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Training Log: MikeRoss04

In the last 7 days:

activity # timemileskm+m
  Road cycling3 4:43:05 82.02(17.4/h) 132.0(28.0/h) 1125
  Running5 3:01:32 24.12(7:32) 38.81(4:41) 470
  Swimming4 2:59:32 5.44(1.8/h) 8.75(2.9/h)
  Total10 10:44:09 111.57(5:46) 179.56(3:35) 1595
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Friday Jan 20 #

6 AM

Swimming 55:00 [3] 2.4 km (2.6 kph)

Slowly getting back into my swimming...400m warm up; 8*100m (arrive 1:25-1:27) and leave on 2:00; 8*50m drill there, swim back; 8*50m build, leaving on 1:30; 400m pull

7 AM

Running 19:44 [2] 4.31 km (4:35 / km) +45m 4:21 / km
shoes: Saucony Kinvara 6

Along Sunnybrae to the running club and then back through the park with the dogs. They still need to work on pacing!

Thursday Jan 19 #

4 AM

Road cycling 2:26:06 [3] 70.33 km (28.9 kph) +550m

Such an early morning start this morning...I met the guys in Westville at 4am!!!

Lots of fun when we got going though, just a bit longer than I had expected. Down to the beach the normal way, then looped through the Bluff (going past Wentworth and the oil refinery) before coming back via Essenwood.

I got a slow puncture opposite Westwood, but managed to coax my bike up the hill, before being rescued by dad at the KFC :P

Wednesday Jan 18 #

5 AM

Swimming 55:00 [3] 3.0 km (3.3 kph)

Slowly getting back into swimming. 400m warm up; 100m, 200m, 300m, 400m, 500m and back down. Then an easy 100m cool down
8 AM

Running 51:45 [3] 10.0 km (5:11 / km) +150m 4:49 / km
shoes: Brooks Pure Grit 4

Running around Stainbank Nature Reserve with Aidan. Lots of fun! We came across zebra, impala, duiker and vervet monkey. There were also lots of birds around to distract us. Really nice to get back there after being away for a couple of years

Tuesday Jan 17 #

6 AM

Road cycling 1:40:00 [3] 41.67 km (25.0 kph) +495m

Fairly hilly morning ride. This was supposed to be nice and chilled, but somehow it didn't quite live up to that...

I did one lap of the M19, before doing another lap on the side roads which run parallel to the freeway. For some reason I decided to tackle the infamous Dawncliffe Hill before heading back via Tunbridge. Good fun getting out and about early
5 PM

Running 39:30 [3] 9.0 km (4:23 / km) +95m 4:10 / km
shoes: Saucony Kinvara 6

Again this was supposed to be fairly chilled, but it was definitely a bit quicker than that, though not too bad...

To the running club, along Tunbridge, past the tennis courts via Stuart's house and back home

Monday Jan 16 #

6 AM

Swimming 55:00 [3] 2.6 km (2.8 kph)

I can't remember exactly what I got up to here...must be getting old ;)
7 AM

Running 51:13 [2] 10.5 km (4:53 / km) +135m 4:35 / km
shoes: Saucony Kinvara 6

It feels good to be running faster than someone who used to always beat you. Anyway, today was just an easy cruise with Aidan around Westville

Past the running club, along Methven, in front of the Pharmacy, under the freeway, past the Dustin and Kirsty's, up Cowies Hill and back via the running club. It was really great chatting with someone who I haven't seen properly for quite a while :)

Sunday Jan 15 #

Note

KZN champs race at Midmar. I decided to just do the sprint after being out of training for a while. Definitely a good choice. I was reasonably happy to finish in 1:10:52 after being out of training for 6 weeks. Pretty excited for what lies ahead this year
8 AM

Swimming race 14:32 [3] 0.75 km (3.1 kph)

Not a great start to the race. I really struggled to get into a rhythm (perhaps the 1400m altitude?) and didn't feel like I was going anywhere. Swimming without a wetsuit also didn't help. I've still got lots of work to do in this department!

Road cycling 36:59 [4] 20.0 km (32.4 kph) +80m

An alright cycle under the circumstances. I didn't lose any time to the people behind me, but I fell further behind the guys in front. I hadn't ridden my bike in 6 weeks though, so I guess it's forgivable. Again lots of work needed here

Running race 19:20 [4] 5.0 km (3:52 / km) +45m 3:42 / km
shoes: Saucony Kinvara 6

Reasonably happy with how I went across the fairly lumpy course and in the heat. I made up a couple of places which was great, still didn't feel super fast though. I run split was only 3 seconds behind Ben, and 30 seconds ahead of the 3rd fastest run split, so I guess I can't really complain

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