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Training Log Archive: tRicky

In the 7 days ending Apr 26:

activity # timemileskm+m
  Mountain bike2 6:12:32 60.12(9.7/h) 96.76(15.6/h) 1632
  Running3 1:28:15 12.22(7:13) 19.66(4:29) 48
  Orienteering (bush)2 1:23:31 5.31(15:44) 8.54(9:47) 1748 /14c57%
  Road bike2 1:23:02 25.79(18.6/h) 41.5(30.0/h) 51
  Orienteering (urban)2 50:17 4.32(11:38) 6.95(7:14) 3612 /19c63%
  Total10 11:17:37 107.75(6:17) 173.41(3:54) 194220 /33c60%
  [1-5]10 11:14:27

» now

Friday Apr 26 #

11 AM

Orienteering (urban) race (Narrogin SHS) 19:21 intensity: (5 @1) + (8 @2) + (1:47 @3) + (14:20 @4) + (3:01 @5) *** 3.67 km (5:16 / km)
ahr:168 max:178 spiked:12/19c shoes: Salomon Speedtrak black/yellow

Australian Sprint Champs, M40A (first time acting my age in a sprint)

Course was a bit longer than I like for sprints, and I would have loved 1:3000, but I did enjoy it immensely. Great to have a sprint at Narrogin with no other runners around.

Jokes aside though, I had a pretty horrific run and I think my brain switched off very early, probably right at the point that Simmo told me the controls probably weren't awake (I was first runner on the course, was originally billed as last M40 but got put ahead of everyone after volunteering on starts) which I soon found out was indeed the case when the first control needed to be woken up, along with about 50% of the controls on my course. Didn't affect results in terms of time but didn't help my mindframe.

Seem to have nailed the first control, buggered up the second by reading too much OOB on the map and thusly avoided the cut through I could have taken - the short section that wasn't taped off should have triggered my brain into action. Turned in early twice on the way to #3 and at that stage I knew for certain I wasn't in the zone.

Poor route to #5 down and up the hill when I failed to see the gates mapped on the car park option and figured I'd have to go around (although would have avoided any climb). Total brain fade to #6 by going into the bush after I thought I passed my left hand track turn off, then the extremely short leg 8-9 I ran out of the depression that #8 was in and straight back into it rather than the one south of it. Stupid.

Compounded my errors by going to #13 before #12, hesitated briefly on the way to #16 then ran a short way into OOB just next to #17 before realising and backing out (it was taped on the far side but not the near side and looked exactly like the rough open right next to it).

After I finished my run I predicted a winning time of 17mins in my category and I was almost spot on with that. I also predicted that I would not make the podium but I just snuck on, 8sec ahead of Matt Cohen in an otherwise tiny field.

All in all a shithouse run and doesn't instill me with any desire to go to Oceania later in the year when I could stay in WA and do a 50km MTB race instead as part of the XCM series (of which I should be able to make 4 of 5 races), which I shouldn't muck up.

We did stop off at the chicken place in Bridgetown on the way to Northcliffe for dinner and I chatted with a woman customer there about orienteering. They were having a birthday celebration and had too much cake so gave us some, fortuitous since it was my birthday two days later!

Wednesday Apr 24 #

8 AM

Running intervals 52:29 intensity: (38 @1) + (4:31 @2) + (9:07 @3) + (34:13 @4) + (4:00 @5) 11.81 km (4:27 / km) +13m 4:25 / km
ahr:164 max:183 shoes: Salomon Speedtrak black/yellow

Dropped the car off at S Technic this morning since it's two years overdue for a service then decided to run home from there. Figured I'd do a mix of ultra long (GoogleCraps said it was 11.5km but I took shortcuts and added in extra bits so it came out a bit over in the end) and sprint training with 5 x 500/500 intervals along the way. Didn't go flat out on the intervals, just upped the pace a bit because I do have a race in a couple of days and a longer race the day after that so didn't want to wear myself out. The last 500 hard rep was almost entirely on a track then grass so slower than the others, which were predominately paths.

Left Achilles was a bit sore but doesn't seem to be getting any worse so I'll call that a win.
4 PM

Road bike (commute) 25:07 [1] 10.43 km (24.9 kph)
shoes: Giant TCR

Back to S Technic to pick up the mobile, this time using a far easier mode of transport (although in my running shoes for authenticity). Discovered the futility in ringing my bell when in two of the three instances where I used it, I ended up in the dirt anyway. Don't know what the second guy was doing but he was on the wrong side of the path and I gave him plenty of (probably too much) warning, he stayed on that side but then decided to move across to the left just as I got near him. The other two instances involved kids so had no chance there.

Managed to tick the Subaru over to exactly 125,000 when I dropped it off this morning so its next service is at 135,000 or six months, whichever comes later (so I believe).

Tuesday Apr 23 #

11 AM

Mountain bike 3:08:35 intensity: (3:10 @0) + (1:26:45 @1) + (54:46 @2) + (36:50 @3) + (6:42 @4) + (22 @5) 47.39 km (15.1 kph) +956m
ahr:123 max:175

I was bitterly disappointed with yesterday's ride so decided to go out for another one today. Thought I'd go old school and ride the old circuit (or at least parts of it) from PBGS out the old way to WNM then through to the top of Gungin. Given the way I rode WNM today I really thought I'd set a new PB but sadly it was a miserable 12s off that but still a good effort. Well I thought so anyway.

I read recently in Saz's log (back in Feb but it's one of her latest posts) that there was a new trail down from Gungin so I made it my mission to go and find it. After topping Gungin (the first time) it wasn't immediately apparent but I thought perhaps it was a newish looking trail that came off the back from the old trail behind the funny chimney thing so with that in mind I decided it would go back out to Lockwood and that I should therefore ride it on the way home.

From there down the trails to Black Stump then out to Piesse Brook. Tried and failed to take the downhill single track to the bottom, only ending up back on the rubbish 4WD trail that I was trying to avoid. Down to the end of the trail at the bottom and back up the powerlines because who doesn't need a good hill climb, then proceeded to almost kill myself coming off the powerline trail onto Elson Rd when I made the mistake of looking at the huge rut I was trying to skirt but that just led to aiming my wheel right for it so had to do a massive attempt at jumping the front wheel over it and praying, which actually worked and I didn't fall off.

Thought I had a good run of Flaccid Ashback but sadly today's time didn't even break 7mins, which seems to be the norm when I've ridden for almost two hours before attempting it. My best times are when I go there right at the start of my ride.

Back up Gungin then down the new track which just kept going on and on and on and I had no idea where it was taking me after crossing the powerlines and I was more than surprised to end up at the shuttle bay at the bottom of Alchemy, which was on the complete opposite side of Mt Gungin from where I wanted to be, darnit.

So from there hopped on the Munda Biddi then rode that back to the other side of Gungin, by which point I was too tired to continue my planned ride so hopped on Patterson and headed for home via the Repatriation loop, which nearly did end me.

Was quite appalled to see the PBGS was once again shut when I tried to go and buy my lunch there - at 2:30pm on a Tuesday!!!!! I don't actually recall the last time it was open when I tried to buy something there. The nice shiny "Under New Management" sign out the front obviously refers to new owners, who've done nothing about actually being open at a decent hour. Pretty sure I've said this before but the PBGS obviously stands for Pickering Brook - Generally Shut.

Attempted to go to Kaarakin on the way home to ask about permission for Tash's event on May 25 (they looked like they were open when I went past there at 8:45 yesterday morning) but sadly they too were shut. Should have stopped in yesterday but I was under perceived time pressure so didn't go.

Monday Apr 22 #

12 PM

Running warm up/down 2:13 intensity: (20 @1) + (23 @2) + (1:30 @3) 0.34 km (6:28 / km) +23m 4:52 / km
ahr:138 max:156 shoes: Salomon Fellraiser black/blue

A completely innocuous and insubstantial warmup.

Orienteering (bush) race (Umuna) 26:53 intensity: (2:23 @1) + (2:11 @2) + (8:40 @3) + (13:12 @4) + (27 @5) *** 4.09 km (6:35 / km) +64m 6:06 / km
ahr:156 max:182 spiked:8/14c shoes: Salomon Fellraiser black/blue

EOD Hard ('coz official entries are for serious orienteers)

Had a few issues at the start whereby they'd run out of course 9 maps so I went to run with a course 8, only to take off and realise I somehow had an EOD Easy course. Came back to restart and they'd found the EOD H maps so I recommenced with one of those after fumbling around the Garmin to restart it.

Given it's been around ten months since my last run in the bush, I went about as well as I could expect. End result against all the other EOD H noobs doesn't paint a picture of how bad my run was, in fact AP says I only lost ~53 seconds at CP 3 given no-one else had a spectacular time on it but in actual fact it was around three minutes (6:02 for a <500m leg in hugely runnable terrain is not ideal). Had fenry and Wayne both run past as I was standing around wondering where I was.

#5 was next to a 3m boulder so I ran to and around the biggest boulder in the middle of the circle only to not find it, double back and find it next to the slightly smaller boulder that I almost fell over to get to the one I went to (missed the CP by about 2m) - apparently the bigger boulder was actually part of a boulder field??? Overshot #6 and hit the track behind it as I misread the map as having the control over a hill but in fact it was not.

Ballsed up 8, slight overshoot on 9 then there was NO WAY the control I was heading for at 11 was mine but I went and checked and sure enough it was. Checked the foot of the gully instead of the head at 12, then slammed around the last two (although Blake and Aldo had their skates on and rolled me on the last and the finish, if I'd had a good run I would have gone faster but didn't think it was worth it).

Good fun though, I love this map. Shame I had to hang around for two and a half hours to start because the bulletin didn't say anything about start times for EODs, just that I had to register before 11:30am although I couldn't actually start until after 12:15 (I got there at 9:30). I was meant to be helping at the finish but they had nothing for me to do (just like on Friday - I think the volunteer coordinator got a bit enthusiastic about the numbers required) so I just spent the time distracting all the vollies with real jobs instead.

This is also the only bush run I get to do before the ultra long next month so I should be in top form for it.
2 PM

Orienteering (bush) 56:38 [1] 4.45 km (12:43 / km) +110m 11:19 / km
shoes: Salomon Fellraiser black/blue

Control collecting, where I didn't bother taking anything with me to assist in carrying ten controls but managed okay. Navigated about the same as I did during the event.
4 PM

Mountain bike 3:03:57 intensity: (1:55:10 @1) + (47:26 @2) + (21:21 @3) 49.37 km (16.1 kph) +676m
ahr:111 max:156 shoes: Giant XTC Advanced SL 29er

I really wanted to get a longish ride in today but after CP collecting it didn't leave much time. My original plan was a boring as sh-- ride along the powerline track from Brookton Hwy but Richard and Debbie had said at the event they were going down to Dwellingup to ride the Munda Biddi so I decided to go to where it crosses Brookton Hwy and ride it south for a goodly distance then return.

Figured I had about two hours of daylight so thought I'd go out for an hour or 20km (whichever came second) and return. As it turned out, by the time I got to 20km (I had to add a bit extra because I knew I was going to take a shortcut to the car when I got back), I was so close to Albany Hwy that I decided to just get there and then return. Unfortunately I didn't realise that the track turns at that point and parallels the highway for 3km before it eventually crosses it so I looped back around the highway to save time then made my way back.

It got darker and darker as I was riding back until eventually I was rolling along using my GPS trace on breadcrumb because I could no longer see the trail markings or in fact the trail - I didn't have my lights and left the phone with its (probably) useful torch function in the car. Had a few wrong turns and the last 7km was so slow it was really a waste of time (I had to walk a couple of overly narrow sections in the event I ran into a tree) but thankfully it wasn't hilly so rolling along on the flats wasn't too bad. Found the car and thanked my lucky stars not to stack it in the last bit although I came close in a couple of ruts.

Sunday Apr 21 #

9 AM

Road bike 57:55 intensity: (1:49 @1) + (22:16 @2) + (31:47 @3) + (1:29 @4) + (34 @5) 31.07 km (32.2 kph) +51m
ahr:150 max:224 shoes: Trek Madone 5.9

Planned on a MTB ride today but legs were too sore after two days of running so went for a road bike around my Armadale loop instead, because there's nothing I'd rather be doing on Easter than going out riding... Hold on, Easter, Easter eggs, free Easter eggs... normally I'm out at orienteering on Easter getting a free Easter egg!!! Oh wells. Despite getting a headwind all the way up Forrest Rd, this is my fastest time around this loop.

I did eventually (yesterday afternoon) get invited to my family's Easter lunch today after days of them deliberating what to do but not actually including me in the discussion - my younger sister just assumed I wasn't going to be here without actually bothering to ask me. Fair enough I've not been in WA for Easter since 2012 but still... not hard to drop me an email, text message, What'sApp or - heaven forbid - just jump on the phone. Anyway Tash and I made other plans so we're not going.

Saturday Apr 20 #

7 AM

Running warm up/down 7:53 intensity: (4 @1) + (10 @2) + (2 @3) + (2:19 @4) + (5:18 @5) 1.45 km (5:26 / km)
ahr:175 max:188 shoes: Salomon Speedtrak black/yellow

Don't think HR is correct on this warm up. Almost got taken out by a kid on a bike when I went further and further off the path to avoid him but his front wheel kept following me despite his mum almost screaming at him to watch out. Left Achilles was sore during the warm up but fine during the run, weird. Probably all that adrenaline kicking in.

Running (Cottesloe parkrun) 20:00 intensity: (11 @1) + (1 @2) + (12 @3) + (5:40 @4) + (13:56 @5) 5.0 km (4:00 / km) +11m 3:57 / km
ahr:177 max:186 shoes: Salomon Speedtrak black/yellow

Had a choice of Cottesloe or Perry Lakes given their proximities to Scotch College (I had to be around to turn on controls from around 8:30). Picked Cottesloe because it was their 4th birthday and yet there weren't that many more people than the previous week (188 this week, 163 last week, although 8 of the top 15 were first timers and 3 unknowns).

Far too many people crowding the start and although the starter said there'd been complaints from the public about runners all over the path and to keep left, that didn't stop the mess today and we got yelled at by at least one woman telling people to try going around her. It was also a big hassle getting around people early on because of the narrow path.

With sore legs from yesterday I set the VP for 3:55s, since I knew there was 800m of beach running on the course I figured that'd give me a reasonable buffer to come in at just under 20mins. As it turned out, by the time I hit the beach I was 18s ahead of schedule but I lost that and more on the beach section, then gained the whole lot back on the run home to be dead level with the VP at the finish (which theoretically should have given me a time of 19:35). Unfortunately the distance came out at 5.12km so that put me 4s over my worst case target but by some quirk of fate, my time is recorded in the results (in the correct token position of 13th mind you) as 19:30 and there's no-one on my time of 20:03 so someone's buggered up somewhere. So once again there's very little chance I'm going to beat my first run time on this course, bugger it.

1st place of all people aged 35+, by over two minutes. So there's that at least.

Running warm up/down 5:40 intensity: (9 @1) + (2:06 @2) + (3:25 @3) 1.06 km (5:22 / km) +2m 5:19 / km
ahr:143 max:151 shoes: Salomon Speedtrak black/yellow

8 AM

Orienteering (urban) 30:56 intensity: (16:57 @1) + (13:48 @2) + (11 @3) 3.28 km (9:26 / km) +36m 8:56 / km
ahr:121 max:143 shoes: Salomon Speedtrak black/yellow

At Scotch college running/walking/stumbling around turning on controls. I uh, won't say anything about the last control ;-)

It's bizarre that I wasn't allowed to run in today's event after drawing the map because Noel was out there getting an official time and he did all the map updates only recently whereas I haven't seen the area in over six months. I binned entering any of the 3 day races as a result, which sucks given the only Aus Easter carnival I've missed since the last 3 days in WA in 2011 was the awful one with the grass seeds in Qld the following year.

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