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Training Log Archive: Dangerman

In the 7 days ending Jun 21, 2010:

activity # timemileskm+m
  MTBO3 2:39:40 21.81(8.2/h) 35.1(13.2/h) 523
  Orienteering4 1:52:59 8.25(13:42) 13.27(8:31) 251
  Roadie4 1:08:51 15.86(13.8/h) 25.53(22.2/h)
  Running2 42:31 4.83(8:48) 7.77(5:28)
  Total12 6:24:01 50.75(7:34) 81.67(4:42) 774
  [1-5]12 6:22:57
averages - weight:71.1kg

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Monday Jun 21, 2010 #

8 AM

Roadie (Commute) 18:33 intensity: (10 @0) + (2:31 @1) + (4:49 @2) + (4:37 @3) + (2:39 @4) + (3:47 @5) 6.92 km (22.4 kph)
ahr:142 weight:71.3kg shoes: Giant TCR C1

Weird HR figures again and this time wearing a cotton t-shirt. I think it might be time for a call to Garmin about the lack of reliable figures from this silly strap.
C • A thought..... 3
5 PM

Roadie (Commute) 16:18 intensity: (3:12 @1) + (3:20 @2) + (4:43 @3) + (4:35 @4) + (28 @5) 6.61 km (24.3 kph)
ahr:137 max:178 shoes: Giant TCR C1

Running (Recov ery Jog) 13:01 intensity: (4 @0) + (9 @1) + (13 @2) + (4:41 @3) + (7:54 @4) 2.24 km (5:49 / km)
ahr:152 max:162 shoes: Salomon XA Pro 3D

A short jog straight after the bike home.
2 purposes to this session.
1. some easy recovery for my legs
2. my first mini brick session to get used to the feeling of running straight after the bike.

Initially, everything was sore but about 1km in to it, I started to feel marginally better.

Sunday Jun 20, 2010 #

Event: Killamunda Challenge 2010
 

Note

For the next one, I need to figure a way to jump start my brain so that I can do all the prep tasks before race start.
This morning, I couldn't figure out what to do first. Then when I realised what I should do (after a few hints) I couldn't do it. I swear, I felt like an intellectually handicapped person. I couldn't even find the MTBO control locations on the O map AND I marked my course out of the TA incorrectly, marking them from the Dell rather than where the big triangle and TA1 was written.
I would usually say that was a result of my stupidity, but these errors are too big, occurred too often and too close to each other to simply be a Danger thing.
Maybe if I wake up even earlier so that I've got 3 hours of awake time before I get the maps?
7 AM

Orienteering (Killamunda 2010 O1) 11:45 intensity: (36 @3) + (8:06 @4) + (3:03 @5) 1.61 km (7:18 / km) +44m 6:25 / km
ahr:161 max:179 shoes: Salomon XA Pro 3D

Mornings don't suit me or my brain. After reading the instructions, I forgot everything in them and in the rush of the start, I proceeded to every team that was in Australia's Group and no others. No wonder I beat tRicky out of the TA!
8 AM

MTBO race (Killamunda 2010 MTB 1) 1:36:17 intensity: (1:39 @1) + (7:37 @2) + (14:03 @3) + (48:59 @4) + (23:59 @5) 21.1 km (13.1 kph) +309m
ahr:162 max:186 shoes: Rocky Mountain Instinct

Major error on the way to 2. This really got me down as I went miles out of the way, almost past 3!
Being so far up the field (due to my error on leg 1) I got caught up in the moment and put the nav brain on pause. Big mistake cost me almost exactly 30 minutes and basically all my motivation to do well plus some much needed energy.
9 AM

Orienteering (Killamunda 2010 O2) 50:08 intensity: (1 @1) + (7:47 @2) + (19:09 @3) + (19:18 @4) + (3:53 @5) 6.55 km (7:39 / km) +116m 7:02 / km
ahr:148 max:180 shoes: Salomon XA Pro 3D

I thought maybe Somalia wasn't on the equator so I headed towards Brasil to do a Clockwise circle. Wrong! To add injury to insult, on the way to Indonesia, I forgot where I was going and ended up at Somalia, necessitating a double back to Indonesia before going into the TA.
RUnning legs absolutely shot here. There weren't that great on the first O leg, but here they just blew up completely.
10 AM

MTBO (Killamunda 2010 MTB 2a) 40:56 intensity: (15 @0) + (4:02 @2) + (12:31 @3) + (20:42 @4) + (3:26 @5) 9.06 km (13.3 kph) +133m
ahr:156 max:188 shoes: Rocky Mountain Instinct

No errors on this leg finally. Once again though, I had forgot the instructions I read earlier and thought I might be short coursed, so I pushed a bit harder.
I went too low on the way to 8 too. I saw a person waving at me and I had no idea why.

Rather gingerly I rode up there and saw Ian. I then honestly asked, "Why am I here?" having conveniently forgotten about the Crumpler challenge.
11 AM

Orienteering (Killamunda 2010) 2:09 intensity: (6 @2) + (23 @3) + (1:14 @4) + (26 @5) 0.4 km (5:22 / km)
ahr:146 max:184 shoes: Salomon XA Pro 3D

Had most of the letters before they made sense. I think I guessed it with 3 to go. Why is my brain so devoid of language skills?
12 PM

MTBO (Killamunda 2010) 22:27 intensity: (35 @0) + (1:21 @2) + (4:59 @3) + (7:29 @4) + (8:03 @5) 4.94 km (13.2 kph) +81m
ahr:161 max:192 shoes: Rocky Mountain Instinct

Weee! The DH to 10 was awesome and scary and too quick when I almost lost it. I think I started enjoying myself on the climb out of the Weir to the TA.
1 PM

Orienteering (Killamunda 2010 O3) 48:57 intensity: (5 @1) + (3:52 @2) + (10:12 @3) + (25:50 @4) + (8:58 @5) 4.71 km (10:24 / km) +91m 9:29 / km
ahr:157 shoes: Salomon XA Pro 3D

After an intial overshoot to 1, I hit most controls pretty well. This was also the leg where I didn't run at all as the legs were shattered. Funny how when I slow down, my nav comes good! Well, funny maybe isn't the right word. Obvious is probably more appropriate - I must write that down for next time - to slow down and do the nav drill which I forgot to do all day until this leg.

Thursday Jun 17, 2010 #

7 AM

Roadie (Commute) 17:00 [3] 6.0 km (21.2 kph)
weight:71.4kg shoes: Giant TCR C1

Spin spin spin.

I've caught the train the last few days but there really isn't any reason for me to get to work that way. The bike is quicker, easier, less hassle and it lets me wake up before I get to work.
6 PM

Roadie (Commute) 17:00 [2] 6.0 km (21.2 kph)
shoes: Giant TCR C1

Legs a bit sore on the way home - probably the running.

Wednesday Jun 16, 2010 #

6 PM

Running (Intervals) 29:30 intensity: (17:30 @3) + (4:00 @4) + (8:00 @5) 5.53 km (5:20 / km)
shoes: Salomon XA Pro 3D

HR data useless today. I did try to pull my shirt away from the sensor and that seemed to settle it down. However, that isn't a feasible solution :-/

3 x lap round the small lake out the back of my place.
Turned out to be 800m.
3:33 (4:26min/km)
3:35 (4:28min/km)
3:29 (4:21min/km)

Looks like I ran them a bit quick considering my TT pace is 4:40min/km. I have to admit though, that the pace felt hard but good. Lap 2 I got a stitch and walked the recovery so that would explain the lap 3 improvement.

I did this session just to remind my legs that they know how to run since I've (intentionally) missed my running sessions in the last 2 weeks.

Tuesday Jun 15, 2010 #

7 PM

Note
weight:70.6kg

Argh! So busy at work. Poo!
Need some time at home to prep for the Killa.
So many "what if's" I want to eliminate before Sunday and so few nights to find them.
What if my map board doesn't fit?
What if I can't install the new front brake?
What if I can't find my SI thingy after my move?
What if my compass, contact, map protectors are hidden in amongst my "boxes to unpack" pile?
Doh!
C • Compass 8

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