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Training Log: tRicky

In the last 7 days:

activity # timemileskm+m
  Mountain bike2 5:01:34 59.62(11.9/h) 95.95(19.1/h) 958
  Road bike2 3:35:35 58.28(16.2/h) 93.8(26.1/h) 979
  Orienteering (urban)2 48:36 6.77(7:11) 10.9(4:28) 4734 /34c100%
  Total6 9:25:45 124.67(4:32) 200.64(2:49) 198434 /34c100%
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MoTuWeThFrSaSu

Saturday Apr 29 #

1 PM

Orienteering (urban) race (Murdoch) 15:23 [4] *** 3.2 km (4:48 / km)
spiked:19/19c (sick) shoes: Salomon Fellraiser black/blue

Tried everything possible to handicap myself for today - the illness had spread to my chest and on top of that I had to use earplugs to sleep last night and that only resulted in pushing wax right into the canal. I had planned on riding to the event but I had to make an emergency trip to Willetton Medical to try and get the ear cleared. That didn't work so for the rest of the day I was totally deaf in the left ear (which is going to be a riot at my party tonight). They told me it was a fungus but I think they just didn't try hard enough to syringe it out (always worked in the past) so I have drops now.

Would have liked to have gone flat out but the illness meant I was coughing a bit so there were only a couple of stretches where I got to open up. Didn't matter because I beat Oliver by a mere seven seconds with Sten ~20 further back.

Route choice wasn't overly dramatic but then with WOW fobbing off setting duties to KO only a week ago, well that didn't leave a lot of time to be creative. Looks like there are two more WOW events (at a minimum) up for grabs over the next month and a bit too. Heaven knows if the relays will be set!

Remembered the GPS as I was reversing out of the driveway but was trying to get to the GP before they closed (I thought it was midday but was actually 12:30 so could have gone back). Being a sprint I didn't think it mattered all that much for TBT anyway as the trace would have been all over the place. Distance is based on the 'setting short route'.

Orienteering (urban) race (Murdoch) 12:20 [3] *** 2.6 km (4:45 / km)
spiked:15/15c shoes: Salomon Fellraiser black/blue

Short course for a 'cool down'. Only one common leg so had to make some different decisions. Felt pretty crap.

Friday Apr 28 #

10 AM

Road bike hills 1:33:33 intensity: (25:17 @1) + (37:12 @2) + (6:59 @3) + (24:05 @4) 41.3 km (26.5 kph) +773m
ahr:137 max:174 (sick) shoes: Trek Madone 5.9

Still sick which is pretty poor form for a milestone birthday like today but I had to collect the keys from Kelmscott PS for Sunday's event so thought I'd do the planned hill session anyway. Plus it was only a short one so I figured I would cope. Session was 3 x 30sec seated sprints (which were more like 'my god this 30 seconds is taking forever' type efforts) followed by 3 x 8/4 climbs at E3. The woman I was collecting the keys from wasn't there when I first dropped by so I went back afterwards.

Cool down at E1, where I decided to go for a ride down the Tonkin path to Ranford Rd and return home that way. Had some guy on the highway yell at me as I went past but I paid him little attention because my cycling brain has learned by now to ignore shouty people but as I got close to Champion Dr I not only realised that there wasn't any traffic on the highway but that the highway was in fact on fire and that the shouty man from earlier was a police officer. Managed to bypass another police car on the road but wisely decided not to go any closer to the fire so turned and went back. The path still hadn't been closed when I went back through and it was very easy to not see the police cars blocking the road from the path.

I realised two things as I was getting ready to leave this morning, then thought about it a bit more and decided it was actually three things:

1) My second last run at Murdoch (2012 sprint champs) was immediately following an illness and my legs seized up during the event, causing me to crash and burn from 3rd to 10th (last) in the M21 field; hopefully this doesn't happen tomorrow

2) The last time I rode at Banyowla was in 2014 and with an Achilles injury so I had been hoping for a good lead in to this Sunday's event - sadly not

3) The 12hr rogaine is in two weeks' time - after last year's autumn 12hr I declared it was my last competitive rogaine because it hurt too much (and that was in fact my last bush rogaine) and going back even further, the 2015 event at the same time of year I stated in my log that I'd need to train next time because I fell further and further behind Fletch during that event and so far what training have I done for this year's?
3 PM

Mountain bike (commute) 12:00 [1] 4.0 km (20.0 kph)
shoes: Giant Anthem

Ride to and from the physio for a late appointment because I totally forgot about the 2:40 appointment. Only reason I had an appointment was because I was dumb enough to tell DFR on Monday that I'd been to the physio since I last saw them. That was a costly error as it turned out because they wanted a Report.

Thursday Apr 27 #

Note
(sick)

Looks like I'll be writing off another day. Note to self - don't have jelly right before bed.

Wednesday Apr 26 #

7 AM

Road bike (commute) 2:02:02 [1] 52.5 km (25.8 kph) +206m
(sick) shoes: Giant TCR

On Monday I mentioned to Tash that I had a sore throat and that it'd no doubt progress to an illness. Sure enough my dream became a reality today and I didn't feel that crash hot when I got up but I had an osteopath appointment so I had to go to that.

Couldn't be bothered driving so I rode there. Got ready with heaps of time to spare but then couldn't find my cycling shoes, which I ALWAYS keep with my bike so that I know where they are. I didn't want to wake Tash in case I'd absentmindedly left them somewhere but after searching the study, the spare room, my car, the lounge, my backpack, the cupboards, the shed and my bedroom (twice), I finally relented and asked her where she'd put them during her tidying up yesterday. Turns out they were in a place I'd probably never look for them so I ended up leaving later than planned but somehow still got there on time.

I think it must have been Walk on the Wrong Side of the Path Day today because more than half the people I encountered were doing just that. I thought about running several of them over but decided against it in the interests of not running people over despite them probably being better off if I did so.

I also managed to outsmart myself with the various detours along the railway line and ended up at GE Hwy before I meant to rather than crossing GF Fwy at the overpass so I got stuck waiting for ages for all the traffic at the GF Fwy on ramp off the highway, which totally blowed.

I swear if I'm sick this weekend there'll be hell to pay. I'm really interested in riding Rob's 34 control long course at Banyowla just to see what the heck he's done with it.

Tuesday Apr 25 #

9 AM

Mountain bike 4:49:34 intensity: (3:38:16 @1) + (29:05 @2) + (40:29 @3) + (1:44 @4) 91.95 km (19.1 kph) +958m
ahr:106 max:164 shoes: Giant XTC Advanced SL 29er

Tash had organised with Beggles and Debbie to do a Kep Track ride from Northam to Bellevue so she tricked me into going as her support. However she decided the day before to not do it in favour of organising stuff for this weekend but I kept up my end of the bargain and went along with the others.

They dropped me off at Northam and started off closer to Perth (after the climb) so I said I'd be doing this week's training session from Northam to Bakers Hill and don't mind me if I blow past and keep going. As it turned out, the trail was shitty to follow between Northam and Clackline (as I knew from prior experience) so attempting my session of 4 x 15mins E2 with a 30sec sprint in every five minute block proved futile for the first half, then I caught up with the other two and tried to get them to go the wrong way but I ended up going the wrong way instead and had to come back. I finished off my session just past Bakers Hill then came back for a morning pie with the other two.

After that it was plain sailing and I just rode along with them at a moderately sedate pace with Debbie getting tireder as the ride went on. A shop in Chidlow tricked me into believing it had ice cream when in fact it did not so that was disappointing. Beggles also blew his tyre up right as we got to Sculpture Park so he spent a bit of time repairing that (the spare tube went flat immediately).

Bellevue RSL was cranking when we got back, as we figured it may be (although there was no-one there at 8am when we arrived).

Monday Apr 24 #

3 PM

Orienteering (urban) (Suburb Run) 20:53 intensity: (20 @1) + (32 @2) + (7:47 @3) + (11:52 @4) + (22 @5) 5.1 km (4:06 / km) +47m 3:55 / km
ahr:162 max:176 shoes: Salomon Fellraiser black/blue

Carramar line course. I had a bunch of stuff to do today that ultimately ended me Up in A Joondle so I figured I might do a northern suburbs map rather than Orelia, which also wasn't really close to me. Of course I confused Carramar with some other northern C suburb with a golf course (Connolly) so it took me a while to figure out where it was in relation to Neil Hawkins Park (which was where I was at the time). Thankfully not too far away but it was in the opposite direction to where I had hoped to be heading but no matter, I went out there anyway since I already had the map downloaded.

Told Tash I would cruise at an 'easy' 3:55 pace but backed off that even further with a slight soreness in the left calf from Saturday's ride plus there were some minor hills out that way. Ironically the second fastest paced split I did was from the last control to the finish, which was an uphill leg of 1.2km and I thought I was gunning it faster than last week's finish but I guess the hill took the pace off. Oh well.

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Training Targets

Jan 1 – Dec 31 (365d)
Road bike
+ Windtrainer
350:00:00
actual:129:56:3837%
projected:398:34:03113%
Mountain bike
+ Orienteering (MTB)
250:00:00
actual:125:57:1350%
projected:386:19:42154%
Core stability 50:00:00
actual:9:46:5019%
projected:29:59:5759%
Orienteering (bush)
+ Running
+ Orienteering (urban)
+ Stairs
100:00:00
actual:14:58:2514%
projected:45:55:3945%

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