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Training Log Archive: MikeRoss04

In the 7 days ending Sep 25:

activity # timemileskm+m
  Road cycling5 4:15:50 68.67(16.1/h) 110.52(25.9/h) 615
  Swimming3 2:18:58 4.69(2.0/h) 7.55(3.3/h)
  Mountain biking1 1:47:26 21.51(12.0/h) 34.62(19.3/h) 350
  Running4 1:30:12 12.35(7:18) 19.87(4:32) 220
  Strength7 49:00
  Total15 10:41:26 107.22 172.56 1185

» now

Sunday Sep 25 #

7 AM

Swimming race 8:58 [3] 0.6 km (4.0 kph)

Swimming in Theewaterskloof dam. Pretty happy with how this went...definitely a massive improvement on any of my other race swims

Road cycling 35:45 [4] 20.0 km (33.6 kph) +125m

Fairly strong bike leg. I couldn't really compete against those on the time trial bikes. I managed to make up a couple of places, which is progress

Running 17:59 [4] 5.0 km (3:36 / km) +30m 3:30 / km
shoes: Saucony Kinvara 4

Pretty solid run, so happy. I haven't done as much running as I'd have liked recently, so happy with that split on an off road loop


Cape Ultra triathlon at Theewaterskloof

Quite a long run from the water to T1, so that wasted a fair amount of time. Then I struggled a bit to get my wetsuit off, as per usual. The only other thing I could have improved on was T2, where I picked up the wrong bag in transition, so lost about 30s as I needed to go back and fetch mine

Overall pretty chuffed to finish 10th/380 (1:07:32), especially considering the quality field that had assembled
10 PM

Strength 7:00 [2]

Standard workout. Super unmotivated after racing earlier

Saturday Sep 24 #

3 PM

Road cycling 51:46 [1] 20.0 km (23.2 kph) +125m

Familiarizing myself with the Cape Ultra bike course. Took a very casual spin along the lumpy route. Excited for tomorrow!

Running 11:00 [1] 2.37 km (4:38 / km)
shoes: Saucony Kinvara 4

Easy run around straight off the bike. Picked it up in the last minute, but otherwise chilling
10 PM

Strength 7:00 [2]

Same again, but with 15 tricep dips in place of sit-ups

Friday Sep 23 #

12 PM

Running 35:47 [2] 7.5 km (4:46 / km) +65m 4:34 / km
ahr:123 max:146 shoes: Saucony Kinvara 6

Easy run before this weekend with Alex. Along the bike path, through the lights, along the freeway, along the river to Pick n Pay, and then up to the club. Feeling lazy, so finished it off there
10 PM

Strength 7:00 [2]

The usual

Thursday Sep 22 #

6 PM

Swimming 1:05:00 [3] 3.55 km (3.3 kph)

Today was properly tough

500m warm up; 5*250m (100m tempo, 50m easy, 100m sprint) with 30 seconds rest; 400m easy pull with paddles and a pullboy; 5*250m (25m butterfly, 200m tempo, 25m butterfly) with 30 seconds rest; 2*25m sprints leaving on 45 seconds; 100m cool down

Was swimming in the faster group behind Claire...

Road cycling 35:00 [1] 12.0 km (20.6 kph) +60m

Pretty chilled cruise to and back from swimming. A bit windy on the way there, but otherwise fine
11 PM

Strength 7:00 [2]

Just the usual...bridge, sit-ups, push-ups, back raises

Wednesday Sep 21 #

Strength 7:00 [2]

The usual - 3 minute bridge, 30 sit-ups, 40 push-ups, 20 back raises
3 PM

Road cycling 1:38:19 [3] 46.52 km (28.4 kph) +245m
ahr:131 max:162

3*10 minutes around Ladies Mile TT course. Quite windy (I hope it was mostly a head wind, because my times were slow) and legs not feeling amazing, but good to get this done. Really looking forward to racing this weekend

Tuesday Sep 20 #

5 PM

Running 25:26 [3] 5.0 km (5:05 / km) +125m 4:31 / km
ahr:139 max:159 shoes: Brooks Pure Grit 4

Brisk brick run through the forest with Tim. Past the reservoirs, up hill repeat road, down a new piece of singletrack, playing on a fallen down tree, through the old zoo, and back to campus

Legs were feeling the effects of cycling earlier
6 PM

Swimming 1:05:00 [3] 3.4 km (3.1 kph)

400m warm up (200m freestyle, 100m breaststroke, 100m backstroke), 8*50m (25m underwater - I managed 5, 25m easy swimming) leaving on 1:20, 8*50m breaststroke with a pullboy leaving on 1:00, 20*100m threshold (1:30-1:32) leaving on 1:45, 4*25m freestyle sprint leaving on 30 seconds, 100m cool down

Road cycling 35:00 [1] 12.0 km (20.6 kph) +60m

Easy cycle to and back from swimming
11 PM

Strength 7:00 [2]

The usual - 3 minute bridge, 30 sit-ups, 40 push-ups, 20 back raises

Monday Sep 19 #

3 PM

Mountain biking 1:47:26 [2] 34.62 km (19.3 kph) +350m
ahr:117 max:150

Finally got around to fixing my mountain bike puncture. Wanted to enjoy the great weather, so headed out to explore some new singletrack

Found a really great piece just after Kirstenbosch top gate, then another one which started at the end of that all the way to the greenbelts...I didn't have to go on the road at all! All the way to the end of the greenbelts and back, then found another new piece to follow on the way back, which came out at the Cecilia forest parking. Great fun!
10 PM

Strength 7:00 [2]

The usual - 3 minute bridge, 30 sit-ups, 40 push-ups, 20 back raises

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