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Training Log Archive: tRicky

In the 7 days ending Aug 4:

activity # timemileskm+m
  Orienteering (MTB)6 7:16:22 84.56(11.6/h) 136.08(18.7/h) 941124 /135c91%
  Mountain bike7 3:45:30 46.6(12.4/h) 74.99(20.0/h) 322
  Total7 11:01:52 131.16(5:03) 211.08(3:08) 1263124 /135c91%

» now

Saturday Aug 3 #

8 AM

Mountain bike warm up/down 32:54 intensity: (16:59 @1) + (10:45 @2) + (5:10 @3) 12.16 km (22.2 kph) +6m
ahr:121 max:156 shoes: Giant XTC Advanced SL 29er

Orienteering (MTB) race (Finderup) 1:01:05 intensity: (1:08 @1) + (6:17 @2) + (42:05 @3) + (11:35 @4) *** 18.08 km (17.8 kph) +137m
ahr:154 max:171 spiked:22/27c shoes: Giant XTC Advanced SL 29er

WMTBOC Relay (first leg)

It's always nice to finish on a good race. Sadly I did not and for the second day in a row I blew the mass start although for a completely different reason this time (yesterday I didn't follow; today I did and got lost).

Course was 90% sand so yeah, that was a bit ordinary.

Mountain bike warm up/down 16:13 intensity: (13:51 @1) + (2:22 @2) 4.65 km (17.2 kph) +15m
ahr:111 max:138 shoes: Giant XTC Advanced SL 29er

1 PM

Mountain bike 2:02 intensity: (48 @1) + (1:14 @2) 0.74 km (21.8 kph)
ahr:121 max:133 shoes: Giant XTC Advanced SL 29er

Another WMTBOC over and am happy to say I have at least maintained my 100% result rate (no DNFs, MPs or DQs in five WOCs) even if those results aren't all that good. Got closer to the leader than last year in many of the races but not reflected in position on the leaderboard. Everyone else is getting better too.

Friday Aug 2 #

8 AM

Mountain bike warm up/down 49:05 intensity: (26:56 @1) + (15:04 @2) + (4:49 @3) + (2:16 @4) 17.2 km (21.0 kph) +54m
ahr:120 max:167 shoes: Giant XTC Advanced SL 29er

Ride to the start plus the usual warm up.

Orienteering (MTB) race (Undallslund) 1:15:48 intensity: (1 @1) + (10 @2) + (13:48 @3) + (52:54 @4) + (8:55 @5) *** 26.27 km (20.8 kph) +184m
ahr:168 max:179 spiked:39/41c shoes: Giant XTC Advanced SL 29er

WMTBOC Mass Start

Another day, another bamboozled first couple of controls. Lost the pack on the way to the first when I wanted to turn into the narrow track that had the control on it but there were so many people coming out of it that I figured I'd go to the next one, turn into that and double back, except the next track led off into the wilderness rather than to my control so that was the end of that. Plus my route to the first was awful anyway.

My route to the second control was also so awful that I'm calling that an error too (splits printout did so no reason for me not to either). Splits show that after the first loop I was ranked 71 of the 73 people that actually got an official result so that's pretty shit.

Actually I picked some pretty dodgy routes but at least I executed them as planned. After CP 2 I picked up Dave Swanson the American on my tail and it seemed we had the exact same first three loops because I couldn't get rid of him. Think he was happy to sit on my tail and let me navigate. It took until midway through the third loop for him to get a flat and crash so that was his race over. It did motivate me to go faster though.

Fourth section in the south was pretty lame in terms of navigation though I did pick the bad route into #29 and I don't even know why. Seemed reasonable at the time except the approach track from the south was wet and muddy so that slowed me right down. Mark Huster caught me soon after that and we spent the next few controls together until he stopped to check his map at one point and I dropped him (that's 4 from 4 this WOC Paul Roothans and David Toll Clos on the other hand, my other consistent rivals, swapped order with David beating me and Paul behind Mark - usually it's the other way around).

Tried to pick a couple of different routes around the final loop to drop some of the guys around me (think some of them tried the same) but didn't really work so I kind of started and finished that loop in the same position, just not in the same order we started in.

Oh well, it was a fast and furious race and my XC skills definitely need refining, especially since I try and avoid the single track options (lost out on that from 38-39). Pretty short though. Winning time was meant to be 75-85 minutes but the winner did 60. I did 75!!!

Also blew my run of 50s in this event and not in a positive way (end result 62nd, my worst result since Hungary 2012). Poo to that. I think I've decided I prefer interval starts, which doesn't bode well for me as first leg rider in the relay tomorrow.

Mountain bike 28:39 intensity: (25:04 @1) + (2:46 @2) + (49 @3) 8.67 km (18.2 kph) +26m
ahr:104 max:145 shoes: Giant XTC Advanced SL 29er

Warm down and ride back home.

Thursday Aug 1 #

(rest day)

Day off from WOC. Disappointing we have to hand in our maps at the finish line (despite the presence of quarantines and there was no-one left to start by the time I'd finished yesterday) but the organisers just give us random maps afterwards, which usually means I get dirty maps or ones that have been crumpled into a ball. I keep my maps in pristine condition during the race!

Wednesday Jul 31 #

12 PM

Mountain bike warm up/down 29:32 intensity: (17:08 @1) + (6:55 @2) + (5:29 @3) 11.27 km (22.9 kph) +37m
ahr:120 max:158 shoes: Giant XTC Advanced SL 29er

Much better warm up area today than yesterday's BS, basically 2km of good, gravel road to ride up and down on to my heart's content! Started raining at the end of my warm up so that was fun trying to get the water off my map board and stopping my brakes squealing. Fortunately it only lasted until after I got my GPS attached and didn't rain again for the rest of the race. We've been pretty lucky with the weather. It bucketed down last night and also during the public sprint after our sprint on Sunday and again during presos yesterday afternoon but not really at all during our races.

Orienteering (MTB) race (Stråsø) 2:16:48 intensity: (13 @1) + (5:15 @2) + (49:25 @3) + (1:20:51 @4) + (1:04 @5) *** 47.24 km (20.7 kph) +322m
ahr:161 max:177 spiked:24/25c shoes: Giant XTC Advanced SL 29er


Another case of so near but just bordering on the edge of a great ride. I had a solid ride and navigated cleanly around most of the course (other than unintentionally changing my route on the way to both #1 and #2 - unfortunately the route I ended up on to #2 didn't exist as shown by the GPS traces of every single rider in the M21, W21 and M20 field that went through there; I just ploughed on regardless and got to where I wanted to go but many others came unstuck). Some of the stuff mapped as tracks today was pretty questionable. Glad I had a late start...

After that I figured out what was and wasn't a track and bombed around the course, occasionally picking good routes or otherwise trying to avoid climb. Came unstuck after #14 when I commented to myself about how well I was navigating and promptly mucked up #15 when I was on the track one south of where I thought I was and rode around for a couple of minutes before relocating myself, so 2:46 time loss according to my splits printout. Unfortunately that was to become pivotal as it dropped me five places and sure enough I finished the ride in 52nd, again. Mind you that's five places higher than last year and only 26 minutes down on the winner as opposed to 38 last year so that's a positive.

Managed both the map flip and the map swap (we had three A3 maps) without stopping so I've learned a new skill on this trip. I love my almost A3 map board - no refolds ftw.

Legs pretty tired afterwards so good thing tomorrow's a rest day, which I will treat as such. Only have one more chance to get out of the 50s on this trip with one individual race left followed by the relay.

Mountain bike warm up/down 22:04 intensity: (10:48 @1) + (11:16 @2) 7.09 km (19.3 kph) +46m
ahr:123 max:142 shoes: Giant XTC Advanced SL 29er


Tuesday Jul 30 #

9 AM

Mountain bike 30:20 intensity: (15:56 @1) + (9:04 @2) + (5:20 @3) 9.76 km (19.3 kph) +127m
ahr:121 max:160 shoes: Giant XTC Advanced SL 29er

Waited in line for the toilet before starting my warm up but I calculated I was still going to be in line for the two toilets by the time I was due to be called up (which was two minutes earlier than we'd been advised last night due to someone early on being scrapped from the start list - dunno why they didn't just leave everyone else where they were rather than dragging 90% of the start list forward two minutes) so I abandoned that and went and warmed up instead.

Orienteering (MTB) race (Ebeltoft) 1:09:09 intensity: (13 @1) + (1:17 @2) + (14:16 @3) + (38:15 @4) + (15:08 @5) ***** 18.76 km (16.3 kph) +132m
ahr:167 max:184 spiked:30/31c shoes: Giant XTC Advanced SL 29er


This map was insane. You just had to focus, focus, focus the whole time. Picking routes while doing that was hard. I missed the best route to #1 and was very cautious on the way there but still had a couple of (very) small overshoots on the way while trying to figure out tracks. After that I'm happy to say I nailed my routes and stuck to my choices and without a doubt would say this is my best WOC middle distance performance out of the five I've done so far.

I did often pick the 'safe' route with fewer junctions to negotiate and as a result picked a terrible route from the north part of the map back to the spectator leg (I bailed out to the road when the single track option was about a minute faster, though I did get to flip my map on the way and that saved time) and my route to #10 wasn't too crash hot (looking back now it's actually pretty shit) but that's the pressure of competition.

Overall though I'm pretty pleased with my performance and the organisers put a LOT of work into making this event 'fair' - they put in hours of work making tracks visible for the early competitors, taping, mowing, etc. and it was a bloody awesome event and map. Toughest middle distance I've done I reckon. Unfortunately still didn't manage to get out of the 50s (final result 52nd) though I did catch and pass my nemesis Mark Huster, who started two minutes in front of me (as well as the Spaniard who started two in front of him).

Mountain bike warm up/down 9:19 intensity: (7:05 @1) + (2:14 @2) 1.91 km (12.3 kph) +3m
ahr:113 max:138 shoes: Giant XTC Advanced SL 29er

I didn't know where to warm down, going one way from the finish I ended up at the start and going the other way I ended up on course! So this was cut short to go look at results instead.

So not for the first time this week, I improved on last year's result by exactly one place, despite having a terrible middle distance race last year (ironically it was my best result that year with 53rd). Mind you, last year I was 31 minutes down on the leader. This year I cut that back to just 15!

Monday Jul 29 #

11 AM

Mountain bike warm up/down 1:41 [1] 0.7 km (25.0 kph)
ahr:79 max:94 shoes: Giant XTC Advanced SL 29er

I don't want to get my hopes up too much but after the last Garmin Express update only a fortnight ago my ANT stick stopped working, now there's been a new update yesterday and it's working again. Obviously they realised there was a problem. Hopefully that's what it is and not the stick.

Orienteering (MTB) (Idrætshøjskolen) 31:43 intensity: (8:36 @1) + (14:52 @2) + (8:15 @3) *** 9.17 km (17.3 kph) +110m
ahr:131 max:160 shoes: Giant XTC Advanced SL 29er

Rode the public sprint M21-M45 course from yesterday at a fairly leisurely pace. Didn't have the best of rides with a couple of small errors. Still beat the fastest M40 by a couple of minutes and the top (and only) M35 by nearly half an hour. Got done by the M21 and M45 winners though.

Mountain bike warm up/down 2:11 intensity: (1:34 @1) + (37 @2) 0.56 km (15.4 kph) +9m
ahr:108 max:132 shoes: Giant XTC Advanced SL 29er

2 PM

Mountain bike warm up/down 1:30 [1] 0.29 km (11.6 kph)
ahr:89 max:99 shoes: Giant XTC Advanced SL 29er

Orienteering (MTB) (Havredal Stendal) 33:32 intensity: (5:07 @1) + (17:14 @2) + (10:23 @3) + (48 @4) *** 9.54 km (17.1 kph) +22m
ahr:137 max:167 spiked:9/11c shoes: Giant XTC Advanced SL 29er

WMTBOC Forest Model

This was the same map we rode a week ago in the rain but with real controls out this time rather than a mix of tiny hanging flags or toilet paper. Much nicer ride today in the dry and we didn't get sent into the awful tracks in the north. Still mucked up #2 where I'd already ridden a week ago because a bunch of public course riders (who rode here earlier in the day) had created a new track below the one that actually existed. I should have known this because I almost rode through here a week ago but caught myself (the track wasn't there last week but the grass was). Impressively all the riders had managed to make a new track all the way through to just below the control location (it was about 200m) then bashed their way up the hill.

Mucked up the exit from 7 as well and took an extended route around the single track. Should have read a bit further ahead on that one and gone the safer way. Otherwise a nice cruise around. Controls were only set for 30cm though so had to go back after I missed two of them.

Orienteering (MTB) 28:17 intensity: (24:40 @1) + (3:36 @2) + (1 @3) 7.02 km (14.9 kph) +35m
ahr:107 max:141 shoes: Giant XTC Advanced SL 29er

Rode around checking track grades and seeing what I did wrong at #2 (although I already knew what).

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