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Training Log Archive: tRicky

In the 7 days ending Jan 21:

activity # timemileskm+m
  Road bike5 7:04:31 120.55(17.0/h) 194.0(27.4/h) 2224
  Mapping1 2:36:04 2.65(58:55) 4.26(36:37) 4
  Mountain bike1 2:15:57 24.49(10.8/h) 39.42(17.4/h) 707
  Core stability3 1:35:00
  Hiking1 1:22:01 4.35(18:51) 7.0(11:43) 109
  Orienteering (MTB)1 22:06 4.14(11.3/h) 6.67(18.1/h) 4024 /24c100%
  Running1 6:50 0.7(9:49) 1.12(6:06)
  Total13 15:22:29 156.88 252.48 308324 /24c100%

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Sunday Jan 21 #

6 AM

Road bike hills 1:29:53 intensity: (34:41 @1) + (22:05 @2) + (22:34 @3) + (7:24 @4) + (3:09 @5) 37.19 km (24.8 kph) +727m
ahr:132 max:178 shoes: Trek Madone 5.9

Made up for not doing the hill ride yesterday by doing it early today. Wanted to see how I'd progressed on the Turner Rd Challenge after my last disastrous attempt post-injury and sure enough knocked 2:50 off that time although still 35 seconds behind my PB (set on the day I broke everything) but a decent effort nonetheless. Pushed on afterwards for a descent down Canning Mills Rd then up Brookton Hwy/Peet Rd and was hoping for another descent/ascent of CM Rd but had run out of time so down Mills Rd to home.
4 PM

Hiking 1:22:01 [1] 7.0 km (11:43 / km) +109m 10:52 / km
shoes: Salomon Fellraiser black/blue

We had a level 1 coaching course at the Fletchers' place so I decided we'd do a KP hike afterwards to get my knee used to terrain trekking. Knee was fine on sand although it wasn't steep at all (which is what I was aiming for) and the only cross country short leg we did, my knee did one of its famous mini-collapses but then three months back it was doing that just on bitumen so that's somewhat of an improvement I guess.

Saturday Jan 20 #

8 AM

Note

I did a volunteer stint at Pioneer parkrun today because I had decided two weeks ago that I would run at City Beach but then I found out that cyclists won't have to go on the beach and my knee isn't happy with me running at the moment so I'll probably ride it. My two volunteering efforts haven't been entirely successful: my first effort as timekeeper just over two years ago resulted in some people being recorded twice because they ran through once and then later on with friends (I cannot keep track of them) so some of the later finishers would have had the wrong finishing position and then today I thought some of the walkers were just doing a casual stroll around the park so I managed to not direct them to turn and then they had to come back, oops.

Was going to do a time trial on Turner Rd afterwards but it was already fairly hot soon after 9am so I abandoned that idea and the legs were still a little tired from yesterday's effort.
5 PM

Orienteering (MTB) race (City Beach) 22:06 intensity: (48 @1) + (4:59 @2) + (13:27 @3) + (2:52 @4) ** 6.67 km (18.1 kph) +40m
ahr:149 max:168 spiked:24/24c shoes: Giant XTC Advanced SL 29er

Metro event at City Beach. I setup the start and did regos while Tash was off and about somewhere and there were still people registering during the start brief and I hadn't yet put on my cycle shoes, swapped pants, gloves, etc so was in a bit of a rush to get off but still managed to corner Rob P with my bike before he took off :-) That was when I noticed a ton of other cyclists already in front of me (I negotiated the start without collision because I'm sensible and stuff) and none of the three people in the queue at the first control realised that there were multiple punches so I jumped in next to Richard M and punched with one of the extras before they realised what was going on.

Did the loop minus the five beach controls anti-clockwise and got back to the start before any of the medium course finishers (who admittedly this week only had one less controls to collect) so achieved my goal. Only about five short courses by that stage although they did all start 2.5 minutes behind us. Fun event, possibly my last one for the season though so I won't top the points tally. Only issue I had on course was with #28 on the play equipment that wasn't quite on the play equipment but the local beach going populace helped us out there.

At some point I think everyone needs to do a stint on rego so you can see some of the behaviour we have to put up with, especially if there's a rush right before the start - stealing money from the tin because there's no change at the time and lacking courtesy to wait for it, asking people for member cards only to be told 'I've been a member for 30 years...' and complaints about the required number of controls (I didn't set the damned thing; go whinge to someone else).

Friday Jan 19 #

9 AM

Core stability (weights) 33:00 [3]

+1 + a few more from Monday's session.
10 AM

Road bike (commute) 12:00 [1] 4.5 km (22.5 kph)
shoes: Giant TCR

Ride to the GP to get medical clearance in order to do a medical clearance. Strange but true. I got in 1:20 after my scheduled time so I got to sit around for a fair while. I think my GP was running way behind time due to her skills at typing (single finger, one hand).
4 PM

Road bike 2:34:16 intensity: (10:30 @1) + (1:11:54 @2) + (1:03:50 @3) + (7:59 @4) + (3 @5) 80.35 km (31.3 kph) +285m
ahr:141 max:175 shoes: Trek Madone 5.9

Had a birthday pizza night at Adam's place so I rode from home to Bayswater via Oakford just so I could get in a training session. Session itself was 4 x 15mins at E2 with a 30sec sprint in every five minute block, which worked out to be pretty quick with the tailwind along Thomas Rd. The first two sprints involved road crossings on Tonkin Hwy so weren't that quick, well actually the first one was >40kph as I just managed to squeeze it in before hitting the brakes at Champion Dr.

Apparently there was sprint training at Curtin today???? Shame I didn't know about it as I won't be able to do any before the MSW.

Thursday Jan 18 #

10 AM

Mapping 2:36:04 [1] 4.26 km (36:37 / km) +4m 36:26 / km
shoes: Salomon Fellraiser black/blue

Mapping Carmel school(s). Forgot to put on sunscreen and ended up red by the end of the day, which couldn't have been a good look for the interview I had at Optus Stadium.

Loads of hedges at both schools. One of the gardeners bailed me up at one stage to have a whinge about them and about how they're only allowed in to trim them during holidays. I tried walking off at one point but he kept talking.

Wednesday Jan 17 #

10 AM

Mountain bike 2:15:57 intensity: (27:16 @1) + (42:14 @2) + (1:01:14 @3) + (5:13 @4) 39.42 km (17.4 kph) +707m
ahr:140 max:167 shoes: Giant XTC Advanced SL 29er

Decided to abandon the rescheduled KP session this morning as I hadn't been sleeping well and figured I should build on my MTBing over the weekend with a harder session at the KC trails. The drainage up at KC is remarkable - despite 100mm of rain on Monday, there wasn't a single puddle on course and not even the slight drizzle patches throughout the day managed to create more than a few slippery logs and rocks to get over.

I did put in a bit more effort today and felt I was hitting the bends and rocks better than I usually do and it showed with my first sub 2:20 time since the accident (a five minute improvement on my last time actually) so that means a good day for me. Still a couple of minutes off my PB but I'm not unhappy with that. Tracks were great for riding on and the cooler, damp day meant riding conditions were brilliant. Only encountered one other rider out there, who I caught at the powerline trail at the top of Rocky Balboa so didn't get stuck behind him. Sadly despite making it over all the initial obstacles on RB, I did plant the foot at the final one - the big rock section where I tried to monster my way over it (which seemed to work with the earlier obstructions) but although I got over the initial big rock, the one right behind it stumped me. Oh well, next time (I made it through this rock section in the previous two rides but failed at the earlier obstructions, go figure).
2 PM

Road bike (commute) 11:28 [2] 4.57 km (23.9 kph)
shoes: Giant TCR

To and from the physio. Only just had time after getting home to have a quick shower to wash all the dirt off then jump on the bike and head over. Legs were a little sore for it.
6 PM

Core stability (core strength) 32:00 [2]
shoes: Fletch's Tevas

Tuesday Jan 16 #

12 PM

Road bike hills 2:36:54 intensity: (1:03:20 @1) + (42:52 @2) + (43:33 @3) + (7:09 @4) 67.39 km (25.8 kph) +1211m
ahr:128 max:171 shoes: Giant TCR

JL - the rogainer, not the cricketer - needed his biannual instruction on the WARA accounts so I took it as an opportunity for a hill ride although I first had to wait half the day for his reply to make sure he was home, meaning it was quite warm when I headed out (it cooled down considerably while I was there). In the meantime I polished off a fair chunk of a school map and did half the online coaching course that I'm meant to do for OWA prior to this Sunday. Why I signed up for a coaching course I do not know - as if being a cartographer, course setter, coordinator, convenor and competitor weren't enough already and I have expressed interest in a controller course. I guess I just like things starting with C.

On the initial climb up Crystal Brook Rd - Crystal Brook was flowing nicely (unlike Canning River, which was just flooded) - I had some dude pass me near the top although he was spinning where I just seemed to be grinding; one of the downsides of the TCR with it's higher gear ratio. I jumped down a couple of gears but he got across Welshpool Rd faster than I did then disappeared into the distance. I didn't think much of trying to stay with him anyway.

After finishing helping Jim I headed down MW Rd, up Aldersyde & Lawnbrook back to Canning Rd then around to Glen Isla, Walnut Rd and up to Patterson just to add in a couple of bonus hills before heading for home. Left leg feels like it is fatiguing considerably during the rides but maybe it's just compensating for the right one and it doesn't cark it at any stage so must be okay (I hope).
7 PM

Running 6:50 [2] 1.12 km (6:06 / km)
shoes: Salomon Fellraiser black/blue

PFA beep test, 7.5 the required standard (easy pass - if they tested on following instructions, half the guys would have failed). One of the tester dudes mentioned (much) later that he saw me limping but thought it was because I was an endurance runner and that was my natural style. I don't think the hill ride earlier in the afternoon helped in that regard as my right quad was quite tight.

Monday Jan 15 #

4 PM

Core stability (weights) 30:00 [3]

Weights session, same as the last long one. I'd never really planned on getting out today after four days of MTBing and I had plenty of other stuff to do so it was a good day for a lot of rain (37mm to 4:30pm according to the bureau but steady over the course of the day, nothing like the 'superstorm' the commercial news stations are always throwing about).

Bench press: 50-45-40-35-30-25-20-15
Upright rows: 40-35-30-25-20-15-10-5 (went back up to 15kg from 25 onward)
Bicep curls: 30-25-20-15-10-5
Tricep things: 30-25-20-15-10-5

If there's one thing I could take back in my life it would be this damned patella breakage. Stupid thing irritates me annoyingly now. May have to go back to wearing the patella brace, which I seem to recall wearing for several years back when I previously had issues and that seemed to help until I realised I didn't need it anymore.

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