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Training Log Archive: tRicky

In the 7 days ending Dec 3, 2017:

activity # timemileskm+m
  Road bike6 9:22:54 158.91(16.9/h) 255.74(27.3/h) 2098
  Mountain bike2 4:31:54 43.92(9.7/h) 70.69(15.6/h) 1096
  Orienteering (MTB)2 3:23:32 22.35(6.6/h) 35.98(10.6/h) 54129 /30c96%
  Core stability1 40:00
  Orienteering (urban)1 32:22 4.35(7:26) 7.0(4:37) 16
  Running1 19:38 2.34(8:23) 3.77(5:12) 9
  Total11 18:50:20 231.88 373.18 376029 /30c96%

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Sunday Dec 3, 2017 #

9 AM

Mountain bike intervals 2:38:02 intensity: (52:37 @1) + (55:58 @2) + (33:56 @3) + (15:31 @4) 43.34 km (16.5 kph) +559m
ahr:132 max:172 shoes: Giant XTC Advanced SL 29er

Didn't want to take the car out for the third day in a row so tried to find something nearby for an interval session. Decided on the square bit of bush at the bottom of the Banyowla map since I recalled it wasn't too bad to ride on when I was updating the map earlier in the year. Unfortunately something has changed between then and now and someone's gone and graded it and managed to dump a beach on the western and northern tracks in the process, making parts of them unrideable. Since I'd already started the session before I discovered that, I kept at it.

Session was 5 x 5/5 at race pace although I ended up walking or running bits depending on whether it was an effort rep or a recovery rep. By the fifth one I'd come up with an idea to start in the SW corner, head east, north then west and by the time I'd hit the worst of it I could walk the recovery back to the start. Being the last rep though that only happened once but if I happen to contract amnesia over the coming weeks and forget how truly awful that patch of land is, well I'll think about it for next time.

Funny that the warm up and down were both faster (average speed) than the hard intervals but then a lot of it was on the road (except for the bits where I rode up the scarp for the fun of it). Managed to also get stung on the back right at the end of the last recovery as I was crossing the little creek and that hurt like shit for a couple of minutes.

Saturday Dec 2, 2017 #

4 PM

Orienteering (MTB) race (Ellenbrook) 35:10 intensity: (15 @1) + (1:59 @2) + (18:46 @3) + (14:10 @4) ** 12.15 km (20.7 kph) +73m
ahr:158 max:172 spiked:29/30c shoes: Giant XTC Advanced SL 29er

Score event somewhere up north. I just set out to collect them all as usual although I didn't really make a plan out of the start other than to not have a major out-and-back to collect CP 29 in the far SE corner so I went directly west out of the start to loop back around and pick it up efficiently. Afterwards I figured there could have been a better way to do it but it worked out in the end and I just had to make sure I left a corridor of controls through the middle of the map to pick up at the end.

Didn't think I went as hard as the HR suggests but I guess I must have. Came in with just under 25 minutes to spare and could have had a bit more but for one wrong turn between CP 24 and CP 30 (I realised fairly quickly and u-turned but not before having to repass Russell, who was looking bemused).

Friday Dec 1, 2017 #

10 AM

Mountain bike 1:53:52 intensity: (1:17:33 @1) + (32:04 @2) + (3:55 @3) + (20 @4) 27.35 km (14.4 kph) +537m
ahr:111 max:167 shoes: Giant XTC Advanced SL 29er

Couldn't be bothered doing either of my loops today given the still weary legs so just went out and rode some of the trails that I don't do all that often. Started with Flaccid Ashback to see if I could put down a decent time and managed just 8 seconds off my PB so that was nice. Cruised around for the rest of the ride.

There was a car with a 'this car has been reported' sign at the black stump car park when I arrived and it was still there between my two rides. As I was leaving so was the car - on the back of a tow truck. Apparently leaving your car there for three days will have this consequence.

Orienteering (MTB) 2:48:22 [1] 23.83 km (8.5 kph) +467m
shoes: Giant XTC Advanced SL 29er

More updates for the KC map. Only had a small section to do that I didn't get finished last week when the Oregon went flat. Looks like the trail builders have built a trail parallel to The Three Bears, which needs a good bedding in and at the moment isn't anywhere near as fun but I guess in future might provide some (short) head to head rides.

Thursday Nov 30, 2017 #

9 AM

Road bike 1:18:49 intensity: (27:43 @1) + (23:33 @2) + (13:21 @3) + (14:12 @4) 39.63 km (30.2 kph) +235m
ahr:132 max:170 shoes: Trek Madone 5.9

The rear tyre of the Trek was a bit squishy again but I just pumped it up and rode it anyway because it's obviously the slowest leak in human history given I pumped it up early Tuesday morning and it was fine for all of yesterday's ride. I guess one day I'll have to change it.

With the new passing laws coming into effect today I felt about the same level of safeness on the roads as I always do. Spent most of the ride on the paths anyway doing an interval session.

3 x 30/120 MAX EFFORT
3 x 3/3 Very Hard
10mins @ E3
10mins @ ~75% MHR
E1 commute

Legs and glutes still pretty sore today.

I forced a service vehicle off the path when first heading NE but I had always planned on turning around at the end of the second Max Effort and that just happened to be before I went by the car so it moved off the path for nothing. By the time I'd finished the session heading in the other direction, I was partway back to my starting point when I did this time pass either the same or another service vehicle moving in the same direction along the path - not sure if it was the same one because there seemed to be another one further along off the path just ahead of where I saw the first one.
1 PM

Road bike (commute) 23:39 [1] 9.09 km (23.1 kph)
shoes: Giant TCR

To and from the physio. I had to make a return visit because I lost my receipt on the way home and needed it reprinted so I may have some chance of claiming it from insurance (if they allow it, I did finally get a referral earlier this week so it might now be covered).

I reduced all my training targets this year (finally) to take into account ~2 months of lost training although it was actually more than that for running but oh well. I rounded down ;-)
3 PM

Running warm up/down 9:06 intensity: (27 @1) + (3:05 @2) + (5:32 @3) + (2 @4) 1.81 km (5:02 / km) +1m 5:01 / km
ahr:142 max:164 shoes: Salomon Fellraiser black/blue

Orienteering (urban) (Suburb Run) 32:22 intensity: (15 @1) + (20 @2) + (30:38 @3) + (1:09 @4) * 7.0 km (4:37 / km) +16m 4:34 / km
ahr:154 max:164 shoes: Salomon Fellraiser black/blue

Gosnells line course. Thought I'd have another crack at running but given how sore my legs already were, I just took it fairly easy (by my standards). No real issues with the knee although I reckon if I pushed any harder I may have. Almost tempted to run at Ellenbrook this weekend but I know it's going to be a lot longer so will probably stick with the bike.

Running warm up/down 10:32 intensity: (17 @1) + (54 @2) + (9:21 @3) 1.96 km (5:22 / km) +8m 5:15 / km
ahr:145 max:151 shoes: Salomon Fellraiser black/blue

Wednesday Nov 29, 2017 #

10 AM

Road bike hills 1:49:16 intensity: (48:08 @1) + (29:34 @2) + (22:15 @3) + (9:19 @4) 47.8 km (26.2 kph) +730m
ahr:126 max:167 shoes: Trek Madone 5.9

The PT instructor last night told us we should get out and about today to prevent seizing up so I decided to finally do the hill session that I'd been threatening myself with for the better part of the past week (intervals today would have been a waste of time given how sore my legs and glutes were). Easy-ish session of 3 x 30sec hill sprints, which I did on Crystal Brook Rd because it's so much fun, then 3 x 10min at ~85% MHR, which is best achieved on Welshpool Rd with its fairly constant gradient allowing a steady HR to be maintained. Plus it's about ten minutes to the Lesmurdie Rd turnoff so worked out well. Can't say that my legs appreciated the session but nor did they hate it.

On my first descent I was waiting at the bottom for my 5min rest to be completed and an old guy commenced the ascent as I was sitting there. I ended up giving him a two minute head start because a stack of traffic decided to come through as I was about ready to head off but I still ended up catching him within about two minutes, then when I completed that rep I was about halfway back down the hill when I passed him still on his way up! I was wondering if it was possible to catch him again on the third rep but no such luck.

Interesting averages on the rests (descents) given the first two I descended Welshpool Rd for about four minutes then sat at the bottom for one minute whereas on the fifth I descended Welshpool then Crystal Brook Rd and hoofed it at the bottom but the averages for the three were 39.0, 38.6 & 40.3kph so not a lot of difference despite remaining stationary for part of two of them.

Tuesday Nov 28, 2017 #

5 AM

Road bike 42 [1] 0.2 km (17.1 kph) +2m
ahr:82 max:90 shoes: Trek Madone 5.9

The rear tyre on the Trek (the one I just replaced with a Gatorskin after I decided I hated the Mavic) was squishy this morning so I pumped it up thinking it'd probably hold but then when I got on the road I saw it'd been raining ever so slightly and there were still clouds about so I went back home and swapped to the TCR. The tyre was still pumped up when I got home so hopefully it just lost some air for no reason.

Road bike 2:59:44 intensity: (2:07:17 @1) + (26:58 @2) + (20:03 @3) + (5:26 @4) 83.85 km (28.0 kph) +832m
ahr:115 max:169 shoes: Giant TCR

KP stuff with the usual crew. I wasn't overly motivated this morning and with the ATTA time trials taking up Lovekin Dve, we had to decide on a new circuit. Ended up going anti-clockwise from the DNA tower around the outside to the first turn past Synergy Parkland, u-turn then back up past the DNA tower to the bottom of the hill at the triangle intersection and return. The guys surged off up Forrest Dve on the first lap and I really had no inclination to go with them so let them get away and they disappeared into the distance, so much so that they came back for me at the top and asked what was wrong. I just said I had no motivation. Hopefully it'll come back sometime or perhaps it was just the fact I was riding the TCR. Might also have been depressed over my car run in last week because the thrid descent past Synergy the guys had gotten ahead but were being held up by a car at which point I flew past and overtook all of them plus the car just because I didn't want to be frustrated by yet another car as had happened many times yesterday morning on my ride into Leeuwin (for some reason I kept having cars appear at roundabouts just as I picked up speed - all the roundabouts on Preston Point Rd appear to be at the bottom of dips - then wiped off all my speed having to stop and wait for them).

Did another lap of that route then one full lap anti-clockwise around the outside, at which point I got dumped on Forrest for the second time. Had a lengthy moan with Ben afterwards about the shitness of panelbeaters and how they don't really do any panelbeating but just replace parts then rode slowly home.

I got passed by a LOT of people on the way in on the freeway path this morning, way more than usual (which is typically very few these days). I wasn't coasting either. I think the tailwind got everyone motivated - except me. The new chain I put on the bike on Sunday didn't make all that much difference either. It still squeals in the three biggest chain rings.
7 PM

Core stability 40:00 [4]
shoes: Salomon Fellraiser black/blue

PT session, back on the torsion bars for the first time in ages. Unfortunately my partner grabbed a 15kg one (there was also 12kg and 9kg) so that pretty much finished us both off. Upper and lower body work including squats & lunges - both with and without the bar - and three lots of upper body weight exercises interspersed with pushups and the occasional bit of running between circuits. I worked out I did 195 pushups tonight, no wonder my arms are a bit tired. Left quad seems to have pulled up sore too so dunno if I'll be able to do either my planned bike or run options tomorrow. Will see how I recover overnight.

Monday Nov 27, 2017 #

8 AM

Road bike 1:00:03 intensity: (17:51 @1) + (35:28 @2) + (6:44 @3) 26.81 km (26.8 kph) +150m
ahr:128 max:160 shoes: Trek Madone 5.9

Had a morning of cleaning up out at Leeuwin Barracks after the weekend's party so headed out there on the bike this time. I get very little paid work these days so made sure to nominate myself for this when given the option (even though today's and Friday's wages were more than wiped out by my momentary lapse of concentration last week - funny how losing concentration for very short periods seems to be ruining my life lately).

I had grand plans of doing a hill ride afterwards but the legs were so sore after yesterday's nothing day (presumably it was the water walking) that I was reconsidering that option.
2 PM

Road bike 1:50:41 intensity: (1:46:19 @1) + (4:22 @2) 48.36 km (26.2 kph) +150m
ahr:104 max:138 shoes: Trek Madone 5.9

The clean up went for longer than expected (and included an evacuation when someone set off the fire alarm) so I wrote off the hill ride as I had an appointment at the doctor to collect another medical certificate so took a leisurely ride along the river(s) - Swan, Canning and Southern - to chew up time. Timed it well as I made it to the surgery with a few minutes to spare. Legs still tired so glad I forewent the hill ride after all that. Plus the HR data shows it was a pretty lethargic ride.

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