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

Training Log Archive: tRicky

In the 7 days ending Dec 10, 2017:

activity # timemileskm+m
  Road bike5 7:26:26 126.6(17.0/h) 203.74(27.4/h) 2003
  Mountain bike3 3:29:10 46.49(13.3/h) 74.82(21.5/h) 784
  Core stability3 1:43:45
  Running2 57:09 3.16 5.09 7
  Orienteering (urban)1 34:03 3.54(9:37) 5.7(5:58) 19
  Orienteering (MTB)1 24:46 5.0(12.1/h) 8.05(19.5/h) 5426 /26c100%
  Total14 14:35:19 184.79 297.4 286626 /26c100%

» now

Sunday Dec 10, 2017 #

10 AM

Mountain bike intervals 1:52:20 intensity: (20:00 @1) + (52:20 @2) + (40:00 @4) 35.62 km (19.0 kph) +498m
shoes: Giant XTC Advanced SL 29er

Went a bit further afield today to Langford Park, given I haven't been up to the hills this week I figured I could allow the extra petrol. Plus Langford Park is easier to do intervals east of Nettleton.

Since my HRM was still in Tash's car (hence why I didn't wear it yesterday), today's 5 x 8/4 race pace I just had to motivate myself to go hard on the effort reps whereas normally the Garmin is beeping at me to tell me to try harder. Since my legs weren't overly tired by the end I'm not sure if it worked but I feel as though I tried. Cut the extra distance from today given it was already over 30 degrees when I started the ride and hadn't gotten any cooler while I was out there.

Langford Park can't have been totally forgotten (if the number of riders down there was any indication then it has been) given there's a tree down across Woodleys Loop but someone's made a new track around it and it's not a shoddy job either.
5 PM

Core stability (weights) 23:00 [3]

Just a weights session today, made slightly more difficult near the end when Tash came out to ogle me. Similar to the last session but increased the reps slightly (rather than the weight) and added in tricep curls.

Shoulder press 42-37-32-27-22 (15kg + bar)
Upright rows 32-27-22-17-12 (15kg + bar)
Bicep curls 22-17-12-7-2 (10kg + bar)
Tricep curls 22-17-12-7-2 (7.5kg)

Saturday Dec 9, 2017 #

3 PM

Mountain bike 42:00 [2] 17.54 km (25.1 kph) +120m
shoes: Giant XTC Advanced SL 29er

Ride out to Metro. Tash headed north for the summer so given the event wasn't all that far away, I commuted over there. Had the sea breeze in at the time, which was better than the 37 degrees they'd been forecasting earlier in the day (that was significantly revised after the clouds rolled in).
5 PM

Orienteering (MTB) race (South Lake) 24:46 [4] ** 8.05 km (19.5 kph) +54m
spiked:26/26c shoes: Giant XTC Advanced SL 29er

Metro at South Lake, not often I get to ride on one of my own maps! Picked up an extra control at the end just because I could.
6 PM

Mountain bike 54:50 [1] 21.65 km (23.7 kph) +166m
shoes: Giant XTC Advanced SL 29er

Home via a significantly different route. Somewhere between arriving at the event and leaving, the sea breeze had all but disappeared and if anything, there was now a slight easterly blowing in so I copped it in both directions. Earlier this week Nicholson Rd had been advertised as being closed this weekend but it was definitely open although I've been informed it'll be closed to cyclists from this Friday through until the end of April. Wonderful.

Friday Dec 8, 2017 #

9 AM

Road bike (commute) 51:34 [1] 19.99 km (23.3 kph)
shoes: Giant TCR

To and from the Armadale physio. Motorists seemed to be taking a wider berth around me. Probably saw the article about the driver that got fined for driving too close to a cyclist and decided it was a real law that got passed.
4 PM

Road bike intervals 1:13:32 intensity: (11:56 @1) + (26:49 @2) + (15:01 @3) + (18:12 @4) + (1:34 @5) 37.11 km (30.3 kph) +165m
ahr:143 max:176 shoes: Trek Madone 5.9

Similar interval session to last week with 3 x 30sec MAX, 3 x 3/3 V Hard then 10mins E3 and 10mins 75%, except I decided to do it on the way to UWA sprint training.

Almost got taken out early on when turning right onto Huntingdale Rd, a motorist turning right off that road failed to give way to me, stopped then went again then stopped directly across my turning path. He kind of laughed and shook his hands in apology then finally went when he realised I wasn't going straight ahead and was trying to turn through him but in my mind his actions were more along the lines of "Haha, yes sorry about that but if I'd hit you my car wouldn't have suffered much damage so it's okay".

Orienteering (urban) 10:28 intensity: (19 @1) + (1:08 @2) + (9:01 @3) 2.12 km (4:57 / km) +1m 4:56 / km
ahr:150 max:160 shoes: Salomon Fellraiser black/blue

Sprint training at UWA.

Orienteering (urban) 6:51 intensity: (15 @1) + (44 @2) + (4:57 @3) + (55 @4) 1.43 km (4:47 / km) +1m 4:46 / km
ahr:153 max:166 shoes: Salomon Fellraiser black/blue

Print straining at USA.

Orienteering (urban) 6:41 intensity: (16 @1) + (10 @2) + (2:11 @3) + (4:04 @4) 1.4 km (4:46 / km) +12m 4:34 / km
ahr:160 max:169 shoes: Salomon Fellraiser black/blue

Pint draining at PUB.

Orienteering (urban) 10:03 [1] 0.75 km (13:22 / km) +4m 13:01 / km
shoes: Trek Madone 5.9

Tape collection - given that not many people turned up to training, we had to split the tapes between us. Can't say that any of my sessions were particularly fast but a combination of sore calves from yesterday's run and coming immediately off the back of a cycle interval session, well I was never going to be very quick.

Thursday Dec 7, 2017 #

12 PM

Running 22:09 intensity: (30 @1) + (55 @2) + (5:05 @3) + (13:07 @4) + (2:32 @5) 5.09 km (4:21 / km) +7m 4:19 / km
ahr:164 max:191 shoes: Salomon Fellraiser black/blue

Rest day today, meaning a rest from the bike. So I went for a run instead. Not a bad time considering, right quad a little tight, a tiny bit of soreness in the knee and calf muscles still a bit sore from Tuesday but good news is I trust my knee to now jump (and land) over small fences! Might even have a go at running at South Lake on Saturday if I feel like scaring the competition :P
1 PM

Road bike (commute) 12:46 [1] 4.54 km (21.3 kph)
shoes: Giant TCR

This doesn't count as being on the bike because it was just to the physio.
3 PM

Core stability 48:30 [2]
shoes: Fletch's Tevas

Weights session with descending reps followed by a core strength session, where I failed miserably at hopping on my right foot.

Wednesday Dec 6, 2017 #

11 AM

Road bike hills 2:12:14 intensity: (1:01:21 @1) + (22:38 @2) + (46:29 @3) + (1:46 @4) 55.91 km (25.4 kph) +1077m
ahr:127 max:164 shoes: Trek Madone 5.9

Similar session to last week except five reps of Welshpool Rd rather than three and it was my quads and calves that were sore today rather than the glutes (running last night meant I scrapped my original plan to run the SR Yangebup scatter course today). This made the session difficult to achieve and I barely managed to get to 85% MHR, let alone maintain it.

Almost pulled the pin after four but my sheer bloody mindedness made me do the last one and I'm not glad I did. Struggle of a ride home.

Tuesday Dec 5, 2017 #

5 AM

Road bike 2:56:20 intensity: (1:15:09 @1) + (57:47 @2) + (29:23 @3) + (13:21 @4) + (40 @5) 86.19 km (29.3 kph) +762m
ahr:129 max:175 shoes: Trek Madone 5.9

KP loops with the usual crew on the Trek after repairing the flat last night. No-one really wanted to go hard so Mark led off on the first lap and we just cruised around but Christophe must have had other ideas and he jumped to the front on the way up Forrest Dve before the end of the first lap, then led for all of the second and laid down a smashing pace. Hard to believe the second lap was 2:40 faster than the first and also a GR for us. Ben led for the third and also held a strong pace to finish off. I led for exactly nothing of the time today. I just don't have the motivation or strength to go the front at the moment.


Home via a slightly longer Armadale line route that worked out at almost the exact same distance as the ride in. Unlike last week, today I only had the one person go past on the freeway path although a group of five went past going up over the Narrows, which is quite unusual since 95% of riders fall apart on that tiny climb and that's where I do most of my overtaking. Great mobs doing reps of Mount St though.
7 PM

Running intervals 35:00 intensity: (21:15 @2) + (13:45 @5)
shoes: Salomon Fellraiser black/blue

Our trainer was very unimpressed with the running performances of many in our group from two weeks ago so tonight he set us an interval session and promised that if even one person was caught walking during any of it, the group would pay - thankfully that didn't happen. Session was:
5 x 45/45
5 x 30/30
10 x 20/20
10 x 15/15
10 x 10/10

I haven't improved my position from 2nd fastest in the current group (of >50) but I do seem to have improved on endurance since two weeks ago. The guy who beat me from last time streaked the field but I had a similar gap (or bigger) back to 3rd place as what he had to me, which was quite large. I have high hopes for the MSW in March next year (running of stairs pending) although Easter is a different story given it's terrain running and I haven't done any of that yet.

Monday Dec 4, 2017 #

10 PM

Core stability (core strength) 32:15 [2]
shoes: Fletch's Tevas

Guilted myself into doing a late night core strength session after having done nothing else all day. Told myself my running would fall apart if I didn't do it so that did the trick and my brain fell for it.

« Earlier | Later »