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Training Log Archive: tRicky

In the 7 days ending May 13:

activity # timemileskm+m
  Rogaining1 11:52:33 48.81(14:36) 78.55(9:04) 154759 /64c92%
  Orienteering (MTB)2 6:27:16 25.42(3.9/h) 40.9(6.3/h) 977
  Road bike3 2:05:54 40.06(19.1/h) 64.47(30.7/h) 152
  Mountain bike2 1:34:47 21.45(13.6/h) 34.52(21.9/h) 315
  Windtrainer1 1:00:00
  Orienteering (bush)1 55:07 4.97(11:06) 7.99(6:54) 50
  Orienteering (urban)1 26:32 3.26(8:09) 5.24(5:04)37 /41c90%
  Total8 24:22:09 143.96 231.68 304196 /105c91%
  [1-5]8 21:50:34

» now

Sunday May 12 #

8 AM

Road bike warm up/down 3:13 [1] 0.99 km (18.5 kph)
ahr:99 max:111 shoes: Trek Madone 5.9

Pretty pathetic warmup but I was a bit short on time having timed my drive from Wandering to Champion Lakes with just enough to get ready and into action.

Road bike race 31:46 intensity: (18 @1) + (18 @2) + (25:01 @3) + (5:29 @4) + (40 @5) 20.0 km (37.8 kph) +97m
ahr:159 max:185 shoes: Trek Madone 5.9

I wasn't expecting much from this ride given what I did yesterday but I was pretty pleased with the outcome. First time since 2017 that I've gone under 32mins. Not only that but it was probably the most consistent I've ever done on lap times - four laps with the fastest at 7:54 and the slowest at 7:59 so happy to get all laps under 8mins again. Perfect conditions for time trialing with no wind and nice and cool, just a shame I couldn't make the most of it but that's what happens when you try and do too much in a weekend! Couldn't get the HR going at all but that was to be expected.

Road bike warm up/down 4:16 intensity: (3:05 @1) + (38 @2) + (27 @3) + (6 @4) 1.73 km (24.3 kph)
ahr:122 max:164 shoes: Trek Madone 5.9

9 AM

Orienteering (urban) race (Willetton SHS) 15:36 intensity: (10 @1) + (1:31 @2) + (13:55 @3) *** 3.06 km (5:05 / km)
ahr:150 max:158 spiked:18/22c shoes: Salomon Speedtrak black/yellow

Long course

Didn't run here at the state champs last year so a new map for me.

Fresh off the back of a rogaine and time trial and being somewhat sleep deprived (I sat at the campfire chatting after results until 1am), I had no aspirations of beating any of the big names (many of whom had run here last year, although not Michal, who was the runaway winner) but I didn't help myself by making a few errors, most notable by planning my route from 7-8 while I was on the way to 6 (to avoid the fence trap) and then forgetting to go to 7. Almost bowled Vicki Brownlie over while I was executing the route south from 6-8, got around the next corner only to realise I hadn't yet gone to 7 (which was to the north) so had to backtrack. Cost a lot of time.

Also didn't see the northern gate option onto the oval from 2-3 so went the long way although saw it going from 7-8 (when I did eventually get that route correct). Got mildly confused about the location of 10 (on the other side of the cubby house mapped (correctly) as a building) and 16, which I just misread the map for.

Running speed was well off my best and never managed to get the HR up at all, no real surprise there.

Orienteering (urban) race (Willetton SHS) 10:56 intensity: (15 @1) + (35 @2) + (10:06 @3) *** 2.18 km (5:01 / km)
ahr:151 max:159 spiked:19/19c shoes: Salomon Speedtrak black/yellow

Short course

A lot better than my long course run! Could have saved a few seconds taking the northern gate onto the oval rather than the southern one from 3-4 that made for a short zig zag but oh well. Only one common leg between the courses so a good opportunity to get in some different navigation, well done to the setter!

Bit weird my GPS time for this run was within one second of my recorded time but for the long course it was six seconds different (I have manually adjusted both). I did punch a different finish brick in each instance so wonder if they were both synched.

This map (which backs up onto Burrendah PS) reminds me I still want to draw a sprint map of my old high school (Belmont) and adjoining Cloverdale Primary School, which I believe can be linked through a double fence crossing. The school never got back to me the last time I called them about it though (no surprise), which was a few years ago now.
11 AM

Road bike 36:20 intensity: (22:35 @1) + (13:45 @2) 17.66 km (29.2 kph) +3m
ahr:118 max:139 shoes: Trek Madone 5.9

Tash abandoned me at orienteering (as we had discussed prior to the event) and I had left my car at Champion Lakes to avoid both of us driving to Willetton, not that it was any great distance, so had to ride back to get it. Had a slight tailwind heading along South St/Ranford Rd so made for a nice ride.

Saturday May 11 #

10 AM

Rogaining race (Mock Around the Clock) 11:52:33 [3] ** 78.55 km (9:04 / km) +1547m 8:15 / km
spiked:59/64c shoes: Salomon XA Pro black

Autumn 12hr rogaine with Dave. We were pretty confident of winning this event and being 75% farmland the only question was how far could we go. I don't know exactly how far we planned in the end (straight line) since my measuring wheel said 77km initially but that was before we added in two controls on course and the GPS distance is only ever so slightly more than that so it's highly unlikely that was the straight line distance. Probably closer to 70km. Can't check it now because even though I wrote all the straight line distances on my map, I went and left it at the rego desk after the event.

I had issues very early on (about an hour in) when I realised the sole of my left shoe was parting ways with the rest of the shoe. I figured I'd see how it held up but after three hours it was clear it wasn't going to survive the distance. We looked at a couple of options for holding it on but in the end, I had to borrow one of Dave's sock protector gaiters that had a strap running under the shoe so that held it on nicely, thanks Dave! Thankfully the front of the sole was firmly attached and it was only the sides and rear that were coming off otherwise it would have still been a disaster. Shoes have now been retired after many years (I only remembered I had them before the last six hour rogaine and wore them there without issue).

Dave's a bit of a machine. There were several times at night I wasn't 100% confident that we were going in the right direction but I followed along and sure enough we tended to hit the controls near enough to dead on. We only suffered time losses or misdirections on a very few controls (can't rightly say at this point how many we "spiked" but if I get a copy of our map I can update it later).

At the 9hr mark just as we were passing through the Wandering townsite for the tavern control, we ran on the road for a bit then had to scramble our way through a gravel quarry to locate a control on a water tank and my legs gave up the ghost on the way so I figured I was probably done for but I ate a muesli bar and picked up after that. Still had great plans to dissuade Dave from collecting our final two controls though (which would take us past the HH on a big out and back) but by the time we got there, I was feeling a lot better (after another bar) so never brought it up. Besides, our original course only had us collecting 3970 points and the two we added early on took us over 4000 so to drop the final two, although it would have got us in early (and maybe got me a bit more rice since they ran out when I had my dinner), it would have dropped us below the magic number. Won the event by 770 points and 20km over second place. Really nice and fast terrain for the most part. We managed most of the farmland legs and even some of the bush legs at better than 10min/km pace. Got caught in some thick stuff in the bush at times and some yucky spiky reeds that were yucky and spiky.

The next event in June has been reassigned as the state champs (rather than August as was the original date due to lack of setters, which I definitely wouldn't have been here for) so have to decide whether to do that or a 60km PMBC race on the same weekend. Given it's only a few days before I fly out to Europe, the MTB race will be a lot more beneficial (and far less painful) for me but it would be nice to do a SC and a 24hr once more since as I type this one day after the event, I seem to have already forgotten how sore rogaining makes me.

It's slightly scary that next week's ultra-long is 1/3 of the distance we covered on this event but has 70% of the climb.

Thursday May 9 #

10 AM

Mountain bike 30:28 intensity: (14:20 @1) + (10:42 @2) + (5:26 @3) 8.65 km (17.0 kph) +225m
ahr:121 max:151 shoes: Giant XTC Advanced SL 29er

Ride to halfway up the hill.

I got depressed this morning after:
-finding out that I didn't have work at my unit lined up tomorrow as I thought I did;
-finding out Tash got a shift at the Stadium this weekend whereas I didn't, sure give more work to the already employed person while I mope around at home;
-having our stupid printer needing to be uninstalled and then reinstalled several times just so I could get it to print a (badly coloured) map (I don't even know what I eventually did differently to get it to work but it still wouldn't print the PDF that I need to get done to reinstate my health insurance); and
-getting an email from the car hire place that I used for Newcastle last month charging me $4.14 for a toll that I shouldn't have even gone through if GoogleMaps had been doing its job properly, along with the admin fee that worked out to 821% of the toll because I love throwing money away.

After all that I wasn't really in the mood to go mapping but I promised I would so out I went.

Orienteering (MTB) 3:12:00 intensity: (1:17:57 @0) + (1:28:59 @1) + (18:42 @2) + (5:23 @3) + (59 @4) 19.15 km (6.0 kph) +471m
ahr:92 max:169 shoes: Giant XTC Advanced SL 29er

More Banyowla shit. Attempted to update a section north of Mills Rd E because I thought Tash could use it but it's utter garbage so it'll not even be on the map. I really need to put new tyres on before this event otherwise I'll be walking up some of the hills (probably will anyway but the lack of grip is astounding in trying to ride up loose roads).

Made the mistake of exiting the park via one of the downhill tracks but failed to notice it was marked as difficult until I got to the difficult section and had to walk most of it.

Mountain bike 18:43 intensity: (17:58 @1) + (45 @2) 7.66 km (24.6 kph)
ahr:103 max:126 shoes: Giant XTC Advanced SL 29er

It is scary that without even intending it, my riding and mapping from Tuesday and today were within 20 seconds of each other.
4 PM

Road bike 50:19 intensity: (27:54 @1) + (20:43 @2) + (1:42 @3) 24.1 km (28.7 kph) +52m
ahr:121 max:147 shoes: Trek Madone 5.9

Ride to Garvey Park. I left a lot later than I intended after doing map updates and letting time get away from me and arrived just after 5:30. Maybe one of these weeks I'll be on time. Of course as I got to the path junction of the Roe & Tonkin PSPs where coming from my direction is a T junction but in essence it's straight through, ordinarily I'd just go for it but today I decided to take it a bit easy and of course for the first time in history, there was actually a cyclist coming around from the blind side of the intersection so I avoided T boning him.

My big consolation about choosing the bike over driving was that I was going faster than the cars on Tonkin Hwy. I had to take the Trek today because no surprise, the SCR that was meant to arrive on Tuesday but delayed until today still hadn't arrived.

Orienteering (bush) 55:07 intensity: (21:35 @1) + (28:35 @2) + (4:57 @3) *** 7.99 km (6:54 / km) +50m 6:41 / km
ahr:124 max:152 shoes: Salomon Speedtrak black/yellow

Four courses around Garvey Park in the dark set by Michal. Used reflective tapes at control sites. Many of the controls I wouldn't have used as locations during the day let alone at night but I managed to find them all although had difficulty with the first one on the timed course as everyone else also seemed to (think I was at the correct site but the tape was elsewhere, I did find it when I decided to go to #2 instead). Made it more difficult for myself by not having a compass and given GP is dead flat, well it wasn't too helpful.

Forgot on the first control that I was looking for tape and just went to where I thought it was and kept going. That CP was also the last control on my last course and I went to the same place and found the tape so happy to say I went to them all. Took wide track options whenever possible rather than going for lengthy periods through the bush when I had no idea if I was going the right way.

Wednesday May 8 #


I don't know how or why but somehow the Shotz gel bottle I put two gels in for Sunday's race disappeared somewhere between putting it with my stuff on the floor next to my bike and taking my stuff to the car on Sunday morning. It's not in the car nor on the floor and I have no idea what happened to it. Kind of annoyed because it means I only have one gel bottle left and gels aren't cheap either. It's kind of perplexing that it's gone but this is the kind of life I seem to live where stuff just disappears for no apparent reason.

I did receive a new shipment of Shotz products today that'll last a couple of years but of course I purchased it before the bottle went missing so didn't buy a new one. The three I had were free originally since the original order was quite large and they threw them in for me (lost my previous one in one of the 5 Dams races and yes I've had them for many years since I haven't done a Dams ride for over two years now).
4 PM

Windtrainer 1:00:00 intensity: (19:08 @1) + (15:23 @2) + (11:19 @3) + (11:04 @4) + (3:06 @5)
ahr:135 max:178 shoes: Giant TCR

Wasted most of the day away waiting for info to come through email (it didn't) and also entertaining a foreign cat that decided to wander into our house when I opened the front door. It looked at first glance very similar to our cat that went missing two years ago (i.e. it was black) but I figured out pretty quickly that it wasn't. It seemed to take offence to our two cats and hissed at them whereas they just kind of looked at it for a bit then wandered off.

So started the session in the late afternoon just when the sun was at its glariest from our back veranda. Nothing special or hard with the rogaine this weekend plus our day of Too Many Races on Sunday.

Warm up
No SCR pyramid since I still don't have a SCR
2 x 5/5/5 build reps
Cool down

The chain ring was meant to arrive yesterday and I ended up calling the bike store but they told me it probably wouldn't be in until tomorrow.

Tuesday May 7 #

10 AM

Mountain bike 26:07 intensity: (23:08 @1) + (2:58 @2) + (1 @3) 9.41 km (21.6 kph) +90m
ahr:102 max:140 shoes: Giant XTC Advanced SL 29er

Ride to the bottom of the hill. It took me a while to actually leave home today. First my stomach got upset and wouldn't let me go. Then our bloody printer - which has two brand new ink cartridges in it - decided to print the map in some god awful colours (olive green is now dark green, orange is brown, red is purple and yellow is also green) but there's no fixing that for the moment so I had to deal with it. Finally I had issues getting the Garmin Oregon working. I acquired a whole bunch of secondhand batteries from somewhere a little over a year ago and I thought they all had some charge left on them at least but the first three pairs I tried wouldn't even turn the device on so I had to resort to some fresh batteries (which I acquired from the same supplier). The rechargeable ones that I've had with the device for ages aren't any good anymore. Tend to get no more than an hour out of them, if I'm lucky.

Orienteering (MTB) 3:15:16 intensity: (1:13:38 @0) + (1:42:55 @1) + (15:04 @2) + (3:39 @3) 21.76 km (6.7 kph) +506m
ahr:90 max:158 shoes: Giant XTC Advanced SL 29er

Map additions and updates to the Banyowla map. Rode the new tracks that Saz had mentioned in her log earlier this year. A couple of them are usable, one is a downhill that I wouldn't send MTBOers onto and there's also a big loop that is very difficult to know where it goes unless you happen to have a GPS trace to follow along with. Also found another downhill that was an extension of a track I found last time I was doing updates that at the time went nowhere but now it goes all the way to the pipeline. It also contains a bunch of rocks that I once again wouldn't send MTBOers down. The bottom section is fun though.

The whole map probably needs another overhaul to make sense of the tracks through the open area in the middle section but not something I'm going to bother with because I hate riding up and down that hill on the gravel, especially with the non-existent grip on my tyres at the moment. The top of the hill has some nice stuff though.

Mountain bike 19:29 intensity: (18:37 @1) + (52 @2) 8.8 km (27.1 kph)
ahr:95 max:127 shoes: Giant XTC Advanced SL 29er

Ride home from the top of the hill.

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