Register | username: pw: 
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tRicky

In the 7 days ending Jan 8:

activity # timemileskm+m
  Road bike4 8:14:42 146.21(17.7/h) 235.31(28.5/h) 2526
  Mountain bike3 4:11:27 44.48(10.6/h) 71.58(17.1/h) 1350
  Orienteering (MTB)1 2:24:51 12.41(5.1/h) 19.97(8.3/h) 409
  Core stability2 1:02:15
  Running2 45:06 6.32(7:08) 10.18(4:26) 14
  Orienteering (urban)1 25:21 3.24(7:50) 5.21(4:52) 32
  Total12 17:03:42 212.66 342.25 4330

«»
4:44
0:00
» now
MoTuWeThFrSaSu

Sunday Jan 8 #

6 AM

Road bike hills 3:27:06 intensity: (1:14:36 @1) + (1:11:58 @2) + (58:25 @3) + (2:07 @4) 97.69 km (28.3 kph) +1488m
ahr:129 max:166 shoes: Trek Madone 5.9

When we left to go to the movies last night, there was a kids' party happening down the street at the local park with several cars parked on the verge at the park. When we returned, there was a different party happening across the road and my front yard now resembled a parking lot with a couple of cars seemingly not caring about parking across my property - this is not the first time this has happened either. Tash left one of them a nice fruit basket as a thank you for considering us their #1 choice in parking services provider (they had left their windows down - I imagine they thought their car would be safe if it was parked on someone's property with 24hr patrols from the property owner). Surprisingly, the only other property in the street with cars all over it was the party block so a bit strange that they singled out my property. Good to see all of them gone this morning anyway.

Hill ride with Mark and Ben. I included the day's actual training session that involved 3 x 1/2 hill sprints (which I did on Crystal Brook Rd before meeting up with them at Lewis Rd) and then 2 x 10min E2 low cadence climbs. Welshpool Rd was fine for this but Patterson wasn't quite 10 minutes. We ended up climbing out of Mundaring Weir later anyway so I got more than the requisite climbs done. For possibly the first time ever I got more distance done on each successive sprint whereas I normally go backwards in distance (splits show 0.32km for each but a slightly higher average speed).

Legs a bit weary now. Hopefully should be fine for tomorrow although the low target on the beep test shouldn't trouble me.

Saturday Jan 7 #

9 AM

Mountain bike 2:19:52 intensity: (33:38 @1) + (46:18 @2) + (56:29 @3) + (3:27 @4) 39.44 km (16.9 kph) +692m
ahr:137 max:169 shoes: Giant Anthem

Ended up giving parkrun a miss after failing to get the splinter out of my foot last night, Tash put some goo on it overnight that was meant to get it out but it didn't so we spent a half hour or more this morning doing it and missed the run. Probably a good thing anyway. Foot still feels like it has something stuck in it but could just be a result of all the digging around. Actually just had a look and there is still something stuck in there.

Went and did a ride instead around my KC long circuit... on the Anthem because the XTC is giving me grief and I also wanted to see if the Anthem was faster on the single track. Turns out it was and I knocked over two minutes off my best time on the XTC. Don't know if it's just because it maneuvers better, if the dual suspension bounces over rocks more easily or if the 26" wheels get around rocks. Only put the foot down once to get around a corner, never on rocks.

Remembered halfway up to KC that it was Saturday and that there'd be people out there and sure enough, Black Stump car park was half full. I ended up passing a fair number of people out there so that cost me a bit of time.

Orienteering (MTB) 2:24:51 intensity: (1:37:19 @1) + (28:39 @2) + (18:53 @3) 19.97 km (8.3 kph) +409m
ahr:114 max:158 shoes: Giant Anthem

Another mapping session, this time on an existing bit of map south of MW Rd in the far west in between the powerlines. Mapping on the Anthem is terrible because the brakes make a hell of a noise when being used and I'm always stopping to write down stuff or testing track grades.

Friday Jan 6 #

11 AM

Orienteering (urban) 25:21 intensity: (45 @1) + (16:08 @2) + (8:28 @3) 5.21 km (4:52 / km) +32m 4:43 / km
ahr:138 max:157 shoes: Salomon X-Scream blue/grey

I had another job interview today, this time in West Perth, so took the opportunity to get out and run the Shenton Park SR course before it closes in 359 days' time. Since I ran yesterday and will (probably) be running again tomorrow, I took it very easy. Plus it'll give me something to beat next time when I do the course in the order I originally intended to.

Got a call just before starting about my non-progression towards yesterday's job (they had told me they were interviewing until Monday so I didn't expect to get rejected quite this soon). The reason they gave was my lack of fixed asset experience, which is a load of crap, but also I showed a lack of enthusiasm, which is unfortunately my natural interviewing technique. They gave similar reasons for the person they interviewed before me apparently so the recruiter decided they were just bad interviewers who failed to ask the right questions about experience. If they thought I was bad yesterday, they'd have probably just kicked me out of today's interview when I failed to adequately answer the question about what I knew about the company! I did do some research but apparently not enough.
1 PM

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

To and from the physio. Training plan called for 'recovery ride or swim' so I went for a recovery run instead.

I was a bit shocked when I got home at the cricket score. When I left, the first session had been entirely scrapped due to rain and when I got home from the physio, Pakistan were in the second innings with a lowly score so I assumed Australia had enforced the follow on. Little did I know that Aus had scored 241 runs in the intervening period!!! It's just not (test) cricket when you score at 7.5 runs per over.
5 PM

Core stability (core strength) 30:00 [2]
shoes: Fletch's Tevas

Missing the recovery ride didn't sit well with me so I did a strength session instead, including pushups and situps since I actually do have the ADF physical on Monday. Hopefully I only have to go to the minimum number of each because I can't do a lot more than the required and I just realised I need 45 situps whereas I only did 40 today, oops (I had thought it was 30). Beep test should be no problem, as long as I don't have a splinter in my foot when I do it (and the weekend rides may take a bit out of me but not enough to not get past 7.5). It's probably a bit late to start the 4 week fitness plan at this point. Mind you, I also did the situps all the way to my elbows at the knees whereas it only has to be wrists - so much easier!

Got a text message from my sister at 6:10 asking me if I was coming to the dinner that I said I'd come to in Fremantle at 5:30 for my niece's birthday. Tash and I both managed to forget about it.

Thursday Jan 5 #

6 AM

Running intervals 21:13 intensity: (32 @1) + (53 @2) + (6:13 @3) + (10:12 @4) + (3:23 @5) 5.06 km (4:11 / km) +7m 4:10 / km
ahr:163 max:180 shoes: Salomon X-Scream blue/grey

Someone was keeping me up with her snoring so since it was about that time, I went for another pre-breakfast, pre-7am run. Might as well get used to getting up early again - with all the interviews I have this week I'm bound to get a job.

Made it an interval session of 9 x 250/250 because intervals are so much fun. Seemed to get through it okay despite the need for a toilet near the end (I held out). Nice and cool today, unlike Tuesday's run.
2 PM

Mountain bike 1:39:35 intensity: (37:11 @1) + (30:21 @2) + (25:59 @3) + (6:00 @4) + (4 @5) 28.15 km (17.0 kph) +658m
ahr:129 max:186 shoes: Giant XTC Advanced SL 29er

I had an interview that split my day in half so running in the morning and MTB in the afternoon. It was pleasantly cool after yesterday's heat devastation (not to be confused with tonight's Heat devastation of the Scorchers).

Session was 4 x 30 second hill sprints then 3 x 10/5 at race pace. Thought I'd do something different and go and ride some of the Gungin fire trails rather than the usual at Pickering Brook but I picked a poor area. Did the hill reps on Gunjin Rd up the hill, which was fine but then the efforts down the backside of the hill, along Lockwood and then the powerline trail and green trail back to the bottom of Gungin. Of course all the effort reps started on downhills and they were all bumpy and rocky so no ability to get any pace or effort whatsoever. In fact I only hit zone 4 on the first rep and never again after that but it couldn't have helped with the run in the morning and my lunch consisted of two hot cross buns so legs were fairly tired.

Add to that the chain falling off three times - once on each rep - and that just annoyed the crap out of me. Stupid single front chain ring. I'm tempted to swap it back to how it was.

Discovered on the third rep that I'd lost a water bottle so the 'endurance' ride I was meant to do afterwards became more of a 'find the water bottle' ride (I found it where I expected to - off the back of Gungin but the lid was smashed either from the fall into a rock (where I found it) or else the car that I overtook on the way down Gungin may have run it over (the car had overtaken me on the way up Gungin)).

Pretty annoyed with the bike at the moment but then part of that is with the tyres, which I really should change since they had no traction at all on the climbs today. Need to replace the bottle cage if it's going to keep losing bottles and need to decide what to do with the front chain ring.

Too tired to complete the 3.5 hrs after my energy deserted me and wanted to watch the cricket anyway. Was an entertaining game even though we got annihilated and worse is we have to play the Heat again next week. Who set these stupid fixtures?

Wednesday Jan 4 #

Note

Is it coincidence or deliberate that it's my sister's birthday today and the forecast Perth temperature just happens to be the age that she's turning?
6 AM

Road bike 2:49:40 intensity: (37:14 @1) + (1:24:23 @2) + (40:30 @3) + (6:49 @4) + (44 @5) 83.83 km (29.6 kph) +746m
ahr:134 max:204 shoes: Trek Madone 5.9

KP loops with Mark and Ben. I was worn out before even getting halfway to KP so wasn't going to be the greatest of rides and sure enough, the other two dropped me on the first lap, second time down Lovekin and I had no chance of getting back on for the climb up Forrest. Surprisingly though the next two laps were significantly faster but without the hammering descents.

19:13
17:42
17:12

Ben is on leave at the moment so I rode back via his house near Oats St station. Temperature was 19C when I left home at 6am and 37C when I got home at 10am.

Companies must be getting busy in the hiring process early in the new year. Three contacts so far today - two follow ups from yesterday and one new potential offer.

Tuesday Jan 3 #

6 AM

Running 23:53 intensity: (38 @1) + (6:47 @2) + (16:28 @3) 5.11 km (4:40 / km) +7m 4:38 / km
ahr:145 max:157 shoes: Salomon X-Scream blue/grey

Recovery run. I don't normally run before breakfast or before 7am for that matter but I was awake and didn't yet feel like breakfast so went out anyway. Didn't seem to bother me in either regard and it is already getting hot at this time.

Didn't even crack zone 4 on the HR so must have been easy.
2 PM

Core stability (core strength) 32:15 [2]
shoes: Fletch's Tevas

Now that I've set a target for the year I'd better try and achieve it.

Got interrupted by two phone calls during the session - one a recruiter telling me about a possible job and another from an actual employer asking a few questions. Both of them contract roles. I'd prefer the second one since it's for six months although the first doesn't involve any real work - rolling over year end audit files isn't exactly an exciting prospect although the role would finish up just before the election role is due to start but then the other one would finish up just before MTBO Worlds and would give me enough money to go!!!
3 PM

Road bike (commute) 19:19 [1] 7.77 km (24.1 kph)
shoes: Giant TCR

To and from the pool place to get the spa water tested after refilling it today.

Typical that I sit down to watch a Heat game and Lynn and McCullum are out early after belting it the other night, being the first game I haven't watched any of all season! Gotta say the commietators are pretty tough on everything (back when I was playing...) Any time a ball goes over someone's outstretched hand it gets put down to a 'mistimed jump'.

Entries for Altay Expedition opened today and at $2k per team including all meals and accommodation, it's a pretty good deal even without the cash incentives from last year but doesn't mean I can afford to go :P Doubt that Trev will be pushing it given it clashes with Geoquest and that's part of the 'Australian Champs', which he's promoting heavily.

Monday Jan 2 #

10 AM

Road bike 1:38:37 intensity: (1:08:47 @1) + (28:03 @2) + (1:47 @3) 46.02 km (28.0 kph) +292m
ahr:116 max:145 shoes: Giant TCR

Got out for a ride in the heat just because I could, plus wanted to restart the training plan after a week off although the plan did call for a rest day today so I swapped it for tomorrow since I already had a rest day yesterday. There's going to be a lot of swapping over the next 2.5 months given last year's plan had no MTBing midweek (I actually had a job) and the trials are also a month earlier this year with no Easter carnival beforehand.

The other reason to get out was to ensure the two Metro maps I'm drawing for next season (Samson and Ranford) are properly georeferenced because the contours don't quite line up with the aerial photo as I expected they would so rode around both areas so I can overlay the trace. It was virtually flat until I got to Samson, which has some nice hills on course (I'd never heard of this suburb before either but I picked it due to our rather limited supply of southern corridor maps).

Took the TCR given it is supposed to be the commute bike but had major issues with chain jump whenever I took off from lights or else put it under load. Wasn't sure if it was the chain, the cassette or front chain ring but it only ever happened in the BCR so I assumed the latter. Had a look when I got home and the teeth on the front BCR are effectively sharpened to points so no wonder.

Made a trifle last night since I was missing the one I normally make at Christmas but that now means Tash and I have to eat an entire trifle between the two of us although she's gone off to Bluff Knoll for the night so I'm going to be having a bad start to the year from a diet perspective!

« Earlier | Later »