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Training Log Archive: tRicky

In the 7 days ending Sep 17:

activity # timemileskm+m
  Road bike2 2:49:29 50.42(17.9/h) 81.15(28.7/h) 385
  Windtrainer2 2:10:00
  Mapping1 2:02:20 9.89(12:22) 15.92(7:41) 34
  Core stability3 1:47:00
  Mountain bike1 38:52 8.98(13.9/h) 14.45(22.3/h) 13
  Running1 6:30 0.65(10:04) 1.04(6:15)
  Total9 9:34:11 69.94 112.56 432

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Sunday Sep 17 #

11 AM

Road bike 1:33:28 intensity: (3:13 @1) + (8:44 @2) + (59:49 @3) + (21:42 @4) 48.88 km (31.4 kph) +228m
ahr:153 max:170 shoes: Trek Madone 5.9

I don't really know what to say about this ride. I had intended much shorter (cutting off on Armadale Rd at Warton Rd) but felt good so I kept going out to the freeway to throw in a couple of "hills" along the freeway and Roe Hwy paths. I felt pretty good for most of this although still can't really get out of the saddle and stopping and starting is a pain so I try not to, which causes a whole new set of problems. I also don't have the power that I used to on hills (none at all actually) but I'm sure that'll return in time. At least I now know I can put out a solid effort for a good distance! HR wasn't totally shit either but still a bit higher than it used to be for this level of effort.
4 PM

Core stability 25:00 [3]

Weights & shit.

Saturday Sep 16 #

10 AM

Running 6:30 [2] 1.04 km (6:15 / km)
(injured) shoes: Salomon Fellraiser black/blue

Had a go at the beep test this morning because there's not much point paying $70 for a medical certificate and then not making it to the minimum level next Wednesday. AFP calls for 6.05 and I went through to 7.1 before pulling the pin since I wasn't trying to prove anything. I'm sure I was limping early on, which wouldn't be a good look through the test, and to say I cruised through to 7.1 would be an overstatement because I was breathing harder than I normally would be at level 10 so will see what they say next week. Don't think I have much more in me past level 7 at the moment. I wonder if I'll ever get back up to level 13 :-(
4 PM

Core stability 52:00 [2]
shoes: Fletch's Tevas

Weights & core, went back to doing the old sessions that I was intermittently doing before the accident plus some weights, squats and kneehab. Tough work on the core strength having not done it for so long plus some of the holds were a bit tough, especially anything that bent the right knee more than it wanted to or putting weight through the right hand.

Friday Sep 15 #

3 PM

Windtrainer (build) 1:25:00 intensity: (11:51 @1) + (13:07 @2) + (17:49 @3) + (17:04 @4) + (25:09 @5)
ahr:156 max:191 shoes: Giant TCR

Made another go at the session I attempted on Monday, 4 x 5/5 builds. Much better today without the sore right quad so did it comfortably other than the final rep where it started to get hard but I pushed through. Dunno if that was because I was getting tired, that I was getting near the end and my brain knew it or if the CD changed and dropped from 186bpm (which I can ride along to at 88rpm) to 136bpm so I had to motivate myself to keep pace with nothing.

No chance of weights today with my arms and shoulders still fairly well destroyed from Tuesday's PT session although I banged out the kneehab session this morning and made good progress there. So much so that I might even stop ticking the injured box (still injured but less so than before). HR is still rubbish.

Thursday Sep 14 #

12 PM

Mountain bike 18:33 [1] 7.14 km (23.1 kph) +12m
(injured) shoes: Giant XTC Advanced SL 29er

I'm about to be inundated with mapping jobs so thought I should probably try and clear some of the ones I've had on the go for a while (two of which we'll be using in the next eight weeks!) So I hopped on the XTC for the first time in goodness knows how long after I eventually fixed up the rear wheel and cleaned out the cranks, which had seized somewhat. Ranford was the nearest map and also the first Metro one I'll be using and I knew it'd be quick so I headed there.

Mapping (MTB) 2:02:20 [1] 15.92 km (7:41 / km) +34m 7:36 / km
shoes: Giant XTC Advanced SL 29er

Field checking the Ranford map. Not much in the way of excitement. It's pretty flat so I haven't bothered with contours (I think there may have been two on the map before I got rid of them).

Mountain bike 20:19 [1] 7.31 km (21.6 kph) +1m
shoes: Giant XTC Advanced SL 29er

Home from Ranford. I had gone to bed quite sore last night (as tends to happen 24hrs after a harsh PT session) and the shoulders and pecs were a whole lot sorer by the end of the ride.

Wednesday Sep 13 #

4 PM

Road bike 1:16:01 [2] 32.27 km (25.5 kph) +157m
(injured) shoes: Trek Madone 5.9

The way my leg was feeling in the morning I was tossing up whether I actually wanted to ride to the Council meeting in the evening but after doing a few exercises throughout the day, it was feeling much better. Hopefully it won't be that bad after next week's PT session because I have a beep test to do at 10am on the Wednesday!

Hopped on the bike and felt average up past the Powerpole of Doom and settled in for a slack ride the whole way but once I hit the railway path I suddenly felt remarkable and picked up the pace a bit, to the point whereby tailing the end of day commuter traffic out of Perth I was outdoing other cyclists on tiny hills who were out of the saddle! Admittedly those particular cyclists were Girls and Girls are Weak. Plus I cannot cycle out of the saddle at the moment (knee does not like it) but still, I'm back, or at least for the first time since the incident I felt as if maybe, just maybe, I might get over this. Also made it to the meeting on time for possibly the first time this year.

I also made it onto the Reserve list for the A/NZ Challenge at the MTBO champs (behind two other Aus reps, Todkill and a junior Aus rep as I assume 1st reserve). Perhaps I should have signed up in M40!

Tuesday Sep 12 #

7 PM

Core stability (PT) 30:00 [3]
(injured) shoes: Salomon Fellraiser black/blue

PT session with Sergeant Costello, who I've only had once before and who everyone hopes they have never again. I cracked out the medical certificate and got reduced duties so really only had to contend with the bazillion burpees (which got less and less proper as the session went on) and pushups whereas my running between the ropes got progressively slower until I just gave up and walked (as he instructed me to at the start of the session) along with the guy with shin splints, who actually got a partial dressing down before the session began. At least my 'medical restriction' was legit but I still felt bad about it.

So typical, today (Wednesday) I finally get an email from the AFP saying they're doing fitness assessments in Perth, right when I'm at the point where maybe I'll get through it or maybe I won't. The situps and 15 pushups shouldn't be a problem but I'm wary of the beep test although only have to get to level 6.05 (the lowest of any test I've had to date). Surely I can do that much? Of course it's one week from today, the morning after next Tuesday's PT session and I'd be in no state to do it after last night's session with my knee in a slightly weakened state. Plus I have to get another medical clearance and a) the last one cost me $70 and b) I don't know whether the GP will clear me for it.

Monday Sep 11 #

3 PM

Windtrainer 45:00 intensity: (10:42 @1) + (12:03 @2) + (4:28 @3) + (9:30 @4) + (8:17 @5)
ahr:147 max:183 (injured) shoes: Giant TCR

I had a Grand Plan to continue the progression from last week's session and do 4 x 5/5 today but my right quad was still pretty sore after last week's stupid decision to go running and despite resting it all weekend, it didn't play happy today. I did start out still aiming for this but the knee also wasn't overly cooperative - it's been clicking when I walk today and I found a new groove on the right hand side of the kneecap that wasn't there before (it has since disappeared once more) - so I quit midway through the second set. Mind you my knee bends further today than it has at any time in the past ten weeks so that's progress.

Made up for it with 2 x 15 sets of 15kg on the bench press (yes I realise that's a pathetically low amount but I'm not trying to build up Pecs of Steel - just help get through PT sessions) and 3 x 10 3/4 squats earlier in the day.

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