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Training Log Archive: tRicky

In the 7 days ending Jan 15, 2017:

activity # timemileskm+m
  Road bike5 9:27:02 168.28(17.8/h) 270.82(28.7/h) 2687
  Mountain bike3 6:44:53 56.55(8.4/h) 91.01(13.5/h) 1656
  Core stability3 2:06:45
  Orienteering (urban)3 1:32:00 13.54(6:48) 21.79(4:13) 7523 /26c88%
  Running2 21:32 2.53(8:30) 4.07(5:17) 10
  Total14 20:12:12 240.9 387.69 442823 /26c88%

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Sunday Jan 15, 2017 #

6 AM

Road bike hills 2:47:10 intensity: (1:05:08 @1) + (1:00:14 @2) + (28:17 @3) + (13:31 @4) 78.47 km (28.2 kph) +1312m
ahr:128 max:167 shoes: Trek Madone 5.9

Hill ride with Mark and Ben, including 3 x 30 second hill sprints (before I joined up with them) and 3 x 10 min efforts at ~85% MHR, in which I dropped them on each occasion. First hill was Mills Rd East, then Hummerston/MW Rd (which only worked out to eight minutes) and then Kalamunda Rd. It was supposed to be a five minute recovery between each effort but the first break ended up being 52 minutes and the second one was 18 minutes. Oh well.

Legs were pretty sore from yesterday but I held the required HR easily on each climb.

Saturday Jan 14, 2017 #

10 AM

Mountain bike 2:14:52 intensity: (48:59 @1) + (50:26 @2) + (34:27 @3) + (1:00 @4) 32.04 km (14.3 kph) +669m
ahr:129 max:174 shoes: Giant Anthem

Took the Anthem out for two reasons today. First was that I knew I'd be riding some black diamond trails and didn't want the XTC to break in half should I happen to stumble over any jumps and second was that I had planned to do a bit of mapping afterwards and it already had the Oregon bike mount installed. I didn't end up doing any mapping because all the water I had in the car was hot when I finished the first ride and it was already after midday and I had stuff to do in the afternoon.

Just did a random ride, firstly along Flaccid Ashback - which I thought I did quite quickly but the split says otherwise - in which I had to overtake three people; I say overtake but one was actually going the wrong way on the trail and had no clue that I was there since he wasn't paying attention so I ended up in the bush while he went merrily along his wrong way route.

Went three times up Gungin just for the hell of it and went down Loco En El Coco for the first time ever, mainly because there was a group of around 20 people sitting at the top (looked like they were having a lesson of some sort) so I went straight from riding up there onto the nearest black diamond track I could find just to impress them. Managed to avoid all the ramp drop offs on the way down and took B lines wherever possible but as usual, the brakes sounded like shit and I was on them for most of the descent.

Once back at the top I had planned on going down Goldilocks but three guys had just started down it and they looked pretty slow so I went off the back down yesterday's track, then back up some piece of shit trail before reconnecting with the single track, then down Goldilocks, The Three Bears then peeled off onto Luvin Shovels, which is actually a really fun black diamond track once you get past the ramp drop offs early on (I went over the 1m drop off but managed to avoid the 1.5m one this time).

Over to The Dell then discovered Lancaster over there, which I'm 95% sure I haven't ridden before, so went down that too before the double ascent of Mount Scorpion (no surprises that there was a group at the top on the first ascent just laying about although they had cleared out the second time up) then back to the car via Highway to Dell and Gridlocked. Too hot to bother going out mapping.
5 PM

Orienteering (urban) race (Hillarys) 44:44 intensity: (16 @1) + (12 @2) + (21:55 @3) + (10:20 @4) + (12:01 @5) ** 10.27 km (4:21 / km) +69m 4:13 / km
ahr:184 max:224 spiked:23/26c shoes: Salomon X-Scream blue/grey

Score event at Hillarys. Set a route to get everything knowing I probably wouldn't but by the 8th control I was still on track so thought I had a chance. Of course I started falling behind after that and if I had known, I'd have dumped #14 (the eighth control) and collected #30 and possibly #2 later.

Managed to overshoot #12 from the west looking for the junction with the second road intersection except the first road intersection was the driveway into Ern Halliday and I didn't realise and ran straight past it until Noel coming in the opposite direction led me to it. Also lost time going from #6 to #16 when I ran in the wrong direction across the park and then lost time at #17 (when I was running short of that commodity) by going to the path junction with the road instead of the path barriers further around the corner.

Otherwise a reasonable run. Started off too fast as usual and got slower, except for the final run down from the northern node, which set my fastest lap time for the day. Mind you the first part was also with the wind and later on against it.

Had to collect controls afterwards as well as helping pack everything up because there was no-one else volunteering to do it. Thanks to the Martins, the Richardses, Dash-for-Tash and Hadrien for assisting. Only one CP in the wrong place (#13) - could be a new record!!!

Friday Jan 13, 2017 #

8 AM

Mountain bike 2:34:26 intensity: (51:33 @1) + (44:46 @2) + (39:44 @3) + (15:28 @4) + (2:55 @5) 43.37 km (16.8 kph) +881m
ahr:134 max:188 shoes: Giant XTC Advanced SL 29er

Took the XTC out for a spin to see how it held up after the once over yesterday (and new tyres). Rode the old PBGS loop including WNM, which I was totally crap on (only 23 seconds off my worst ever recorded time even though it still felt hard), coming off twice and the foot down once more for luck. No traction at all - wondering if the tyres were pumped up too much (around 27psi) or if it's just because pea gravel sucks.

Caught a guy at the bottom of Gungin (on the Lockwood side) and he let me through to go up the single track first, then proceeded to sit on my wheel for the length of it, at least until it got steeper and bumpier at which point I dropped him like a sack of potatoes.

I almost went down Goldilocks and The Three Bears but changed my mind and went down Judderbars instead since I rarely go that way (and it's not presently on the Gungin map I have), then climbed back up to the top of Gungin and went down one of the old tracks down to Lockwood, which are now in very poor shape.

From there I went into the session I had planned of 5 x 5/5 at race pace but just like last week, I just wasn't hitting the targets. I really might have to give up running if I'm going to be a strong(er) rider. Dropped the chain once, on the third rep (not surprisingly a downhill bumpy section).

From there back to the Truck Stop Cafe, which was aptly named today - when I got there for my ride, there was a truck down the embankment lying on its side just before Canning Rd hits Canning Rd. Not the first time I've seen carnage on that intersection and it's been 'improved' too (the more likely cause is inattentive drivers/riders).
6 PM

Core stability (core strength) 36:40 [2]
shoes: Fletch's Tevas

Bleh, this'll hopefully be the last time I have to do pushups and situps.

Thursday Jan 12, 2017 #

7 AM

Running warm up/down 5:08 intensity: (33 @1) + (3:57 @2) + (38 @3) 0.98 km (5:14 / km) +3m 5:09 / km
ahr:132 max:145 shoes: Salomon X-Scream blue/grey

Orienteering (urban) 25:07 intensity: (18 @1) + (14 @2) + (23:07 @3) + (40 @4) + (48 @5) * 5.92 km (4:15 / km) +3m 4:14 / km
ahr:201 max:224 shoes: Salomon X-Scream blue/grey

Rerun of the Huntingdale scatter course except in reverse and I picked up the three CPs I didn't get the other day and dropped three others. I was almost certain this route would be longer and it was, by about 300m, so I didn't bother pushing hard but then some of my runs do have to be at a sensible pace rather than going hard all the time!

HR data is total junk although seems okay in the graph. Dunno why it reports two different bits of info to the two places on AP.

Running warm up/down 6:20 intensity: (14 @1) + (16 @2) + (5:44 @3) + (1 @4) + (5 @5) 1.19 km (5:19 / km) +2m 5:16 / km
ahr:185 max:224 shoes: Salomon X-Scream blue/grey

3 PM

Mountain bike 1:55:35 [1] 15.6 km (8.1 kph) +106m
shoes: Giant XTC Advanced SL 29er

After looking at options at fixing my bike at Boltboi's in the morning, I spent the afternoon at the other end of Perth checking CP locations for the Warwick event. Chain sounded like shit for the whole ride even though I lubed it after the thorough degreasing it got earlier.

Found where the fire had gone through in the SW of the map although not much evidence of burning. Plenty of new trails through there though where the fire trucks ploughed through but thankfully had no CPs there so my inaccurate additions of tracks shouldn't upset anyone.

What was upsetting is the extended OOB in the open space right near the start where I was checking one of the last controls only to find the feature it was on had been uprooted and was now in OOB. Ironically I had previously had it down as a 'sign' (it was in fact a picnic table) but moved it to a nearby sign without actually checking the description I had until afterwards but that CP initially had five other CPs to go to nearby but with the OOB, that cuts of the route through the park. Stupid construction works.

Wednesday Jan 11, 2017 #

5 AM

Road bike 3:08:26 intensity: (1:19:37 @1) + (1:00:08 @2) + (38:39 @3) + (8:43 @4) + (1:19 @5) 92.76 km (29.5 kph) +761m
ahr:128 max:177 shoes: Trek Madone 5.9

KP loops with Mark and Ben. Plan was to go 'very hard' on the small climbs, recovery down, so I picked three small hills on each lap (which included the steep bit of Forrest Dve) and we all did the session. Both of them beat me on the first two hills (I stayed seated) but I owned them on Forrest (not seated). I got progressively better as the session went on. Mark bailed at 2.5 laps to take the kids to the pool so it seems none of us is working at the moment. Also going hard on the hills with easy bits in between isn't good for overall lap times.


Shelley loop with Ben on the way home. He had said he wanted to spin the lactic acid out of his legs but apparently he and I have different definitions of 'spin' since he was holding 35-36kph down the freeway path whereas I was regretting not eating the biscuits I took with me at the end of the KP loops (I felt ill after smashing up Forrest). Made it home without dying.
6 PM

Core stability (core strength) 44:15 [2]
shoes: Fletch's Tevas

Amazing that having a yearly target gets me to do these sessions.

Tuesday Jan 10, 2017 #

9 AM

Road bike intervals 1:40:22 intensity: (27:13 @1) + (19:43 @2) + (30:33 @3) + (22:53 @4) 51.99 km (31.1 kph) +379m
ahr:140 max:172 shoes: Trek Madone 5.9

3 x 8/4 at E3 then 20mins at E2. Found it hard to hit and maintain E3 on the effort reps due to sore legs, no doubt from stupid running yesterday. I should give up running.

Monday Jan 9, 2017 #

6 AM

Road bike (commute) 1:00:59 [1] 27.41 km (27.0 kph) +126m
shoes: Trek Madone 5.9

Recovery commute into the city for my ADF physical fitness assessment, which as it turns out was held in Karrakatta.
8 AM

Road bike (commute) 50:05 [1] 20.18 km (24.2 kph) +109m
shoes: Trek Madone 5.9

I was so bewildered at the lack of info I received about my physical assessment and that when I followed up on it last week, I was eventually told (by someone on the east coast) to go to the recruitment office at 7:30am. Such was my bewilderment at waiting around for an hour (the guy at reception said that sometimes they hold them here) that in attempting to leave the office, I went from the 7th floor to the basement to the 11th floor to the 1st floor before finally discovering that there was a ground floor button separate from the other buttons so I could actually get out. I consider myself a patient person but the ADF is really testing mine at the moment.

It's ironic that just last night I said to Tash that I didn't know exactly where in the building they would run the test because I'd never seen any gym like rooms and it turns out that's the case. Ahh well, I now have an email telling me all about next week's test, where and when it is and what to bring. A little late and it's also supposedly a 'practice' test so I'm finding it hard to believe I'm going to make it into this program I've signed up for if it commences later this month. Looks like I'll be on the unemployment line a bit longer yet, although I did get an email today about working at the election (which I can't do because I'm signed up for the count centre at the same time).
11 AM

Running warm up/down 4:36 intensity: (38 @1) + (3:58 @2) 0.86 km (5:23 / km) +3m 5:18 / km
ahr:130 max:138 shoes: Salomon X-Scream blue/grey

Orienteering (urban) 22:09 intensity: (28 @2) + (16:22 @3) + (1:48 @4) + (3:31 @5) * 5.59 km (3:58 / km) +4m 3:57 / km
ahr:194 max:224 shoes: Salomon X-Scream blue/grey

Since I didn't end up doing the beep test today, I brought forward my plan to do the Huntingdale Suburb Run. Didn't pick the best time of day for it but couldn't be bothered waiting until later since I was already dressed. Given the start is <1km from my house and there are two CPs on my street, that made it easy to get to.

Didn't really intend running it this hard and I was actually surprised it wasn't closer to 8km because I thought I was running for ages but I guess this is a good time, even if I thought I was dying near the end. Funny how much you can throw out one split with just a small break (split #20 I lost track of the path I was meant to run down and stopped momentarily to check the map and that busted me over the 4:30min/km mark for just that one split). Good to get over half the splits at <4min/km, something that never happens at a Metro event (waste too much time punching controls for that to ever happen).

HR graph is total BS.

Running warm up/down 5:28 intensity: (14 @1) + (29 @2) + (1:54 @3) + (1:37 @4) + (1:14 @5) 1.05 km (5:13 / km) +2m 5:10 / km
ahr:165 max:195 shoes: Salomon X-Scream blue/grey

HR graph is total BS.
7 PM

Core stability (core strength) 45:50 [2]
shoes: Fletch's Tevas

Core strength session with a truckload of situps and some pushups thrown in for next week's PFA. I find it a little strange that the four week training plan for the army's PFA - which requires 15 pushups and 45 situps - has today's session with 3 x 16/14/12 pushups and 3 x 14/12/10 situps. If you have 16 pushups as just the first rep in the routine and you only need to do 15 overall, doesn't that kind of mean you'll get there on the day? More strange is the situps, which you need more of than pushups and yet you do fewer of those in training. Odd.

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