the fairly strong easterly then two against and the last one with it. Thought about doing an out and back along the freeway path because I know there's a water tap next to the path somewhere around Bibra Lake but decided against it because I probably wouldn't have stopped.

Timing worked well and would have been even better if not for the fact the path was closed at the NE end of Roe for no apparent reason. I could see both ends of the path closure but nothing going on in between them.
12 PM

Running 22:57 intensity: (6 @1) + (12 @2) + (22:27 @3) + (2 @4) + (10 @5) 4.78 km (4:48 / km) +51m 4:33 / km
ahr:204 max:224 shoes: Salomon X-Scream blue/grey

Had a bit of time to kill between my job interview in South Guildford (with a real employer!) and picking my mum up from her trip to Kalgoorlie so went for a random run at Garvey Park, over the bridge and return because nothing says Tough Man like running in 40 degree heat. Thankfully I didn't have a lot of time because it was a bit of a killer although the train ended up being a half hour late, no surprises there.

When I got to Garvey Park, I parked between two other cars, each with their engines running. One had a guy staring at text messages and the other seemingly had no-one in it but just as I was about to go running, the driver popped his head up. When I got back 20+ minutes later, they were both still there, both still with their engines running and both were still going when I left. It must be nice to be able to afford the fuel wasted sitting in your car with the air con going for that length of time. They could have saved costs if one of them joined the other but I guess that would have been a bit weird. I felt morally superior heading out into the heat :P

Tuesday Dec 20, 2016 #

8 AM

Road bike hills 2:19:37 intensity: (20:44 @1) + (1:20:24 @2) + (19:04 @3) + (18:20 @4) + (1:05 @5) 66.18 km (28.4 kph) +772m
ahr:137 max:176 shoes: Trek Madone 5.9

4 x 5/2.5 at E3 on a hill so Mills Rd E looked okay since I could connect it up to the various highway paths afterwards for the rest of the endurance session. I did pick a route along Jandakot Rd after getting off Armadale Rd but promptly forgot what I was doing at the end, thinking it connected at a T junction with Karel Ave but it instead connected at a four way roundabout with Berrigan (which then would have led to Karel if I'd gone the right way) and since there were roadworks happening there I got distracted, went straight through and did a lap of the Glen Iris golf course instead before rejoining Berrigan and going out to the freeway rather than the other way to the highway.

Had another cyclist latch on at the railway overpass on the freeway path and he sat in all the way, following me out along Roe Hwy before I finally turned off at Nicholson at which point I heard not a word from him despite the fact that entire trip along Roe was into the wind and I did all the work. Ungrateful git - 12.5km he sat in!

Monday Dec 19, 2016 #

3 PM

Core stability (core strength) 34:15 [2]
shoes: Fletch's Tevas

No riding today because I think I left the HRM in Tash's car so didn't want to do anything that required it, plus my revised JW plan of do what I want had me down for no riding today.

Gotta love recruiters - I get a call from one saying 'I've got a job coming up but it doesn't start until the end of January and you may get something before then so I'd have to tell them you may not be available'. Uhh, yeah I've been jobless now for over eight months but I'm sure I'll get dozens of offers before Christmas.

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