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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tRicky

In the 7 days ending Aug 18:

activity # timemileskm+m
  Road bike2 3:54:43 64.53(16.5/h) 103.85(26.5/h) 947
  Running4 1:25:07 10.82(7:52) 17.42(4:53) 15
  Orienteering (bush)1 1:08:59 6.08(11:21) 9.78(7:03) 23315 /20c75%
  Mountain bike1 1:05:54 11.36(10.3/h) 18.28(16.6/h) 295
  Core stability2 42:00
  Orienteering (urban)1 26:05 3.93(6:39) 6.32(4:08)
  Total9 8:42:48 96.72 155.66 149015 /20c75%

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Sunday Aug 18 #

10 AM

Running warm up/down 6:14 [3] 1.18 km (5:16 / km) +13m 5:00 / km
ahr:168 max:177 shoes: Inov-8 X-Talon 210 orange

Orienteering (bush) race (Calophylla) 1:08:59 intensity: (3:59 @1) + (18:15 @2) + (35:07 @3) + (11:38 @4) *** 9.78 km (7:03 / km) +233m 6:18 / km
ahr:148 max:171 spiked:15/20c shoes: Inov-8 X-Talon 210 orange

(sort of) Long Distance SOL, H1

Seems I haven't improved my WA bush nav in all the time I spent overseas. Thought I mucked up all of the first three but splits seem to suggest I was only 7 seconds behind Craig on the first, though I was too low and had to correct but I did land in the clearing below it and went straight across. Unfortunately off to the north on #2 and had to correct back from the road past it then #3 I have no clue what happened and ended up crossing the watercourse that was a good 200m west and corrected off another control (this was no help to me as it wasn't on our course). Small miss on #9 where Dooms distracted me by saying hello and I ended up on the rock to the south of the dot knoll but looked straight back at it. Caught Vooms at #12 then made the mistake of running past him and of course messed up the next control to let him disappear off into the rest of the course. Almost got pulled off line by another control near #20 before I forced myself back onto my route because I knew it wasn't mine even though my brain was telling me all the courses would have the same finish leg (they didn't).

Splits also suggest I have my best legs on the uphill, probably because Craig is Weak and cannot run uphills but then he puts massive time into me on the downs, even 17 and 18 where I did Really Well (even Pooms flogged me on 18).

Saw Rachel twice out there and thought she was doing a different course since she kept running across my path but I guess she was doing 7-8 as I was going to 13 and then 10-11 as I was on the way to 18.

Sort of a fun day out there and I enjoyed the course once I got my act together but just like most of my events in Europe, I make my biggest errors in the first 1-3 controls so I really need to work on that.
12 PM

Mountain bike 1:05:54 intensity: (5:14 @1) + (19:45 @2) + (28:15 @3) + (12:40 @4) 18.28 km (16.6 kph) +295m
ahr:146 max:174 shoes: Giant Anthem Advanced Pro 29er

Three laps of Forsyths Mill on the way home from orienteering on the new bike! Been almost a year since I last rode here (PS Champs last year, which were at Lake Leschenaultia on 22 Aug). I asked TBE to shorten the handlebars for me while they had the bike in store. They're currently at 780mm and my past two MTBs are in the 690-700mm range so I was wary of hitting closely spaced trees on single track but they failed to cut them despite assurances to do so. Good thing too because I got to see what they feel like at that width and it may suit me better for cornering although I did clip a tree on the second lap (no surprise). Might ride it like this a bit more and see how I go but will probably get them cut down to 740mm at least.

Thought the suspension was pretty crap on the first lap until I realised midway through the second that I had it locked out. It was still ever so slightly bouncy - not totally rigid as you'd think for being locked out - and after I put it back on was when I started to shine on the bike. Third lap put in a bit of effort and came very close (9 seconds) to matching my PB on this circuit (which I knew was somewhere less than 20 minutes), something I seem to have a great deal of trouble doing at Forsyths (I set my PB on my first ever recorded ride here way back in 2011 on the 26" Anthem and have never broken it), so happy with that. Cornering seems so much easier on this bike although it did seem a bit sluggish early on up hills (though that may have had something to do with the lock out of suspension).

Saturday Aug 17 #

7 AM

Running warm up/down 5:02 intensity: (1:59 @2) + (3:03 @3) 0.97 km (5:12 / km)
ahr:143 max:149 shoes: Salomon Speedcross 4 everglade

Weather was looking pretty awful when I set out this morning (never really considered riding there and it was pretty cold when I left the house) but it turned fine for the run.

Running race (Calleya parkrun) 18:51 intensity: (15 @1) + (5 @2) + (1:10 @3) + (4:19 @4) + (13:02 @5) 5.0 km (3:46 / km)
ahr:175 max:186 shoes: Salomon Speedcross 4 everglade

Another Saturday, another new parkrun albeit four weeks after the last one and most likely six weeks before the next one (I have MTB races for the next several weeks although if no-one enters M21 next week in the WA Champs then I *may* go for a run but I do remember how that turned out last time).

Been meaning to go to this one for a while so finally had an opportunity. Didn't mean to break any records given how long it's been since I did a hard run so just went out to see how I'd go. 1km splits suggest I kept up a pretty consistent pace for the whole thing so didn't go out too hard for a change and still felt pretty good by the end (GPS came out at 5.11km). Time also suggests that <19 is the new <20... Being a three lap course meant I was lapping people already by midway through the second lap.

Tried to put my name down to volunteer for next week but seems the day prior to City to Surf is a pretty popular volunteering day.

Running warm up/down 8:18 intensity: (15 @1) + (2:50 @2) + (5:13 @3) 1.5 km (5:33 / km)
ahr:144 max:154 shoes: Salomon Speedcross 4 everglade

Friday Aug 16 #

10 AM

Road bike hills 2:26:40 intensity: (1:14:03 @1) + (52:55 @2) + (19:42 @3) 61.56 km (25.2 kph) +883m
ahr:121 max:223 shoes: Trek Madone 5.9

I procrastinated far less than usual this morning after reading the BOM forecast that said potential storms later in the day (unlikely given BOM's history of forecasting storms but might be some rain) so figured I should get out earlier rather than later. Worked out well with only a couple of light spots of rain out there and a heavier shower soon after I got home.

Legs felt pretty awful during this, telling me that I probably need a bit more time before they fully recover but good to get out into the hills again. For the second time in a row (albeit a few months since the last time), I got stuck behind a truck descending Mills Rd E though it pulled into a bay halfway down so I didn't have to sit behind it all the way this time. Was tempted to take Chevin Rd to cut the ride a bit short but stuck it out to Canning and Canning Mills Rds.

Thursday Aug 15 #

2 PM

Core stability (core strength) 30:40 [2]
shoes: Fletch's Tevas

An actual core strength session! Plus more pushups than I managed to do the other day.
5 PM

Running warm up/down 15:21 intensity: (9:23 @1) + (5:58 @2) 2.68 km (5:44 / km)
ahr:118 max:137 shoes: Salomon Speedcross 4 everglade

Accidentally wore a cotton shirt, not the best choice of garment for sprints or any training really.

Orienteering (urban) 4:24 intensity: (17 @1) + (9 @2) + (1:34 @3) + (2:24 @4) 1.07 km (4:06 / km)
ahr:157 max:168 shoes: Salomon Speedcross 4 everglade

6x1k interval courses around Cliff Sadlier (VC) park, running the reverse course to Craig. Funny that AP classed the first two as orienteering and the last four as running but then I had some hesitations on the first two so it probably assumed I had no idea what I was doing, much like in a normal orienteering course.

Andries, Sten, Craig and I tended to finish each run at about the same time (Craig and I had the same course in reverse each time and the other two also ran the same but reverse of each other but slightly different lengths to ours).

Orienteering (urban) 4:20 intensity: (16 @1) + (8 @2) + (14 @3) + (3:31 @4) + (11 @5) 1.02 km (4:14 / km)
ahr:164 max:176 shoes: Salomon Speedcross 4 everglade

Orienteering (urban) 4:26 intensity: (11 @1) + (8 @2) + (11 @3) + (45 @4) + (3:11 @5) 1.12 km (3:57 / km)
ahr:172 max:182 shoes: Salomon Speedcross 4 everglade

Switched on the headlamp for this and subsequent runs.

Orienteering (urban) 4:12 intensity: (12 @1) + (8 @2) + (15 @3) + (1:30 @4) + (2:07 @5) 1.02 km (4:08 / km)
ahr:169 max:179 shoes: Salomon Speedcross 4 everglade

Orienteering (urban) 4:07 intensity: (9 @1) + (10 @2) + (19 @3) + (58 @4) + (2:31 @5) 0.98 km (4:12 / km)
ahr:170 max:181 shoes: Salomon Speedcross 4 everglade

Orienteering (urban) 4:36 intensity: (9 @1) + (8 @2) + (14 @3) + (29 @4) + (3:36 @5) 1.1 km (4:11 / km)
ahr:173 max:180 shoes: Salomon Speedcross 4 everglade

Started to get tired on the last one, so much so that even the 1m climbs (not shown on AP, which only records >10m) were an effort.

Running warm up/down 6:36 intensity: (23 @1) + (6:01 @2) + (12 @3) 1.02 km (6:29 / km)
ahr:134 max:144 shoes: Salomon Speedcross 4 everglade

Group warm down with Rachel collecting tapes.

Wednesday Aug 14 #

4 PM

Road bike 1:28:03 intensity: (1:19:05 @1) + (8:30 @2) + (28 @3) 42.29 km (28.8 kph) +65m
ahr:109 max:156 shoes: Giant TCR

Hard work motivating myself to ride in the cold of winter after eight weeks of mostly warm weather (though Monday was very spring like but I wasn't about to go riding then). Managed to finally get out after the BOM scared me off going earlier with forecasts of potential morning or early afternoon storms. They didn't eventuate and there was about a four hour gap between the 9am rain and the 1pm rain before a couple more showers came through but thankfully the last one was about a half hour before my ride.

Kept it easy, not that I can manage much more than that with slightly sore legs from yesterday's nothing run (always happens after a big layoff from running) and still a bit of tightness compounded from weeks and weeks of MTB comps back-to-back. Nevertheless, I'm going to attempt to throw in a couple of longer rides each week once I get back into proper training like the elites in Europe do (it's rare these days for me to do 100km+ training rides anymore though they used to be the norm back-in-the-day).

Encountered one dog on lead that the owners managed to fail to reel in before I got to them and it was right across the path snarling at me, forcing me to come to a complete stop while the owners tut-tutted it and slowly pulled it off the path so I could continue on.

Slight dilemma at the moment, I really, really wanted to enter the D100 race early next month after missing it over the past two years due to broken kneecap in 2017 and army stuff last year but of course we have a training weekend now on that weekend so army gets in the way again. However Tash already entered and now can't go so is attempting to transfer her entry to me (mine was going to be paid for externally anyway). So do the race or earn money? Seems I'm encountering this problem more and more lately. If the Eagles get a top two spot I could make up at least part of it by working at the stadium that weekend as well as doing the race.

[edit] Dilemma solved now that Tash has withdrawn from the D100 so I took her entry. Now just need to break the news to my Troop Sgt...

Tuesday Aug 13 #

12 PM

Running 24:45 intensity: (30 @1) + (7:27 @2) + (12:31 @3) + (3:35 @4) + (42 @5) 5.07 km (4:53 / km) +2m 4:52 / km
ahr:148 max:181 shoes: Salomon Speedcross 4 everglade

Haven't been for a run since my PB breaking effort in Denmark over three weeks ago so though I should get out again before something important like the sprint champs at the end of next month or even this weekend's long SOL event in case I was interested in actually completing it.

Can't say I felt particularly good on this effort but then that's to be expected when I've done nothing but MTBing for the past three weeks. This effort was pretty solidly near the bottom of my 5km river loop times. A couple more runs over the next few days should see a bit of an improvement, I hope. If not then I'll give up running forever.
4 PM

Core stability (weights) 11:20 [2]

Been a very long time since I had a crack at the weights and it showed. Just did a short session and remembered at the end I was going to do some pushups as well - struggled through 20 of them (the minimum I need for the BFA, my how my pushup abilities have fallen in the five months since I last did any).

Monday Aug 12 #

Note
(rest day)

So I may have bought a new bike today.

Didn't want to do anything too strenuous after four days of hard MTBing though the legs seem to be improving the more days I ride (or maybe they're just giving up on me). I'm sure they were terribly sore prior to day 2, somewhat sore prior to day 3 and not really that bad yesterday morning.

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