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Training Log: tRicky

In the last 7 days:

activity # timemileskm+m
  Road bike3 4:46:21 77.62(16.3/h) 124.91(26.2/h) 902
  Orienteering (MTB)1 3:36:54 24.68(6.8/h) 39.72(11.0/h) 866
  Orienteering (urban)3 1:37:29 13.97(6:59) 22.49(4:20) 4242 /44c95%
  Windtrainer1 1:05:11
  Mountain bike1 6:44 1.28(11.4/h) 2.05(18.3/h) 29
  Total6 11:12:39 117.55 189.18 183942 /44c95%
  [1-5]6 10:38:37
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Tuesday May 23 #

5 AM

Road bike 3:27:41 intensity: (1:44:41 @1) + (1:13:48 @2) + (27:23 @3) + (1:49 @4) 94.63 km (27.3 kph) +840m
ahr:124 max:167 shoes: Giant TCR

Mark and Christophe had restarted KP loops last week (I declined due to the knee injury and Ben didn't go for some other reason) after having last done them pre-5 Dams so as of last night we were all in for today but I turned up at the DNA tower with only Ben braving the drizzle. Ben was saddened by the fact that he was wearing a long sleeve jersey, knicks, knee warmers, a thermal beanie, toe covers over his shoes and a spray jacket whereas I was wearing a short sleeve jersey and knicks. So we did our three laps in pretty shitty conditions and at no great pace then went our separate ways.

20:08
19:25
19:37

From there I had an osteopath appointment in Bayswater and turned up covered in dirt (after getting stopped at no less than seven sets of lights through the shitty!) but car trips at the moment are a luxury rather than a necessity so bike it was then rode home from there to get cleaned up.

Had an awful sleep last night so will probably need a snooze before heading off to parade.

Monday May 22 #

3 PM

Road bike 13:30 [1] 4.89 km (21.7 kph) +7m
ahr:173 max:224 shoes: Giant TCR

I procrastinated the day away (finally got some 5m contours for the KC map to play around with) before finally deciding to head out to the Gosnells Police Station to get a hold of a traffic infringement (or lack thereof) history for my AFP application. I doubt they'll accept the one I got for the same application in August of last year.

Since there was a Suburb Run in the area, I thought it'd be good to kill two birds with one National Sports Plan - what a nothing read that was, thanks Richard! Thought about going to the station after the run but figured it'd probably be closed by 5pm and I may not make it there in time, so I went there first. Sadly I was wrong and the station closed at 4pm, meaning I missed it by just three minutes. No wonder people complain about lack of police presence.

Orienteering (urban) (Suburb Run) 37:43 intensity: (13 @1) + (24 @2) + (25:58 @3) + (9:37 @4) + (1:31 @5) 8.53 km (4:25 / km) +18m 4:23 / km
ahr:157 max:193 shoes: Salomon Fellraiser black/blue

Gosnells score course

Took the opportunity to do a nearby Suburb Run but since both hammies, the left calf and to a lesser extent the left hip were still a bit sore, took it very easy. I'm of the view that score courses deserve two attempts - one to size up the terrain and then another to hammer it out, so I intentionally left off a few CPs to motivate me for next time. Actually I left off #18 in the north because it sucked balls and then over halfway through I dropped another couple just to make me come back and run it again.

I thought having #30, #24 and #33 in private driveways added a nice touch. It made me wonder if I was going to have someone have a chat with me and because of that, I'm not entirely sure whether I went far enough to collect #30 but we'll see. I also forgot to write the nearby house numbers for #31 - which was halfway down a street - (I did all the other ones that required it but somehow missed that one) from the map so will see if I get those 30 points too (google Maps says I got both and actually went too far in the driveway).

I'd be very interested to see what the Glendalough line course looks like given there is practically nothing noteworthy in the area except a lake and a lot of industry. Not going to download it though.

Oh, I also dropped my running training target for the year from 100 hours to 50 hours. Might as well make it something achievable in the first year and then increase it to something unachievable later on rather than blowing the target straight off the bat.

Road bike 12:17 intensity: (10:59 @1) + (1:18 @2) 4.69 km (22.9 kph) +7m
ahr:111 max:131 shoes: Giant TCR

Got home to the familiar smell of woodsmoke in my street, which is a sure sign it's a tiny bit cold for some people. So rather than, say putting on a jumper, they feel the need to burn the forests down.

Sunday May 21 #

11 AM

Mountain bike 6:44 intensity: (3:23 @1) + (2:48 @2) + (7 @3) + (10 @4) + (16 @5) 2.05 km (18.3 kph) +29m
ahr:122 max:184 shoes: Giant XTC Advanced SL 29er

I had a few ideas of what I wanted to do today although the rain was a factor in deciding exactly what that was. First up I was either going to ride one of my two KC loops or else ride the draft course 2 of the MDC. Following that would be either mapping the eastern end of the KC map (South Ledge) or grading the tracks on the sprint course.

My left hip had been troubling me all week since Tuesday's PT session and yesterday's run was no exception so no surprise I woke up sore this morning. Add to that both hamstrings sore after I failed to do a cool down yesterday when I got bailed up right after downloading at the caravan. That pretty much ruled out the KC loops because I knew I wouldn't get anywhere my best times. Plus wet=slow.

Also had no real inclination to go and map big parts of the area with the on again, off again rain because the map would have fallen apart with the constant need to write on it so settled for riding course 2 followed by some updates on the sprint map. This ride was to the start of the MDC.

Orienteering (MTB) 1:02:40 intensity: (12:42 @1) + (14:53 @2) + (23:08 @3) + (11:50 @4) + (7 @5) 17.36 km (16.6 kph) +369m
ahr:142 max:180 shoes: Giant XTC Advanced SL 29er

I'm not having a good time setting courses for the MDC. When I rode course 1 a couple of weeks ago, it ended up being five minutes too long (~19km) and at that time course 2 (or at least the straight line version of it) was shorter. I then lopped off the final 2-3 controls across all courses to get them to a manageable time and yet somehow course 2 is still too long!!! Bloody hell. To be fair to my setting skills though, I did take a long route choice on one leg that would have cost time and I also did drag the course out a bit on the eastern side to deter people from riding on the road but looks like I need to cut it again.

The rain didn't help with speed either. I'm scared of riding through puddles because of experiences in NSW and Qld whereby if you do that, your bike disappears. It doesn't happen here though so I don't know what I'm worried about.

I definitely need to do a bit of a remap in a couple of areas, namely at The Dell where I rode down a track that I decided didn't need mapping previously because it just led to a picnic table but I went and rode on it because it was totally obviously the track I wanted from the direction I approached and of course it didn't go anywhere.

Orienteering (MTB) 2:34:14 intensity: (34:02 @0) + (1:28:31 @1) + (27:15 @2) + (4:26 @3) 22.36 km (8.7 kph) +497m
ahr:100 max:161 shoes: Giant XTC Advanced SL 29er

Track grading of the sprint map. The link track that the MTBers put in for last week's XC event right next to the Camel Farm - which looked like a bit of effort had gone into making - has very quickly vanished under several piles of branches. They obviously don't want anyone riding on it for whatever reason so it looked like a lot of effort to create it for just one weekend.

The western end of the map is interesting. Due to the rain, any track that goes over the edge of the hillside has turned to mud. I might need to revise some courses. Plus the nicest track west of the powerlines (nice meaning one that you can ride in both directions without having to try and avoid one way jumps) doesn't presently have any controls set on it. May need to change that. Didn't dare ride over any rock surfaces in the wet conditions although they're all further down the hill anyway.

Surprisingly did encounter one other MTB rider in the area. All the others I came across today were on the KC trails.

Saturday May 20 #

1 PM

Orienteering (urban) race (ECU Mt Lawley) 15:12 [4] *** 3.46 km (4:24 / km) +5m 4:22 / km
spiked:17/19c shoes: Salomon Fellraiser black/blue

Long course for SOL points! I had a pretty good run although looking over the map now, I should have cut through the start triangle to get from 5-6 (had to go all the way up past the OOB high school anyway so should have revised my route rather than back down to the second roundabout) although splits show I still won that one.

Only other issues I had were 11-12 where I went back past #4 rather than hoofing it down the road then lost track of which building end I was running past. Finally made a 90 degree error out of the finish and almost took off down the wrong carpark but corrected after doing a big loop but I knew if anything was going to cost me, that was it and sure enough I had been two seconds up on Sten at the last control and ended up losing by six. Shame.

However with SOL age handicaps (and no Oliver today), I came out ahead. Hoorah! This'll be the first time I've got the 100 points (and it won't happen at any of the bush events). Unfortunately the state sprint title doesn't work like that so I'll need to be 100% focused in four weeks' time.

Orienteering (urban) race (ECU Mt Lawley) 11:37 [3] *** 2.4 km (4:51 / km) +6m 4:47 / km
spiked:15/15c shoes: Salomon Fellraiser black/blue

Medium course as a 'warm down', which was kind of pointless given how fast I ran the short afterwards. Had issues with the first control described as 'Hill' when I couldn't for the life of me see the CP and thought maybe I had gone down the wrong road despite being ever so careful at the roundabout but lo and behold, it was hidden behind an unmapped tree on top of the hill.

Got to visit the SE side of the high school, which made a nice change from the long, and ultimately did just enough to knock Jo Anna off top spot :P (although it was unofficial).

Orienteering (urban) race (ECU Mt Lawley) 7:26 [4] *** 1.66 km (4:29 / km) +2m 4:27 / km
spiked:10/10c shoes: Salomon Fellraiser black/blue

Short course to complete the trifecta. I didn't think I ran this that hard but it turned out to be not much slower than the long after I put the hammer down on the finish split (which was a relatively long leg). Too bad I didn't do that for any of the legs on the long course! Some of the road legs (5-6, 10-11) were just begging for it.

After managing to retain my footing all afternoon (I did once use a building as a buffer to stop from sliding past a path junction), Tash and I went to an engagement party for one of her workmates where I had the dubious honour of almost letting one of the helium balloons drift out into space but I made a lunge for it, slipped on the wet decking and went down hard on my right side. Felt a bit sick for a few moments but didn't think much of it at the time until I happened to glance down at my knee a few minutes later and saw it all bloody. Wiped that down then investigated my shorts, which were wet on the right side. It looked like water from the decking but I commented to Tash and friend 'Yes it looks wet but is it water or is it blood?' Turns out it was blood and I'd managed to take the scab of my right hip in the fall so I attempted to clean that up but then we made our early exit from the party to go home and get cleaned up. What an idiot I am. There was free food there and everything!

Friday May 19 #

5 PM

Windtrainer intervals 1:05:11 intensity: (26:06 @1) + (9:59 @2) + (10:53 @3) + (15:01 @4) + (3:12 @5)
ahr:134 max:179 shoes: Giant TCR

Finally got around to doing a session today, which I had been threatening earlier but got delayed. Couldn't be bothered going out in the on again, off again rain and the windtrainer meant that although I wasn't technically obeying the nurse's instructions to stay off the bike, well I was also unlikely to fall off.

Didn't get far into the SCR pyramid before I had to stop to adjust the intensity of the roller. For some reason the windtrainer doesn't like being tossed into the shed and has a habit of falling apart when it does so.

Given the body still hadn't fully recovered from Tuesday's session, I found a post-rogaine session from 2013 that called for ~40mins of 2/1 so I plonked 13 reps into the Garmin. Ended up doing every 4th one in a slightly harder gear but bailed at 30mins (10 reps) when I decided that killing the legs before tomorrow's hugely important SOL sprint wasn't a good idea.

Speaking of which, now that I'm an M40 I no longer have to beat Sten to get higher points than him (at least for this year) but sadly I do have to beat Oliver with both of us on 0.85. Also with the new less generous age adjustment factors for the older folk, I'm unlikely to be beaten by an M70, an M75 and an M80 who can dawdle his way around the course, wander into dead ends and stop for coffee even though I totally flogged myself at the 2015 event so that's good news (would have had to do a <15min sprint that particular year to beat his 32+min effort and that wasn't happening).

Got an email from a recruiter about a job opportunity for the next four months and even though it wasn't in my particular specialist field (tax effect, bleugh) and would have relished the opportunity for work (or at least the potential prospect of a possible interview if I ever heard back from him), I told him to bugger off. The email started with something along the lines of 'Even though we haven't been in contact for a while and you may not be looking for work...' Golly, it's only been six weeks since I was in his office for an interview and every single time he contacts me I tell him about the distinct lack of employment opportunities I've had over the past year!!! However I'm not going to bother with any contracts that are likely to take me through August because there's no point.

Thursday May 18 #

2 PM

Road bike 16:48 [1] 6.91 km (24.7 kph) +24m
ahr:102 max:125 shoes: Giant TCR

Trips on the road bike are few and far between at the moment and the nurse on Sunday told me to stay off the bike but she didn't say which one (presumably all of them) so I took it to mean the one I crashed on. Took a week off the training plan post-rogaine and with a 12 week plan, I have a few weeks to spare on it before WMTBOC anyway.

So even though I'm still sore from Tuesday, I decided to head over to Camillo for the Suburb Run course since it was nice and close.

Orienteering (urban) (Suburb Run) 25:31 intensity: (24 @1) + (31 @2) + (2:21 @3) + (5:10 @4) + (17:05 @5) 6.44 km (3:58 / km) +10m 3:56 / km
ahr:173 max:187 shoes: Salomon Fellraiser black/blue

Camillo scatter

Treated this as a fartlek session - incidentally I only just discovered on Tuesday evening the difference between fartlek and intervals - with increasing pace on each 3 control set for an E-M-H effort. That didn't work out so well for me with the third rep seemingly always the longest one of the three, particularly rep 9 where the path between CPs 8 and 21 no longer existed so I had to backtrack and go a looooong way around, adding about 300m in the process. I should be grateful though that I didn't do the course in the other direction because I was right at the CP when I spotted the lack of path whereas from the other way was into a dead end before you would realise.

4:53 4:07 3:17
4:33 3:56 3:10
4:21 3:36 3:33
4:51 3:44 3:22
4:22 4:04 3:43
4:28 3:42 3:24
5:07 3:51

Worked out for each set (just) although not overall. Some of the M efforts were a bit fast. The really slow E one at the end was when I got stuck at the lake. I thought the map must have been wrong and showed the water in the wrong place but turns out I was way off line. The slowest H was when I got stuck crossing Lake Rd (which I had to do twice in quick succession and got stuck by cars both times).

Managed to time it once again for when the kids were coming out of school but then an awful lot of these seem to start at parks right across the road from schools.

Road bike 36:05 intensity: (28:56 @1) + (7:09 @2) 13.8 km (22.9 kph) +23m
ahr:113 max:142 shoes: Giant TCR

Ride home via a longer route to get a few kilometres happening.

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Training Targets

Jan 1 – Dec 31 (365d)
Road bike
+ Windtrainer
350:00:00
actual:139:15:4139%
projected:355:27:27101%
Mountain bike
+ Orienteering (MTB)
250:00:00
actual:153:03:4661%
projected:390:41:05156%
Core stability 50:00:00
actual:11:12:5022%
projected:28:37:2257%
Orienteering (bush)
+ Running
+ Orienteering (urban)
+ Stairs
50:00:00
actual:19:55:0839%
projected:50:50:31101%

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