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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: tRicky

In the 7 days ending Sep 28, 2014:

activity # timemileskm+m
  Road bike11 10:16:34 185.86(18.1/h) 299.12(29.1/h) 185
  Orienteering (bush)2 2:51:23 14.43(11:52) 23.23(7:23) 65734 /48c70%
  Total13 13:07:57 200.3(3:56) 322.35(2:27) 84234 /48c70%

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Sunday Sep 28, 2014 #

10 AM

Orienteering (bush) race (Aus Middle Distance) 48:03 [4] **** 6.2 km (7:45 / km) +290m 6:17 / km
spiked:21/28c shoes: Salomon XT Wings asphalt/yello

Lover's Ridge, Aus Middle Distance Champs

Well I don't care what anyone else says - all those comments I heard about how awful the mapping was, too many controls, too many watercourses, the mapper's head was too big - I had an awesome time out there today!

That first section through the fast, runnable watercourses reminded me of some of the terrain in Vic - fast and open underfoot. Plus I am better at navigating via watercourses so this suited me perfectly. Spiked most of the first eight controls although small overshoot on 5 since I somehow didn't see the CP in the tiny gully the first time I went past then went to the wrong #7 when I thought I should have been further around the hill so even though I saw someone leaving mine, I went to the next w/c south. This was dumb because I could clearly see this was a water drop control and mine wasn't.

Made a meal of #9 when I attempted to navigate in early off the yellow and well and truly overshot. Saw Craig go past when I was fumbling around for it, hit the next three cleanly then way off line on the really short leg to #13 but everyone else I spoke to did a similar thing there, ending up at the rocks south of it. I got caught up with one of the NSW runners around here and we pretty much stuck together from 9 to the finish. He was running slightly faster than me but I was navigating better, if that's even possible, so led him into a fair few controls.

Did the loop around 16-20 fairly cleanly but the legs were starting to suffer (don't like their chances of a nice, fast run tomorrow). Small hiccups on 24 and 28 then got run down in the finish but I didn't have the legs to go with the guy although I did download ahead of him so a win to me. The uphill from 26-28 finished me off.

<30 seconds off Fletch and ~1min off Blair... so close :-(

Saturday Sep 27, 2014 #

11 AM

Orienteering (bush) race (WA Long Champs) 2:03:20 [3] *** 17.03 km (7:15 / km) +367m 6:32 / km
spiked:13/20c shoes: Salomon XA Pro 3D yellow/green

Spice Brook, 13.4km 480m

Well I had Grand Plans for this event because spur/gully is my thing but there was confusion at the start for me, namely that the woman starting one minute in front of me still hadn't left the control description tent by the time I'd picked up my map to run off so it was a bit off putting trying to figure out if barging ahead of her was rude (incidentally, my time has me as one minute longer than the GPS so I imagine the start was out; either that or in my confusion I'd lost a minute somewhere), plus I didn't hear the start beeps at all.

I rather confidently took the track to the NE of the start to its conclusion (I had not meant to do this but when I accidentally ended up on it I thought, what the hell), then headed what I thought was directly east from there and found #2 instead. Over to #1 then on the return I missed #2 anyway. Good start.

Ameko and I seemed to have the same course because we both had my #2 and #3 (splits confirm this) and I was concerned because he was moving faster than me.

Anyway the long leg to #5 was rubbish for me since I lost track of where i was early on but needn't have worried because I was on line. Changed my course when I got up the track nearer the control since I was originally going to come from the upper part of the watercourse but dived in early then had to contend with the stripe green, which was not pleasant.

Had a good run to 6, 7, 8 and 9 (which was my second highest placed split (excluding the finish) at 9th - I took the high option - even though some guy came bareling through past me on the straight line. Too high on #10 but realised early enough then made a meal of #11. Couldn't read the clearings, which were actually waist high green crap, and that cost heaps of time.

12-13-14 all good (#13 my fastest split at 8th, which I ran with complete confidence to the SFG even though the CP was hidden behind a tree) then the map unfold showed me a huge leg to #15, on which I again went high. Lost focus on #16 and drifted right off line. No idea what I did but ended up on the track 250m to the west. Missed it again on the way back.

Clean through to the finish although made a similar mistake as Craig on the rocks at #18 (weirdly ended up with an identical split to him on that one too), then couldn't be bothered going over the spur through the green to #19 so went around.

Don't know what went wrong; lacking concentration and tired legs probably. Didn't have much running speed at all. Incidentally, I wasn't overly surprised to find a kangaroo in my towel when I got back.

Friday Sep 26, 2014 #


It is really disturbing the way government departments operate. I get email approval to run an event way back in July and that we don't need Water Corp involvement. Then when I follow up two months later for the promised written approval, I get palmed off to another lackey in the office who has no knowledge of the former approval, despite the fact I sent it to him, and he contacts Water and follows that up with a FU and the event you have planned letter.

I suppose it was my own fault for believing anything said from a government department without legal backing. Stupids f**ks.
6 AM

Road bike (commute) 1:24:45 [3] 43.86 km (31.1 kph) +185m
shoes: Giant TCR

Well my plan to go to bed late last night and actually sleep until my alarm backfired when I woke up at 5:15. So since I was up early - again - and I have no important races this weekend, I took a longer way into work.

Cruised in via Southern River Rd, Tonkin, Armadale Rd and the freeway. Kept up a good pace for all of it - got to make the most of my injury free periods - and picked up a tail midway between Mt Henry and Canning Bridges and he stuck with me all the way to my Malcolm St turnoff without going in front, not that it bothered me all that much.

Despite leaving at three different times and taking different routes to get there, I passed the same girl on Mt Henry bridge on three days this week. Didn't get the same kid at the same bus stop just past Thomas St in Subi as I've had twice this week although I'm sure I passed the same bus as the previous two times. Being from a private school they probably closed a day early so he didn't need the bus.
5 PM

Road bike (commute) 1:05:00 intensity: (20:00 @2) + (45:00 @3) 34.72 km (32.0 kph)
shoes: Giant TCR

I was going to take it easy on the way home but a hefty tailwind and my enthusiasm conspired against me. The breeze was blowing practically straight down the freeway path and I pretty much did no work at all to comfortably sit on the same speed as I was doing yesterday, which at that time took an effort. Anyway it was fun hooning along there so I took it all the way to Roe Hwy, knowing I'd get the cross breeze back along there but that didn't matter. Home in good time.

Dammit, 880m short of hitting 300km on the roadie this week. It's been a while - first week of Feb since I last cracked 300km in a week - but I'm not going back out just for a spin around the block and there'll be no cycling now until Monday.

Thursday Sep 25, 2014 #

7 AM

Road bike hills 1:01:00 [2] 27.44 km (27.0 kph)
shoes: Giant TCR

Up earlier than planned at TT's place so I went out for some hills, a mini Hurty Hills session. The quads were pretty tired - don't know if it's residual illness or last weekend causing that - so I didn't ever push the pace and don't know how much I benefited from this session but the calf didn't protest despite being sore when I got up so it's not riding that's causing issues.

Today's hills were Hale Rd east, Cobb St, Ewen east and west (went to the third roundabout today rather than the usual second one), Williamstown Rd, Hale west and Durston and the golf course to finish. Ran out of time to get over to Reabold, probably because I got stopped at practically every roundabout during the ride and there are a lot of them. I even got stuck behind a car going down Ewen St when it decided to overtake me then slow right down going around a 20 degree bend although I did squeeze past it. Much better with traffic flow if I start an hour earlier.
12 PM

Road bike (commute) 14:38 [1] 5.7 km (23.4 kph)
shoes: Giant TCR

Lunchtime ride to collect a map sample on waterproof paper. I hope someone appreciates all this effort and doesn't just complain about how the map doesn't fold very well or whatever :-)

I seem to have passed 30,000km on the TCR. Mayeb it's time for an upgrade.
5 PM

Road bike (commute) 55:00 [4] 29.23 km (31.9 kph)
shoes: Giant TCR

Amazing what a difference a day makes. After not feeling so great on the bike this morning and with a sore calf when I got up, it had all changed by this afternoon. So I put in an effort on the way home. (I did also eat a fair number of Scrubway cookies throughout the afternoon, which may have had something to do with it)

Got stuck behind two guys on the freeway path, the front one of whom would take off in the high 30s, reach the next cyclist in front and then fail to overtake. I got sick of that eventually and went past. RTR (the rear guy) eventually decided to come and join me, then sat behind for a while before blasting past my 37kph pace to hit around 40 and try and drop me. He almost succeeded except he too decided to get to the next guy in front and then sit behind. Thankfully he turned off at Canning Bridge by which time we were stuck behind a truckload of other cyclists.

By the time I got to Forest Lakes I figured I might just crack the 55min mark today although that's a 3km ride and I had five minutes to do it. Of course my continuation of poor traffic at roundabouts from this morning continued and I got stopped at Warton, then Harpenden the car turning right in front of me decided to stop in the middle of the roundabout for no reason - thankfully being a bike I could slam past him - then the final roundabout near my house I had some motorist about 100m in front reverse ever so slowly out of its driveway, then dawdle its way to the roundabout, by which time I'd caught it so I did what any motorist would have done in that situation, went around it on the outside then through the roundabout on the wrong side of the road. At my turnoff another 100m on it still hadn't caught me so I snuck around the corner and just managed to bang it in right on 55 minutes. Feeling good now.

I reckon whenever I take an injury off my log on AP it just creates a new injury but when I take a few days to put one on, that results in it going away. Maybe I need another good fisting tonight to really fix this leg.

Wednesday Sep 24, 2014 #

7 AM

Road bike (commute) 1:07:00 [3] 34.66 km (31.0 kph)
shoes: Giant TCR

I was really happy to wake up at 4:15 and not be able to get back to sleep so I got up at 4:50 and ate breakfast, then went and managed to doze on the couch for a bit before leaving slightly earlier than usual rather than going for the three hour ride I was thinking of on the sore calf muscle.

Still went the slightly longer way, all the way out along Roe to the freeway. Managed to hook onto a train after Canning Bridge, with one of the guys on a fixie doing a pretty good job at leading the pack for a while. I didn't bother leading.
5 PM

Road bike 21:09 [3] 10.35 km (29.4 kph)
shoes: Giant TCR

I thought about doing a lap of Herdsman Lake on the way to Tash's, then I thought about my sore calf but then did it anyway. The calf seems to have no issues on the flats.

Got it nicely warmed up then gave it over to the foam roller at TT's then later got a pummeling from Tash's fist. Don't like its chances for this weekend.

Tuesday Sep 23, 2014 #


As of about a week ago, I had zero airfares booked in my immediate future; suddenly now I have five. How did this happen?
7 AM

Road bike (commute) 58:35 [3] 29.23 km (29.9 kph)
shoes: Giant TCR

Right calf was still pretty sore this morning so I SCRed it all the way in and made pretty good time. I most certainly DID NOT sit behind another cyclist from just past Canning Bridge all the way to the Narrows.
6 PM

Road bike (commute) 1:02:00 [2] 27.39 km (26.5 kph)
shoes: Giant TCR

Well the path behind the arena was still closed in addition to the railway overpass being closed again (forcing me onto Wellington St to mingle with the traffic). Damned construction works.

You know I should be free to think happy thoughts on the ride home but all I could think today and yesterday was 'Where's the fucking traffic management plan that I was promised a month ago?', 'Why don't high school principals return emails and phone calls' and 'God these MTBO events are never going to happen'. I'm usually a pretty calm person but this whole issue is seriously shitting me.

Plus I just had the joy of having a shower, scratching at a spot on my back that had been itchy all day and pulling out a tick with a 4mm head, similar to one I crushed in Tash's car on the way home from O on Sunday. I've never copped one that big before.

Monday Sep 22, 2014 #

7 AM

Road bike (commute) 59:27 [2] 27.31 km (27.6 kph)
shoes: Giant TCR

Running late (what else is new) so I rode in via the railway line. Right calf is tight from the weekend; hopefully won't get worse and that it's just a bit sore. Managed to avoid getting any helpful trains at crossings, except for the one where I'm supposed to turn left but don't so all the cars were backed through the crossing point.

Stupid path behind the arena is closed again for whatever reason but they never give you warning so rode over there to have to come back again. Tash mustn't like me either because she wants to stay at my place tonight so I can't do tomorrow's group ride, meaning she will break up with me as per her previous criterion. I'll have to do a w/t session instead.
5 PM

Road bike (commute) 1:08:00 [1] 29.23 km (25.8 kph)
shoes: Giant TCR

Pinged the right calf at work so SCRed it all the way home and abandoned any idea of a windtrainer session tonight. Maybe if feeling good by Wednesday I'll lay down a session but otherwise take it easy before the weekend. Think I might have to give up running because I keep getting injured or at least minor niggles that are annoying. Barely avoided twisting the left ankle on Sunday again.

Not a pleasant ride home with the Antarctic wind trying to blow me back to work.

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