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Training Log: tRicky

In the last 7 days:

activity # timemileskm+m
  Road bike9 9:01:31 147.15(16.3/h) 236.81(26.2/h) 3584
  Mountain bike3 3:44:08 41.07(11.0/h) 66.1(17.7/h) 967
  Windtrainer1 1:47:30
  Orienteering (MTB)1 47:27 11.54(14.6/h) 18.57(23.5/h) 61
  Orienteering (urban)1 33:11 4.67(7:06) 7.51(4:25) 9523 /25c92%
  Core stability1 29:55
  Total15 16:23:42 204.42 328.99 470823 /25c92%
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Sunday Feb 26 #

6 AM

Road bike hills 4:39:45 intensity: (1:43:38 @1) + (1:55:51 @2) + (59:42 @3) + (34 @4) 129.18 km (27.7 kph) +2222m
ahr:127 max:164 shoes: Trek Madone 5.9

Hill ride with Mark and Ben. We decided to do the Choose Your Own 100 because the Kalamunda 100 cost too much. Started on Mills Rd and went up that then immediately back down to the bottom of Canning Mills Rd. It's always good riding up the scarp then down only to have to ride up it again. Fortunately our route took us to Mount St so I finally got to see the road that the sign near my street (11km away) points to. It was thrilling.

Went through the K100 course at some point and spent the whole time from Patterson to Mundaring Weir demoralising other riders on their second lap. Given they started at 6:30, by the time we got to PBSC at 9:15, they'd have been on course for around 2.5hrs for 50km. I imagine there'll be some big times out there for some people and not everyone had come through halfway by that point. Amazingly the Kalamunda 100 doesn't actually go anywhere near Kalamunda but I guess the Pickering Brook 100 doesn't have quite the same ring to it.

Tried to kill off Mark on MW Rd but I got told to slow down on a relatively flat stretch before Ben came flying past on the next uphill so I think he was using tactics to get past me. I'll have to watch out for that in the 5 Dams and push him over if he tries it. Speaking of dams, we did the 3 Dams today although not necessarily the dams that the damned Dams riders will damn well do because Wungong Dam has damned gates to maneuver at either end of the dam wall and dismount be damned god dammit.

I bought a lemon/lime Powerade at a servo in Mundaring and as the ride wore on, I swear it tasted more and more like wine. Blergh.

I'm not entirely sure but I thought I saw a sign advertising "Forrestfield's Labour candidate" as we passed Hartfield Park. If they can't spell the name of their own party, well then the voters don't have much hope either (which is shown time and again if you read any online political message boards).
4 PM

Mountain bike intervals 1:54:22 intensity: (1:21:55 @1) + (30:40 @2) + (1:47 @3) 33.07 km (17.3 kph) +473m
ahr:111 max:146 shoes: Giant XTC Advanced SL 29er

I don't really know what I was thinking with this session but I had promised Tash we'd go out to Langford Park today. Originally I had intended doing it instead of the hill ride but Tash didn't want to go until the afternoon so I crammed them both in.

Figured I'd do an off-road interval session but with 'pace change' rather than E3 efforts because I knew I had zero chance of that happening and in fact I barely even made it into E2 territory for a little over a minute and a half, that's how shattered I was. Mind you, I had a pretty pathetic lunch of two minute noodles (I couldn't manage to separate the frozen bread slices to make the lunch I actually wanted) so I only have myself to blame.

I actually felt fine for the first half hour of single track riding - came across a rather lost looking Tash at one point and helped her out - but then as soon as I hit the lap button to start the intervals, the legs just said NOPE and completely died so I was left to think about whether to go on with the session or just give up. Since I'm not very good at giving up, I stuck with it but it was a pretty worthless session although one positive note is that I did confirm that I wasn't hallucinating last time I was out here and there are indeed a whole raft of unmapped tracks running off the bottom of the mapped area east of Nettleton Rd so will be worth a look one day... when I find the time and inclination.

Finished off with another dawdle around some single track before limping back to the car. A lot of the single track in the area is looking a lot the worse for wear which I guess is to be expected now that everyone is focusing their track maintaining efforts on the Kalamunda Circuit and all the other MTB parks are just left to fall apart.

Saturday Feb 25 #

8 AM

Mountain bike 1:24:11 intensity: (5:48 @1) + (20:22 @2) + (29:01 @3) + (28:13 @4) + (47 @5) 24.35 km (17.4 kph) +459m
ahr:150 max:176 shoes: Giant XTC Advanced SL 29er

Looks like I smashed it today - fastest time on this loop by over 2 3/4 minutes despite getting held up momentarily on Highway to Dell, putting the foot down twice(!) on Rocky Balboa and having to ride over all the tapes that were out for the Gravity Enduro event this afternoon (poor suckers out in this heat).

It's entirely possible there is a cut through track on X Files/FJ to the vehicle track further down the hill. I think I spotted something as I zoomed past. I'll make sure to check it out when I get around to mapping that part properly.

Great idea coming out this morning too. The legs weren't entirely smashed enough so I made sure of it in order to give everyone else a chance at the Churchlands Metro this afternoon.

Bike sounded like shite though. There was something clanking around when going over bumps (which is almost all of the time on this circuit). I did stop at the bottom of Camikazi to check it out but couldn't find the source. It might even be in the saddle bag. Maybe I'll ride without it tomorrow.
5 PM

Orienteering (urban) race (Churchlands) 33:11 [4] *** 7.51 km (4:25 / km) +95m 4:09 / km
spiked:23/25c shoes: Salomon Fellraiser black/blue

Metro at Churchlands - first run since Yokine almost two weeks back. Sten was with Ruben so that made my job easier although I still had Oliver to contend with but then he's no good at plotting scatter routes and I don't think he was overly pleased with the hill either.

I ran the wrong way out of the start so lost 50m on the pack but then overhauled all but Oliver by the first control. Caught him at 12 then passed him with a slightly better route around the play equipment, then put distance into him up the hill. Last saw him as I was exiting 27.

Ran okay through the streets then proceeded to slow right up in the more complex stuff down the hill and ran the wrong way across the park from 20-14 but don't know that I added a lot of distance for it as I just came in from the south rather than the NE. You'd think I'd be able to navigate one of my own maps but apparently not.

Probably should have finished with 13-4-3-F rather than 13-7-4-F as I had intended collecting 3 on the way back (rather than between 5 & 6) but never did collect it in the end.

Weird that this event had fewer participants than the Yokine event a couple of weeks ago but more than double the numbers on the long course despite the heat. Totally drenched afterwards. That win also gives me an unassailable lead on the long course although I can be equaled if I fail to win at least one of the next two.

Friday Feb 24 #

Note

Dunno what's happened between this morning and tonight but suddenly the WAMBA site is blocked from my computer because it might be "harmful" (a search for WAMBA also happens to bring up two 'naughty' dating sites but the bloody thing won't even let me visit the mountain bike site like it did this morning).

Actually I barged my way through the warnings and got onto the WAMBA site for just a few seconds before it redirects me to a Flash site. Bloody Flash.
7 AM

Road bike (commute) 21:07 [1] 8.74 km (24.8 kph)
shoes: Giant TCR

To. Work.

Hamstrings and back were sore yesterday although the hamstrings at least were mildly better today. Not sure if it was the back throwing them out or the core strength session I did the previous night.

Wrist is also better today. I'll have to book in to see the real osteopath the first weekday after the pre-poll count work is finished (and ask for a discount since his brother never fixes the problem).
5 PM

Road bike (commute) 16:36 [2] 8.64 km (31.2 kph)
shoes: Giant TCR

Homeward bound, harder than usual just for the sake of it. I think today was the least tailwindiest day of the week too.

Biggest day of the week so far in terms of voters through our door. I also gave someone some bad advice on how the preferential voting system works although I did it with such confidence that he had no choice but to believe me. Found out later that what I told him was wrong (at least for the Upper House) but then if you're relying on advice from a WAEC official, well then you're already in trouble. Besides, they only train us in how to take votes, not how they're distributed. Also, I now want to recast the vote I put in yesterday.

dammit

Got my letter of enlistment today and turns out I don't go to Kapooka on enlistment day (April 24) and only need to go sometime within six months of that date. That means I'll be here to blow away the competition at the first MTBO on April 30, hurrah! Although it also happens to coincide with the Turner Hill XCO event, boo.
7 PM

Windtrainer 1:47:30 intensity: (29:54 @1) + (18:31 @2) + (19:05 @3) + (37:53 @4) + (2:07 @5)
ahr:142 max:176 shoes: Giant TCR

Windtrayner seshion because I couldn't be arsed doing it on the road (it was hot). Tried to wait until it cooled down but that didn't happen so I did it anyway. Seshun was:
Warm up
SCR pyramid
3 x 30/120 MAX
5 x 8/4 at E3
10mins E2
10mins E1

The E2 was meant to be 20 minutes and I'm 100% sure I set up the Garmin that way but it somehow reverted to the 10mins it had been set to previously, stupid thing. Oh well, cutting ten minutes from the time meant I finished just before Tash got home so she couldn't come out and drool all over me. The final 8 minute effort was Hard Work. This is quite possibly the longest wintrainor ceshing I've done.

Had a spa afterwards because you deserve it.

Thursday Feb 23 #

7 AM

Road bike (commute) 20:48 [1] 8.74 km (25.2 kph) +45m
shoes: Trek Madone 5.9

In to work, apparently via a hill.
5 PM

Road bike hills 1:54:59 intensity: (37:51 @1) + (20:23 @2) + (6:04 @3) + (34:43 @4) + (15:58 @5) 44.51 km (23.2 kph) +1318m
ahr:142 max:181 shoes: Trek Madone 5.9

I certainly took a creative route to get to Canning Mills Rd today for hill reps. Session was 5 x 10/5 at E3 although I spent a fair chunk of time in the red HR zone just because the heart couldn't take it.

Today at work I had one guy ruin his ballot paper and he didn't want to give it to me to put in the 'spoilt' envelope in case I saw what he wrote (I didn't really care but managed to convince him I needed it for my reconciliations after he screwed it up into a ball). Then when he did his vote he wouldn't let me fold it into the envelope for him and managed to bugger it up himself so I had to redo it anyway, then he had the nerve to ask me who I vote for!!! I told him I voted for Hanson's Mmm Bop Party. Sadly neither he nor the nation's Millennial generation got the reference and condemned me for being a racist bigot.

Wednesday Feb 22 #

7 AM

Road bike (commute) 27:07 [1] 10.95 km (24.2 kph)
shoes: Giant TCR

Felt pretty seedy when I got up. I'm not entirely confident that I'm not coming down with something, but a wage is a wage and I need the money (plus I wasn't totally incapacitated just yet). Stopped in at the post officery to collect the new derailleur then over to pester voters for the day.
5 PM

Road bike (commute) 19:16 [1] 8.65 km (26.9 kph)
shoes: Giant TCR

Home after another day of pushing voters out of the door. Managed to increase numbers for the third consecutive day - not that it's anything to do with my abilities - although I think the other official was down yesterday so overall it's not been a steady increase.
7 PM

Core stability (core strength) 29:55 [2]
shoes: Fletch's Tevas

First session in a couple of weeks. Had to skip the pushups due to a wrist issue. Don't know what I've done to it but it suddenly got sore just as I left work.

Tuesday Feb 21 #

7 AM

Road bike (commute) 22:00 [1] 8.74 km (23.8 kph)
shoes: Giant TCR

Commute to work. I was going to bring the Trek for after work hill reps but the little bit of rain about the place convinced me to put it off a day since the TCR is the one I use for wet weather riding.

One of the Greens' reps said I'm mad to be riding. I asked her if she meant in general, in Kelmscott or in the rain. Apparently both 'in Kelmscott' and 'in the rain' were the correct answers.
5 PM

Road bike (commute) 19:53 [1] 8.65 km (26.1 kph)
shoes: Giant TCR

Homeward bound. I was looking set to record one less vote than yesterday until a last minute family showed up and I ended up with one more than yesterday although their address caused some grief given the name of their street and the suburb they lived in were almost identical other than one letter, which just seemed crazy for postal reasons. Of course their street name is spelt the other way somewhere else in Western Australia so the correct option failed to appear once I'd left off the additional 'm'.

The replacement derailleur arrived today but of course it's now waiting at the post office - thankfully one that opens before business hours so I can collect it on my way in tomorrow.
6 PM

Mountain bike (commute) 11:48 [1] 4.28 km (21.8 kph) +17m
ahr:88 max:114 shoes: Giant XTC Advanced SL 29er

Ride out to the Thornlie Community Centre with Splash for some evening navigation antics.

Orienteering (MTB) 47:27 intensity: (6:38 @1) + (21:22 @2) + (18:22 @3) + (1:05 @4) 18.57 km (23.5 kph) +61m
ahr:138 max:165 shoes: Giant XTC Advanced SL 29er

Crash drew up a line course on the Canning Waters map from the controls I had there for the event in Dec 2014 so we both rode it, in opposite directions from each other. We started in the light but finished in the dark so good thing I managed to get the Ay-Ups working partway around the course.

Tash had included 27 of the 30 controls from the day but I managed to only visit 25 of them owing to the fact that there was a straight line from 19-18-16-13 but on my version of the map, she hadn't stopped the line at either 18 or 16 so all my brain saw was a straight line and no controls. Ahh well, it was the thought that counts. Other than that, the nav was spot on but it kind of helps that I drew the map and it's not the first time I've been on it. I just kind of looked at the next control and thought 'yeah I know how to get to that'.

Can't say much for the effort because I thought I was going as hard as I could but the HR tells a totally different story. Even my recovery HR (two minutes after finishing) was a rather leisurely 66bpm so I can't have been working that hard.

It's pretty depressing that a flat out effort like this is less than 2kph faster than the meandering ride we did to get there, although I did stop for a couple of seconds per control.

Mountain bike (commute) 13:47 [1] 4.39 km (19.1 kph) +18m
ahr:86 max:108 shoes: Giant XTC Advanced SL 29er

Ride back home.

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Training Targets

Jan 1 – Dec 31 (365d)
Road bike
+ Windtrainer
350:00:00
actual:75:14:1221%
projected:481:46:43137%
Mountain bike
+ Orienteering (MTB)
250:00:00
actual:48:35:2419%
projected:311:08:47124%
Core stability 50:00:00
actual:8:19:1516%
projected:53:16:57106%
Orienteering (bush)
+ Running
+ Orienteering (urban)
+ Stairs
100:00:00
actual:8:08:368%
projected:52:08:4552%

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