Training Log Archive: MikeRoss04In the 7 days ending Dec 13, 2015:
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Sunday Dec 13, 2015 #
6 AM
Running race 58:15 [4] 15.0 km (3:53 / km) +290m 3:32 / km
shoes: Saucony Kinvara 4
Westville Christmas Challenge
Really tough race with lots of climbing! We seemed to be going either up or down the entire time. Fortunately the weather was cool which helped. Had a great run except for the last few kilometers which I really struggled through
Finished 54th/2300 and the 3rd junior, so scored R100, which basically just covers my entry fee :P that was the first cash prize I have won from a race, so still super stoked
Really tough race with lots of climbing! We seemed to be going either up or down the entire time. Fortunately the weather was cool which helped. Had a great run except for the last few kilometers which I really struggled through
Finished 54th/2300 and the 3rd junior, so scored R100, which basically just covers my entry fee :P that was the first cash prize I have won from a race, so still super stoked
Saturday Dec 12, 2015 #
11 AM
Mountain biking 2:03:12 [2] 29.6 km (14.4 kph) +898m
Easy day at Giba Gorge...it was so hot, and trying to take it fairly easy ahead of tomorrow
Did the full blue trail and then one and a half of the waterfall trail. Really good fun, I'll definitely have to go back at least once more
Did the full blue trail and then one and a half of the waterfall trail. Really good fun, I'll definitely have to go back at least once more
Friday Dec 11, 2015 #
5 PM
Swimming 30:00 [2] 1.4 km (2.8 kph)
Easy swimming this afternoon. 300m warm up, 300m with paddles and then 800m straight swim to finish
Thursday Dec 10, 2015 #
6 PM
Running 29:40 [4] 8.0 km (3:43 / km) +160m 3:22 / km
shoes: Saucony Kinvara 4
Chiltern standard time trial course. Made the mistake of telling Cyprian I would stay with him...
Wasn't feeling great at the start but managed to get into it. Very happy with my time, 10 seconds slower than my pb, but I have had a running break recently, so very chuffed
Wasn't feeling great at the start but managed to get into it. Very happy with my time, 10 seconds slower than my pb, but I have had a running break recently, so very chuffed
Running warm up/down 12:00 [2] 2.25 km (5:20 / km)
shoes: Saucony Kinvara 4
To and from the club
Wednesday Dec 9, 2015 #
9 AM
Road cycling 59:25 [2] 22.8 km (23.0 kph) +350m
Easy spin around westville. Unfortunately Jonty needed to be picked up earlier than expected, so it had to be cut a bit short
Tuesday Dec 8, 2015 #
5 AM
Road cycling 1:16:00 [3] 33.9 km (26.8 kph) +500m
Out early in the mist...so nice having the roads to myself
One full lap down to 45th cutting, and one half lap down to the bridge below Jono's place before coming back to drop Jonty off at school
One full lap down to 45th cutting, and one half lap down to the bridge below Jono's place before coming back to drop Jonty off at school
6 PM
Running 1:06:30 [2] 12.6 km (5:17 / km) +250m 4:48 / km
shoes: Saucony Kinvara 4
Fairly easy club run. Includes warm up to the club and back home (just over 2kms). From the club we did the university route, which has lots of climbing. Relaxed pace, with the last climb a bit faster
Monday Dec 7, 2015 #
Strength 10:00 [2]
40 sit-ups, 1 minute side plank on each side, 24 sloped monkey bars, 50 push-ups, 30 sit-ups
8 AM
Swimming 1:15:00 [3] 3.5 km (2.8 kph)
Easy morning distance swimming. Trying to get some distance in this month
300m mixed warm up, 3*1000m freestyle and then 200m mixed cool down
300m mixed warm up, 3*1000m freestyle and then 200m mixed cool down
10 AM
Indoor trainer 35:00 [3] 18.0 km (30.9 kph)
On the Wattbike...10 minutes warm up, 10 minutes increasing resistance every 2 minutes, 10 minutes in time trial position and then 5 minutes easy warm down
11 AM
Running 30:00 [2] 5.71 km (5:15 / km) +50m 5:02 / km
shoes: Saucony Kinvara 4
Easy run back home from gym along some of the back roads