Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tRicky

In the 7 days ending Nov 12, 2017:

activity # timemileskm+m
  Road bike7 9:05:16 155.83(17.1/h) 250.79(27.6/h) 1852
  Rogaining1 3:57:52 19.71(12:04) 31.72(7:30) 361
  Mountain bike1 1:28:23 15.1(10.3/h) 24.31(16.5/h) 457
  Orienteering (urban)1 59:53 6.13(9:46) 9.87(6:04) 48
  Core stability2 31:20
  Total10 16:02:44 196.78 316.69 2718

» now

Sunday Nov 12, 2017 #

7 PM

Core stability 10:20 [2]

Short weights session to make the most of an otherwise non-exercise day. Just did upper body to give the legs a break, plus anything on the knee tends to make it sore so I'll trust the advice of the second physio.

Been copping it from all quarters (or is it thirds if it's three people) about lack of results for yesterday's Metro event. I can't do a lot about it if my backup card collector didn't make it to the event and the setter is uncontactable!

Saturday Nov 11, 2017 #

1 PM

Rogaining race 3:57:52 [3] ** 31.72 km (7:30 / km) +361m 7:06 / km
shoes: Salomon Fellraiser black/blue

Novelty throwbag with Evo, who I haven't competed with in a rogaine for many years now. The original plan was to just go out for three hours and then head off to the Metro event in Carine but I said we could probably do 3 1/4 hours. I measured 40km to do the whole course but I think the wheel or map may have been out because in the end I measured an 18km course for us and we'd already done 20km by the time we were 3/4 of the way around that! At the time we were in the NE corner of the map so I decided then that we may as well just finish our course and then get whatever extra at the end and drag it out to four hours, partly because I wanted my sausage and drink at the end and also I didn't see the point in paying $12 for one event only to rush off midway through it and pay $12 for another event with my current job situation so we just stayed out the full time.

Last hour I was stuffed but managed to push around, even collecting a dismal 30 point control when Evo goaded me into it. I think we won in the end but hard to say because many scores were wrong. We were read out at 3600 but I calculated our score as over 4200 and others had similar issues so there'll be some correcting involved before they're published. Knee held up fine, much better than Monday's effort and although I limped/hobbled the course, it never got much worse.

I lost track of the number of people who asked at the end if we cleared the course. Sure, we got around 53 controls (out of 75) so if we'd just run 50% faster we could have managed it...

For interest, we did 3km more than last year (when I ran with Simon and wasn't injured) although 360m of climb versus 450m last year and it was hotter last year although still 36 degrees at map handout (ranged from 34.5-28.7 during the event so tolerable). I've now done four of these reincarnated novelty events with four different partners and gained three 1sts and a 2nd place. Happy to say all the circles were correct today (that we went to) and I looked at our result sheet afterwards and we got them all right, yay!

1st hour: 8.9km
2nd hour: 7.6km (included DNA tower)
3rd hour: 7.2km (included Jacobs Ladder and Coles run)
4th hour: 8.0km

Friday Nov 10, 2017 #


Wonderful, iiNet has once again increased the amount of bandwidth available to me on my monthly plan - this time from 250GB to 500GB. The last two increases were from 100GB to 200GB and then to 250GB. The thing is in none of those instances did I ever increase my monthly usage and it still remains at anywhere between 15-45GB per month. Would be good if they could do something useful for me instead (like improve their 'net speed) rather than "surprising" me with monthly increases that I'm never going to use.
8 AM

Road bike 2:30:45 intensity: (24:23 @1) + (1:02:44 @2) + (1:03:38 @3) 76.9 km (30.6 kph) +362m
ahr:137 max:160 shoes: Trek Madone 5.9

Endurance session, 4 x 15/5 at E2. Previously when I've been cutting across from the freeway to Tonkin Hwy at Rowley Rd there's been roadworks and I needed a bit more distance today so went further to Thomas Rd but hadn't got very far along there when I got stopped at the scene of what I presume was a recent accident. There were only a few cars in front of me but the police were in the process of blocking off the whole road with a couple of tow trucks arriving quickly on the scene. After a couple of minutes I figured we weren't going to be getting let through anytime soon so I turned around and went back to the freeway to continue the session (I had been partway through the last 'effort' at the time). Ended up cutting across at Rowley anyway, which didn't have any roadworks on it.

Tried to push the session out near to three hours and was going to add an extra loop near the end but felt my rear tyre was a bit squishy so headed for home and sure enough it went flat before I got there. Pumped it up once and got most of the way back then walked the rest. I can't say I'm impressed with these 'complementary' Mavic tyres that came with the wheels. That's two rear flats in the last week or so and I only put them on about two months ago and haven't exactly put massive distances onto them.

[edit] In fact not only do I not like the Mavic tyres, I don't like the Mavic tubes either. The pump head won't hold its grip once I get past about 80psi and comes loose. Nothing I do seems to fix the problem other than holding the pump head in place (doesn't work with a hand held pump). Here's hoping the rims don't go all to pieces otherwise I've got the trifecta of shitness.
4 PM

Road bike (commute) 11:55 [1] 4.61 km (23.2 kph)
shoes: Giant TCR

Ride to and from the physio, who says my knee soreness at the moment probably stems from a weak VMO that isn't pulling the kneecap into line, potentially also the wires still in my knee but he says we should deal with the problems we can fix first rather than the ones we can't (I see the surgeon again in five and a half weeks so will talk about the wires then). Glad I finally decided to see someone else and not just continue doing the exercises the community physio keeps dishing out, which don't seem to be doing my knee any good at all. The earlier exercises were fine but the single leg steps and trampolining are just making it hurt.

Thursday Nov 9, 2017 #

2 PM

Mountain bike 1:28:23 intensity: (19:08 @1) + (22:36 @2) + (43:32 @3) + (3:07 @4) 24.31 km (16.5 kph) +457m
ahr:140 max:168 shoes: Giant XTC Advanced SL 29er

I had a dental appointment in the early afternoon so drove there (not usual practice for me) and then straight from there to the hills. Decided on the short KC loop this time around so as not to put too much strain on the knee that I'm supposed to be rehabilitating given the number of rocks to bounce off on the loop. Worked out fine and the knee was just beginning to feel a tad stressed near the end although still didn't like the jarring over objects.

On a scale of one to terrible, this time was pretty average and the splits show my endurance is still crap with some good comparable times early before fading away late.

Applied for an accounting job this morning but got rejected not long afterwards. The recruiter (yet another different one from all the previous ones I've used) initially asked why I hadn't had a job in a while. I gave a whole bunch of reasons (travel, not really trying much) and then when he told me he wouldn't put my name forward because I didn't have the relevant accounting software experience (either Greentree or Xero), I said 'yeah that's another reason too'. Shame, this job started next week and ran through until mid-January - just the timeframe I'm looking for!

Wednesday Nov 8, 2017 #

5 AM

Road bike 3:24:22 intensity: (55:14 @1) + (1:40:14 @2) + (38:18 @3) + (9:50 @4) + (46 @5) 95.34 km (28.0 kph) +855m
ahr:132 max:176 shoes: Trek Madone 5.9

Ride to KP to do loops with only Mark today. Ben had decided on Monday that he was going to ride yesterday to avoid the rain today, coz you know, it's bucketing down in the 30+ degree sunshine we have today (Ben takes too much stock of weather forecasts). As a result, Christophe must have joined him yesterday because he didn't turn up today but then he only has time for 1.5 laps on a Wednesday so I don't blame him. Next week we'll probably switch to Tuesday since three of us have no real preference on which day to ride.

My left leg fatigued badly on the hills, so much so that I was out of the saddle trying to keep up with Mark on the steeper sections. No troubles on the flatter inclines though. At least this week our times got faster rather than slower as they did on my last ride.


From there rode over to Karrakatta to collect my uniform, then dropped in at RPH to get a disk with my x-rays on it for the physio today.

Got an email today asking us to please sign up for the national MTB series round in Pemberton in January because it apparently costs PMBC over $16k to bid for the round, wow! That's 100 entries required on each day to even pay the fee to hold the event. Mind you, after adding up all the levies payable to OA over the course of a four event carnival, I imagine those fees would be pretty steep too, the difference being that's based on attendance rather than an upfront fee that you may or may not recover. I think I might wait until I've ridden at the training camp before deciding how difficult the terrain is. Most courses I'm okay with but I know Goat Farm last year was pretty treacherous in places from what Duncan was saying. Plus driving to Pemberton twice over the space of three weekends is a bit of an ask. I could always ask Wembley Cycles to sponsor me given I still haven't got my refund from their race back in July despite the large number of emails I've now sent through.

[edit] Actually the decision's been made for me since I'm not supposed to be here that weekend.

Speaking of long rides, my sister was gobsmacked on Monday night when I told her the previous week that I'd ridden to Port Kennedy and back for a mapping job and that it was over 100km return. She asked if I stayed there the night before riding home!
2 PM

Road bike (commute) 12:11 [1] 4.56 km (22.5 kph)
shoes: Giant TCR

Ride over to the physio just to make it a nice even hundred for the day (not quite, 100m short apparently). The physio says it looks like my kneecap might remain at its present size, much larger than the other one, because of callousing causing it to grow bigger and that it may have been caused by going back to exercise too early (I told him it was already that size when I got out of the brace). At least this guy tells me why my knee is sore when running and what I could do to fix the problem rather than just throwing different exercises at me and telling me it'll help. Hopefully it will although I cannot at present do the stuff he's asking me to - flexing the VMO without using any of the other leg muscles, which always kick in as soon as I try it.

Tuesday Nov 7, 2017 #

12 PM

Road bike hills 1:43:49 intensity: (9:48 @1) + (42:04 @2) + (31:04 @3) + (12:49 @4) + (8:04 @5) 45.31 km (26.2 kph) +554m
ahr:144 max:184 shoes: Trek Madone 5.9

The plan today had been to get up, have breakfast and then immediately go and do today's session to avoid the heat. This sort of went to plan except for the fact that I didn't wake up until 10:30 so the avoiding the heat part didn't happen. In fact in the end I just went out right before the commencement of the nation stopping race - I haven't been at all interested in the Melbourne Cup since 2014, when we were in Melbourne for it. Prior to that it only interested me because we got lunch at work. So my nation's continued on as usual. It was a weird wake up time though given I was up at 6am Sunday and got woken up by mum calling me at 8am yesterday - she was dumbstruck by the fact I was still in bed at that time (she hasn't been unemployed for a very, very long time and had four kids to look after immediately before that so wouldn't know how my life runs). Tomorrow is back to 5:15am.

Went and did 4 x 5/2.5 at E3. Left leg was fairly tired after yesterday's scheduled "rest day" so that made this session harder than it should have been. I faded much, much quicker than usual on the hill efforts. Was going to bin the extra at the end that was supposed to drag it out to 2hrs but forced myself to do a bigger loop to at least get it close. Stopped in at the physio on the way home to book an appointment for tomorrow.

Monday Nov 6, 2017 #

12 PM

Road bike (commute) 23:20 [1] 8.19 km (21.1 kph)
shoes: Giant TCR

Ride to Maddington to bank my winnings, I mean the takings, from the last two Metro events. I had some exciting story to tell about my ride but I forget what it was so I'll leave everyone to imagine something exciting happening instead.
4 PM

Core stability 21:00 [2]

Weights, some pushups to finish off my arms, leg stuff and a date with a tramp.

Road bike 31:42 intensity: (22:08 @1) + (9:34 @2) 13.55 km (25.6 kph) +51m
ahr:117 max:136 shoes: Giant TCR

I'd been tossing up whether to do a Suburb Run this week given last week's running failure at PT and the fact the nearest one to me was in Forrestfield but then mum invited us over for dinner tonight and the start location was on her side of Hale Rd (as opposed to being on the north side where the line course commenced earlier this year) so I decided to do it on the way.

Of course when I downloaded the course I realised with horror that the controls covered pretty much the entirety of Forrestfield and that would make for a long course but since I already downloaded it, I went ahead with it. The knee was feeling quite awful on the ride over, probably due to the leg exercises I'd just completed shortly beforehand.

Orienteering (urban) (Suburb Run) 59:53 intensity: (19:10 @1) + (4:23 @2) + (21:48 @3) + (14:32 @4) ** 9.87 km (6:04 / km) +48m 5:55 / km
ahr:140 max:172 shoes: Salomon Fellraiser black/blue

Forrestfield scatter

23 of 28 controls but given the distribution, I knew I'd be out for a while. The knee wasn't at all happy today but mum mentioned coming around 'sometime after 5pm' and given I left home at 4:50, I figured I should make a go of it. As it turned out, I ended up "running" three controls and then walking the fourth and continued that pattern around the whole course. Pretty dismal effort overall and ended up running half of the last walking effort just to squeeze under the hour. Don't know how we'll go at the rogaine this Saturday but I will try not to do any knee rehab that morning.

Road bike 7:12 intensity: (3:57 @1) + (3:15 @2) 2.32 km (19.3 kph) +30m
ahr:122 max:133 shoes: Giant TCR

Continued onto mum's place at a dawdle. Was surprised to find Tash wasn't there yet since it was already after 6:30pm. Had my three nieces calling me Uncle Ducky all night and they seemed to find that highly amusing, making up new and inventive names for me.

« Earlier | Later »