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Training Log: tRicky

In the last 7 days:

activity # timemileskm+m
  Mountain bike4 8:11:51 71.84(8.8/h) 115.61(14.1/h) 2086
  Road bike1 2:47:10 48.76(17.5/h) 78.47(28.2/h) 1312
  Orienteering (MTB)1 2:19:44 13.2(5.7/h) 21.24(9.1/h) 347
  Orienteering (urban)3 1:30:26 13.27(6:49) 21.36(4:14) 9723 /26c88%
  Core stability3 1:20:10
  Running1 11:28 1.35(8:30) 2.17(5:17) 5
  Total11 16:20:49 148.42 238.86 384723 /26c88%
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Tuesday Jan 17 #

10 AM

Mountain bike 1:26:58 intensity: (28:51 @1) + (29:58 @2) + (26:32 @3) + (48 @4) + (49 @5) 24.6 km (17.0 kph) +431m
ahr:132 max:191 shoes: Giant Anthem

KC short loop on the Anthem because I'm waiting on the chain guide for the XTC before taking it out again plus the Anthem is much more fun with all the rocks. Probably have to hold off on a new derailleur for the XTC because neither Wiggle nor Chain Reaction stocks SRAM and Pushys is out of stock of clutch derailleurs.

Thought I might have set a new PB on this loop since I negotiated corners and obstacles better than usual but just fell short. My fastest time is also now on the XTC so something to think about. This is the first time I've ridden this route on the Anthem.

Orienteering (MTB) 2:19:44 intensity: (1:03:43 @1) + (35:25 @2) + (25:37 @3) + (10:29 @4) + (4:30 @5) 21.24 km (9.1 kph) +347m
ahr:125 max:197 shoes: Giant Anthem

Mapping the area between Paulls Valley Rd and Asher Rd. Only a small area so didn't take too long although I revised some of the grades on Slippery When Dry after riding them earlier in the day. Also found a few cut through tracks on the first area that I mapped up here that I managed to miss the first time around. They weren't entirely distinct and I only found them because they happened to continue on from other tracks on the other side of bitumen roads leading into the area.
5 PM

Core stability (core strength) 33:00 [2]
shoes: Fletch's Tevas

Monday Jan 16 #

7 AM

Core stability 10:30 [2]
shoes: Salomon X-Scream blue/grey

Army PFA (practice) at long last with navy and air force applicants thrown in to the mix. I had a case of gastro (or food poisoning) overnight and almost ended my assessment before starting when I circled 'Yes' under 'are you feeling unwell'. Some fast talking got me out of that and I was able to participate. We basically got two minutes to do as many pushups as possible (15 minimum for army) and I maxed out at 25 although I continually hit the elbow of the guy next to me so that was offputting.

Situps I had to do 45 (feet held) and they stopped us at 60, which is what I got to.

Beep test the highest anyone had to get to was 7.5 so they stopped us there too, which was kind of disappointing since I couldn't prove my awesome athletic abilities. Oh well. The pre-enlistment PFA is effectively exactly the same as today since we were a mixture of pre-enlistment and practice PFA people. Probably get to do more after enlistment.

Oh, I reckon I was the oldest person there by about 10 years (of 24 people). It was about a 50/50 split of guys to girls.
8 AM

Orienteering (urban) 20:35 intensity: (4 @1) + (5 @2) + (15:39 @3) + (5 @4) + (4:42 @5) 5.17 km (3:59 / km) +26m 3:53 / km
ahr:196 max:224 shoes: Salomon X-Scream blue/grey

Since the lofty heights of 7.5 on the beep test was really just a warm up for me, I was in the area so went and reran the Shenton Park Suburb Run course at a faster pace than I did it ten days ago. Knocked over four minutes off my previous effort and collected the same controls too, although did the whole thing in reverse and collected 1 and 4 in a different order (which saved 50m). Got stuck crossing the road near the end. Could probably get under 20 minutes if I pushed hard and didn't get stuck at traffic.

HR graph is once again bollocks, nothing unusual for running these days.

Sunday Jan 15 #

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 #

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 #

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 #

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.

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Training Targets

Jan 1 – Dec 31 (365d)
Road bike
+ Windtrainer
350:00:00
actual:17:41:445%
projected:379:56:02108%
Mountain bike
+ Orienteering (MTB)
250:00:00
actual:17:07:536%
projected:367:49:15147%
Core stability 50:00:00
actual:4:22:308%
projected:93:56:02187%
Orienteering (bush)
+ Running
+ Orienteering (urban)
+ Stairs
100:00:00
actual:3:24:343%
projected:73:12:1073%

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