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Training Log Archive: tRicky

In the 7 days ending Mar 24:

activity # timemileskm+m
  Mountain bike4 7:37:08 67.75(8.9/h) 109.04(14.3/h) 2294
  Road bike4 5:25:18 92.95(17.1/h) 149.58(27.6/h) 1173
  Running4 1:59:14 15.4(7:45) 24.78(4:49) 62
  Orienteering (urban)1 21:13 2.38(8:55) 3.83(5:32)19 /22c86%
  Total13 15:22:53 178.48(5:10) 287.23(3:13) 352919 /22c86%

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Sunday Mar 24 #

8 AM

Mountain bike warm up/down 19:01 intensity: (14:17 @1) + (3:27 @2) + (43 @3) + (7 @4) + (27 @5) 4.5 km (14.2 kph) +44m
ahr:113 max:197 shoes: Giant XTC Advanced SL 29er

Mountain bike race (Pemberton XCO 2) 1:26:01 intensity: (17 @1) + (27 @2) + (56:33 @3) + (28:05 @4) + (39 @5) 22.5 km (15.7 kph) +495m
ahr:159 max:224 shoes: Giant XTC Advanced SL 29er

I don't really know what to say about this race. It's the first XCO I've done since Pemberton yesterday. I pushed hard, didn't lose my water bottle and managed to astound the timekeepers by finishing 24th of 27 in Mens B, with one A grade women (riding the same laps at the same time) finishing ahead of me. Back in the day I wouldn't have allowed that to happen but I guess too much time off the MTB has paid a toll. Oh well, it was fun.

At least my lap times were consistent on each of the two days, with a bit of a blowout (~30secs) on the last today after a girl stopped on the track right in front of me, then I stopped to let two A graders through (bloody A graders call BIKE from so far back) then I stacked it on the last corner before the ride back to the lake. Without all that I'd have finished two spots higher (22 & 23 were within four seconds of me at the finish, damn I'm starting to sound like Ori). Sad to say I can't even drop down to C grade (one lap less) because I'd still finish in the bottom half of the field. D grade however, now there's a podium finish... At least I finished within the recommended ride time of 1:15-1:30 both days (after they dropped a lap for our class on each day; apparently no-one had yet ridden the course to figure out how long it took so we had running updates during race 1 on whether we were going to do five laps or drop to four).

Mountain bike warm up/down 18:34 intensity: (17:22 @1) + (1:12 @2) 4.61 km (14.9 kph) +66m
ahr:104 max:126 shoes: Giant XTC Advanced SL 29er

4 PM

Orienteering (urban) race (Australind Education Prec) 21:13 intensity: (28 @1) + (2:04 @2) + (18:41 @3) **** 3.83 km (5:32 / km)
ahr:149 max:161 spiked:19/22c shoes: Salomon Speedtrax black/yellow

Since there was an afternoon NavDash in Australind and that was almost directly on the way home from Pembi, we figured we might as well completely fill up our weekend with events and in the process get in early for training before the Perth series commences next weekend. I mean, why do a couple of races well when you can do multiple races badly?

So we rocked up for the SWOT event with plenty of time to register and for an Actual Briefing, then I proceeded to have one of my worst ND events in recent times (which isn't saying much since I haven't done one recently). Ran into a dead end on the way to #1, which was a doozy of a leg, then took a poor route to #2 before I started to get the hang of it but I'd already blown my confidence so was going at a fairly sedate pace. Managed to get lost on the way to #8 before I again settled down. The closed gate on the way to #9 threw me but there was definitely a way through according to the map and after looking dumbstruck for a few seconds, I tried the gate and it was OPEN!

Proceeded around the rest of the course to the best of my abilities and overall ended up bookending the weekend with two wins from two running events... by beating a junior at parkrun and a bunch of junior SWOTters. Boy how my sporting life is taking off. I mean my MHR for the afternoon couldn't get much lower (it never really had a chance after I'd destroyed it in the previous two races, along with my legs).

Anyway that convinced me to enter M40 at the national sprint champs where I'll probably get beaten by Sten and Craig F anyway. Interesting that when I enter a foot event in Eventor, it automatically puts me in M21E but when I enter MTBO, it puts me in M40.

Saturday Mar 23 #

7 AM

Running warm up/down 6:18 intensity: (35 @1) + (34 @2) + (1:25 @3) + (2:52 @4) + (52 @5) 1.08 km (5:50 / km) +21m 5:19 / km
ahr:157 max:182 shoes: Salomon Speedtrax black/yellow

Running race (Manjimup parkrun) 20:59 intensity: (14 @1) + (11 @2) + (2:52 @3) + (14:07 @4) + (3:35 @5) 5.0 km (4:12 / km) +42m 4:02 / km
ahr:168 max:186 shoes: Salomon Speedtrax black/yellow

Since we were down in Pemberton it only felt natural - despite having two XCO races - to go and do the Manjimup parkrun like we did when in Pemberton last year. Very small turnout but my plan was to take it easy and run about 22mins. This all worked fine and I had a young lad in front within about 10m of me for the first half of the course and figured I'd just sit behind him but he kept yo-yoing, as in he'd get away on a downhill and I'd catch him back on the ups. At the turnaround he promptly stopped running and started walking and I suddenly found myself with the lead and getting bigger as the race progressed, so much so that by the time I got back to King Jarrah and completed the 600m loop, he was only just starting it.

So without even intending it, that's now two wins from two parkruns after I haven't had a win in over three years, although it's likely it'll be my slowest ever winning time. Ironically I ran my last Manjimup parkrun over a minute quicker than this but only finished 3rd. Felt bad for the young lad because he was celebrating his 100th parkrun (amazingly all 100 at Manjimup) and brought cake. If he'd still been near me at the end I'd have let him have it but upon checking later, he'd have had to knock over a minute off his PB to beat my time. The cake was good anyway. Got to have a chat to Russell Candy, who's pretty much taken over Manjimup parkrun entirely and yesterday was ED, RD and timekeeper. The finish token and barcode scanning roles rotated through whoever happened to be hanging around at the end.
11 AM

Mountain bike warm up/down 27:30 intensity: (13:12 @1) + (6:08 @2) + (6:36 @3) + (1:34 @4) 8.78 km (19.2 kph) +164m
ahr:128 max:166 shoes: Giant XTC Advanced SL 29er

Mountain bike race (Pemberton XCO 1) 1:28:35 intensity: (10 @1) + (6 @2) + (14:26 @3) + (1:13:19 @4) + (34 @5) 22.93 km (15.5 kph) +509m
ahr:165 max:177 shoes: Giant XTC Advanced SL 29er

I don't really know what to say about this race. It's the first XCO I've done since Kalamunda in May 2017. I pushed hard, lost my water bottle on the first half of the first lap so never got a drink for the whole race and managed to astound the timekeepers by finishing 24th of 29 in Mens B, with two A grade women (riding the same laps at the same time) finishing ahead of me. Back in the day I wouldn't have allowed that to happen but I guess too much time off the MTB has paid a toll. Oh well, it was fun.

Mountain bike warm up/down 8:26 intensity: (6:12 @1) + (2:14 @2) 1.66 km (11.8 kph) +15m
ahr:116 max:140 shoes: Giant XTC Advanced SL 29er

Friday Mar 22 #

3 PM

Mountain bike 1:09:37 intensity: (33:26 @1) + (32:43 @2) + (3:28 @3) 13.51 km (11.6 kph) +364m
ahr:120 max:151 shoes: Giant XTC Advanced SL 29er

Did a lap around each of the loops for the weekend's XCO courses although the Sunday course ended up being slightly different near the end on the day. Managed two crashes - one where I tried to climb a wall at the last second but I had neither the speed nor the ability to do so (plus the wall was wet so my wheel slipped straight off and I knocked the bar end out) and the second I almost did an endo, rode on the front wheel for a bit before getting the back one down, then ended up running into a log anyway and did what I almost managed in the first place and threw myself over the handlebars. Didn't hurt myself on the second crash at least. Rerode log mountain since I balked at it on the first time and figured the B line was too long so I should practice it for the race. Worked well and it was dry in the race, unlike in the practice.

Thursday Mar 21 #

10 AM

Running intervals 32:35 intensity: (56 @1) + (2:05 @2) + (9:16 @3) + (15:43 @4) + (4:35 @5) 7.28 km (4:28 / km)
ahr:168 max:212 shoes: Salomon Speedtrax black/yellow

The session I was going to do last night but bailed on. 10 x flat out, five on the short segment of the street (~130m) and five on the long (~240m). Had earlier though about doing 20 reps but couldn't be bothered. Possibly something to do with the fact I did this session before breakfast(!) Didn't take long for the life of late wake ups to kick back in. Starting to get hot by the time I finished.
4 PM

Road bike 58:51 intensity: (1:25 @1) + (33:21 @2) + (24:05 @3) 31.1 km (31.7 kph) +51m
ahr:140 max:152 shoes: Trek Madone 5.9

My hour of power loop up to Armadale via Forrest Rd and back via the railway. I always figure if I can do this ride in under an hour, that I'm having a good day (or a really favourable breeze).

Started off into the wind sluggish and with tired legs from this morning's run, thought it might not be my day but I picked up and finished solidly. Added bonus that I didn't get insulted or abused on the way through Kelmscott, first time in a while.

Wednesday Mar 20 #

6 AM

Road bike 2:56:23 intensity: (1:11:21 @1) + (1:01:21 @2) + (41:08 @3) + (2:30 @4) + (3 @5) 83.72 km (28.5 kph) +588m
ahr:129 max:175 shoes: Trek Madone 5.9

KP ride with Ben and Mark, first one in a while... for all of us I think (they didn't seem to do them over summer when I was away). I struggled on the ride there, struggled on the loops and just for something different, struggled on the way home. I also got to the start late because I left home a bit later than usual (I think maybe I used to get up before 5:30) and the freeway path was closed between somewhere and somewhere else. That's very unusual, closing the path so that the road can be repaired! Lap times tell the story:
Last lap would have been faster except we got stuck behind a car descending Lovekin. Stupid car, thinks it owns the park and can just drive at the speed limit. Don't know that I'll even make the top half of the results in B grade for this weekend's events at this rate. Maybe my awesome climbing abilities will give me an advantage.
6 PM

Running 8:35 [2] 1.64 km (5:14 / km)
shoes: Salomon Speedtrax black/yellow

Intended interval session but after two laps of the block to warm up I decided it wasn't going to happen after this morning's bike session so I packed it in. Will try again in the morning.

Tuesday Mar 19 #

10 AM

Mountain bike 2:19:24 intensity: (51:21 @1) + (35:19 @2) + (39:01 @3) + (13:43 @4) 30.55 km (13.1 kph) +638m
ahr:131 max:172 shoes: Giant XTC Advanced SL 29er

Hey Tash, no I'm not dead. I just went mountain biking. I don't take my phone out riding because I don't want people to find me.

Seems I still have some skills on the bike because I rode up some awesome climbs without getting off. Went and explored the tracks over the other side of the valley near the Pipehead Dam that Pete and I found during the rogaine on Saturday. They were okay.

Still a bit tiring given I only did 30km. I'll have to see how the races go over the weekend and hope I've built up a bit of endurance by then.

Do you still drink Powerade/Gatorade? I bought some for the weekend although we may need more and also a way to keep it cool for after the races. Anyway I'll see you tonight.

5 PM

Road bike (commute) 13:22 [1] 4.72 km (21.2 kph)
shoes: Giant TCR

To and from my sister's place for dinner.

Monday Mar 18 #

8 AM

Road bike hills 1:16:42 intensity: (28:19 @1) + (13:37 @2) + (25:51 @3) + (8:55 @4) 30.04 km (23.5 kph) +533m
ahr:135 max:171 shoes: Trek Madone 5.9

Thought I'd reintroduce my legs to the concept of hill riding given I have a XC race in Pemberton this weekend, well two races actually. Legs were pretty tired from the weekend so kept it light with just once each up Mills Rd E and Canning Mills Rd.

I had an uninteresting story to tell about our worthless internet speed but it failed to load the back half of the story so wasn't worth finishing.
6 PM

Running 50:47 intensity: (38 @1) + (14:44 @2) + (32:07 @3) + (3:18 @4) 9.78 km (5:12 / km)
ahr:148 max:173 shoes: Salomon Speedtrax black/yellow

Absolutely bloody crap dawdling egress from Gandalf's house, I jog. Kitty licked my nose on parting. Quickly realising, she turned ugly, verily whacking xcellently yonder zone.

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