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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tRicky

In the 7 days ending Jun 17, 2018:

activity # timemileskm+m
  Mapping2 7:18:30 6.17(1:11:03) 9.93(44:09) 54
  Road bike4 6:00:30 96.78(16.1/h) 155.76(25.9/h) 1204
  Orienteering (MTB)2 1:55:01 22.25(11.6/h) 35.81(18.7/h) 85115 /15c100%
  Mountain bike4 1:49:29 29.88(16.4/h) 48.09(26.4/h) 257
  Windtrainer1 50:00
  Running2 38:08 5.74(6:39) 9.24(4:08) 34
  Core stability1 31:50
  Total14 19:03:28 160.83 258.83 240015 /15c100%

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Sunday Jun 17, 2018 #

9 AM

Mountain bike warm up/down 4:12 intensity: (46 @1) + (3:18 @2) + (8 @3) 0.88 km (12.6 kph) +53m
ahr:130 max:143 shoes: Giant XTC Advanced SL 29er

Ride to the start at MTBO. I didn't bother with a proper warm up because it was too cold, if that makes any sense.

Contrary to Tash's log, it was not a 700m climb over such a short distance.

Orienteering (MTB) race (Murray Valley) 1:26:56 intensity: (9:22 @1) + (11:02 @2) + (43:09 @3) + (23:23 @4) *** 25.46 km (17.6 kph) +724m
ahr:150 max:173 spiked:15/15c shoes: Giant XTC Advanced SL 29er

I didn't get off to the best of starts today. When we got to the event, my first thought upon exiting the car was 'I haven't brought my helmet' but luckily Hadrien had found one in the shed and brought that so I wore it. I think I was too busy stuffing around with fixing tubes and altering my map board yesterday (thought I'd try something different and wore my compass on my wrist rather than attached to the board - didn't seem to bother me and I never looked at it, not even at the start like I normally do to align the map for the first leg).

I think I picked mostly good routes except 2-3 where I didn't see the yellow option (I saw two options but not the third, I also missed it again from 4-5) and that was the only split that I lost for the day to Tom and to anyone in fact (medium and long courses had several common legs).

Not surprising that I never got into the red zone at all. My left hamstring was a bit sore and in fact yesterday's run & w/t were enough to stop me getting into that zone today. I think my next w/t pre-race will have to be at a lower intensity.

So as I mentioned yesterday, I said I'd be surprised if they'd replanted all the pine trees on wasteland hill and they have in fact done that so all the crap tracks I rode for the national champs in 2016 are no longer in existence along with the majority of difficult tracks that Alcoa bulldozed down the hillside around that time. Makes for a much neater map at least. Hadrien also did a good job of regrading a bunch of tracks and found a couple of extras as well, and he also rode down the blackberry track that I warned all the competitors away from in 2016 but it was an obvious route choice for both the long (14-15) and medium today (blackberries didn't seem to be as prominent but the track was still as shite as ever and I had to stop myself from going head over handlebars by riding into a sapling).

Saturday Jun 16, 2018 #

7 AM

Mountain bike (commute) 10:37 [1] 3.74 km (21.1 kph) +4m
ahr:165 max:224 shoes: Giant Anthem

Decided to go to parkrun since I had not much else on today and felt like a run. Got to parkrun and felt something wet on my leg. Looked down and discovered a rather large worm had somehow attached itself to my shin.
8 AM

Running race (Pioneer parkrun) 19:15 intensity: (14 @1) + (9 @2) + (37 @3) + (4:54 @4) + (13:21 @5) 5.0 km (3:51 / km) +23m 3:46 / km
ahr:176 max:185 shoes: Salomon Speedtrax black/yellow

Pioneer parkrun - the guy next to me commented on the cold this morning (it wasn't) so I mentioned to him the parkrun I ran at Brimbank two weeks ago where it was so cold I was tempted to wear a jumper around the course. He wasn't overly pleased with that comment given he was wearing a jumper. Bit of an odd start when the starter called 'Ready, steady...' and we all went to jump off when he went on '...3-2-1-GO!'

I wasn't sure how fast I wanted to go given my stomach's tendency to hinder me (spent ten minutes on the toilet before leaving home but apparently that wasn't enough) so stuck with the lead guy for the first lap before he dropped me, or I fell off him - one or the other. Absolutely no-one else around us at this stage so I eased off and ambled my way around the rest of the course. Not a bad time in the end - felt comfortable for most of it other than the early stomach jitters - but well off my PB, which I set the first time I ran here and have never been able to get near since, not that I've run it all that much. Maybe I'll go for a sub-19 at some random flat parkrun next week before we head off to Europe (although Mt Helena has its launch next week but a bit of a trek to get out there).

It's funny the different levels of excitement people get from visiting parkrunners. In Christchurch back in April I thought I'd get the Royal treatment being from Perth but there were runners there from Sydney, Melbourne, Brisband and the one from England trumped the lot of us but even all those were treated as an everyday occurrence. On the other hand, the people of Brimbank were very excited to have someone from Perth running. At Pioneer where were our 'visitors' from? Shelley and Canning River. I was tempted to say I was just visiting between interstate and international trips.

Running warm up/down 10:16 intensity: (1:16 @2) + (9:00 @3) 1.84 km (5:35 / km) +12m 5:24 / km
ahr:146 max:155 shoes: Salomon Speedtrax black/yellow

Mountain bike (commute) 10:43 intensity: (7:15 @1) + (3:28 @2) 3.76 km (21.1 kph) +2m
ahr:118 max:137 shoes: Giant Anthem

4 PM

Windtrainer 50:00 intensity: (6:51 @1) + (21:01 @2) + (6:48 @3) + (13:36 @4) + (1:44 @5)
ahr:145 max:178 shoes: Giant TCR

Pre-race builds on the w/t: 1-2-3-4-3-2-1 with 2mins active recovery between each. Even though tomorrow's race isn't vitally important, it's still good to do the routine (mostly to see if it actually helps). Dunno whether to be enthused or not about tomorrow's race. I haven't ridden on the map during competition but I have ridden every trail out there at least once and most of them several times during the checking and course testing process (not since late 2016 though) so there's not much that will surprise me I wouldn't think unless they've replanted all the pine trees. Now THAT would be a surprise.

Friday Jun 15, 2018 #

10 AM

Road bike 1:17:24 intensity: (29:00 @1) + (45:55 @2) + (2:29 @3) 35.12 km (27.2 kph) +207m
ahr:125 max:151 shoes: Giant TCR

Needed to do a semi-reasonable length E1 ride today (at high cadence - I forgot that part again) and I also needed to continue field checking Scotch so did it on the way out there. Spent a fair amount of time not in E1.

Got off to a bad start when I discovered the front tyre on the TCR was flat, which essentially completed the flat tyre trifecta for the week even though it was on a totally different bike. I don't know what caused the flat but it just happened to be where the tyre liner overlapped inside the tyre so I got rid of it then after I spent ages putting the whole contraption back together, I found a rather nasty hole in the tyre so had to disassemble it and put a new tyre on. Consequently I didn't get started until much later than planned.

Right before I left I got a text from RPH stating that they'd scheduled my wire removing procedure for June 25. Not the best timing given we leave for Europe the night before and I did tell them I didn't want it done until much later in the year so I don't know where that message ended up.
12 PM

Mapping 4:19:14 [1] 5.55 km (46:43 / km) +24m 45:43 / km
shoes: Salomon X-Scream blue/grey

Field check of Scotch College north of Shenton Rd. Bugger me but I had to make a lot of changes to the map I drew from the aerials. Add to that the new car park that got built in the east that I just happened to go to right as I was nearing the end of my enthusiasm for the day and I got stuck there a bit longer than I anticipated, so much so that the office was closed when I went to hand back the visitor pass so I still have it. It's a very exciting map though!
4 PM

Road bike 1:16:09 intensity: (1:00:00 @1) + (8:09 @2) + (5:00 @3) + (3:00 @5) 34.95 km (27.5 kph) +274m
shoes: Giant TCR

Ride home via a different route from the morning (Freo & South St rather than the Armadale & Fremantle railway lines) just to see which was shorter. There wasn't a lot in it, particularly after taking off the extra short bit I rode on the bike to check out a part of the map I'd drawn poorly on Wednesday.

This was meant to be an easy ride (I didn't wear the HRM) but of course South St always gets the motivation going, especially when I find trucks to draft (over the river).

Thursday Jun 14, 2018 #

12 PM

Core stability (core strength) 31:50 [2]
shoes: Fletch's Tevas

4 PM

Mountain bike intervals 1:23:57 intensity: (23:50 @1) + (15:52 @2) + (11:24 @3) + (31:31 @4) + (1:20 @5) 39.71 km (28.4 kph) +198m
ahr:144 max:177 shoes: Giant XTC Advanced SL 29er

Training plan called for 2 x 10/5 at race pace on the MTB but I couldn't be bothered taking the bike up to the hills for that short effort given I had a school to draw so thought I'd kill two birds with one stone and did the session on the way out to lightpole O. Given the distance I ended up making it 4 x 10/5 and that worked out well because I started when I got onto the Roe PSP and finished up right at the end of the Mounts Bay PSP.

Used the road along the west side of Canning Water rather than the path on the east side because I'd just encountered a dog walker right before Mt Henry bridge and almost rode over the damned thing after the woman let the lead out just as I was about to come through so thought the road would be safer to do intervals on.
6 PM

Orienteering (MTB) 28:05 intensity: (5:39 @1) + (7:10 @2) + (13:02 @3) + (2:14 @4) ** 10.35 km (22.1 kph) +126m
ahr:140 max:169 shoes: Giant XTC Advanced SL 29er

Lightpole O at Dalkeith. Only issue was losing 2+mins after CP 109 when I encountered a construction area when trying to get onto the path alongside the river and tried to go around it (I could see the path on the other side) by heading away from my next lightpole rather than towards it. Turns out if I'd gone west instead of east (as I later did after I saw another runner head out from that direction), I would have gone straight onto the path and saved 500m of stuffing around in the process!

Wednesday Jun 13, 2018 #

12 PM

Mapping 2:59:16 [1] 4.38 km (40:54 / km) +30m 39:33 / km
shoes: Salomon X-Scream blue/grey

Mapping Scotch College. I only had a window available between getting sized up for a uniform at Karrakatta and going to a flag giving ceremony at Kelmscott (Aus flag for our overseas trip). Theoretically these two suburbs sit pretty close together in the alphabet but are sadly on opposite sides of Perth although at least the first was right near Scotch. Only managed to get everything south of Shenton Rd completed but that was enough for one day.

Tuesday Jun 12, 2018 #

11 AM

Road bike hills 1:15:46 intensity: (38:10 @1) + (19:02 @2) + (4:30 @3) + (8:17 @4) + (5:47 @5) 30.96 km (24.5 kph) +493m
ahr:127 max:183 shoes: Trek Madone 5.9

I got tired of sitting around at home trying to get the second (and third) screens working on the new laptop. All the 'fixes' I've found online essentially have the same suggestions: revert to an old driver (there was no older one on this machine); update to a new one (didn't work); download {insert driver checker here based on what site you're looking at} and install loads of updated drivers (eh, no). Unfortunately none of these worked so I picked a time after a rain shower in which to get out and do today's hill session.

Obviously the Trek and wet roads are not compatible but given the number of times the Trek's been wet now, well it's not really my fair weather bike anymore.

Decided to go to Canning Mills Rd to do the session, which was 5 x (3 x 40/20 HARD). Had some motorist call out of his window at me as I was crossing Albany Hwy, not sure why but perhaps because I was on the road and not in a car? Anyway his enchantment must have worked because four minutes later I copped a rear flat. Of course it happened during the second rep of just the first set so I had to stop and fix it whilst my HR took a dive. Unfortunate, but not surprising given the wet roads and my luck with flats of late.

Went on to finish the set (which my training log from two years ago when I last did this particular one told me HURT and it seems that hadn't changed this time) then was only just into my cool down when yet another motorist called something out of his window and it must have been more effective because my rear tyre went flat immediately this time around. Was a bit of a pain given the new tube had lasted exactly 26 minutes and I had found the culprit on the first occasion (being a bit of wire that had gone through the tyre) but on this occasion I found nothing to cause the flat so that sucked. Luckily I carry two tubes otherwise it was a long walk home.

Stopped off to purchase a pair of generic orthotics on the way home under advice from a couple of specialists so that perhaps next time I do a pack march I actually complete the whole thing rather than just the march part (had to drop my pack with 2km to go because my feet fell apart under the weight of the excessive amount of gear I was carrying).

One positive out of the session was that it only decided to rain after I got home and had just brought everything inside.
7 PM

Running 8:37 [5] 2.4 km (3:35 / km)
shoes: Salomon Speedtrax black/yellow

Surprise BFA! With no fast guys there it was a relatively easy job to sweep the field by 27 seconds over 2nd place (of around about 50 people). 12 seconds slower than when I last ran it in Qld but different course, different conditions (wet path), different time of day (night), no-one in front of me to pace and only two days after destroying my feet will allow for that difference. I did 51 pushups versus 43 in Qld though so a mighty improvement.

Monday Jun 11, 2018 #

10 AM

Road bike 2:11:11 [1] 54.73 km (25.0 kph) +230m
shoes: Giant TCR

Had nothing much on today and was needing a semi-recovery day from the weekend's exertions (interestingly unlike Perth it didn't rain in Bindoon on Sunday, thank goodness, although we copped a few very brief showers on Saturday and overnight) so managed to book an appointment with the non-accredited health professional to get my back sorted after being abused with carrying heavy stuff for much of the past month or so. Took an easy roll out to Bayswater via the railway path then home via the other railway path and various PSPs. Had a look at the bike section of the new Nicholson bridge just because I hadn't been on it yet.

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