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Training Log Archive: MikeRoss04

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  Mountain biking6 6:05:37 73.87(12.1/h) 118.88(19.5/h) 1145
  Swimming4 3:30:00 6.68(1.9/h) 10.75(3.1/h)
  Running2 1:08:54 8.91(7:44) 14.34(4:48) 126
  Strength7 51:00
  Road cycling1 35:00 7.46(12.8/h) 12.0(20.6/h) 60
  Total16 12:10:31 96.92 155.97 1331

» now

Sunday Oct 23, 2016 #

(rest day)

Taking a rest day today. Feeling a bit tired, and want to be ready to go properly tomorrow. Super excited to train properly again
4 PM

Strength 9:00 [2]

3 minute bridge, 30 sit-ups, 1 minute side plank on each side, 40 push-ups, 20 back raises

Saturday Oct 22, 2016 #

8 AM

Swimming race 20:00 [3] 1.3 km (3.9 kph)

Pretty happy with how the swim went. I got off to a decent start, but then got a mouthful of water as someone kicked as I took a breath. That disorientated me a little bit, but then managed to settle into a nice rhythm

It was a 2 lap swim, with a jump in off a pier on the second lap. I lost my nose piece, but it didn't seem to make much difference. I came out the water near the front (definitely top 10 and possibly 4th) so super happy with how my swimming is coming along. I probably need to do a bit more work in the wetsuit though

Mountain biking race 58:00 [4] 20.0 km (20.7 kph) +100m

Things really started to unravel here. I started decently, managing to work with someone for the first 2kms along the tar. As we turned on to the dirt however, I lost his wheel because I was in too big a gear. I probably didn't work hard enough to latch back on to him, instead allowing him to slip up the road

I was still in a good position though, until I missed a turn because I was paying too much attention to my stem...that cost me about 10 minutes, but I was still hopeful of doing alright. I was losing a bit of time along the super sandy and flat jeep tracks, but managed to make it up again on a technical and rocky ascent. I was slowly making my way through the field

Things got much worse here, as I punctured. I then replaced my tire, only to have it puncture again 2kms later. I luckily got a spare tube, but this had a slit down the side. In the end I walked to a water station to be picked up by a car


Slanghoek offroad triathlon. While this was a terrible race, there were some positives...
1) I had one of my best swims ever, coming out of the water right near the front
2) I had a fairly quick transition and got out of my wetsuit easily (lots of Bio-oil!)
3) My mountain biking has definitely improved

And more things to work on:
1) Getting into my stroke quicker and getting my breathing sorted
2) Refusing to let someone ride away from me
3) Paying attention even though I'm tired - I've done this twice in a row now!
4) Riding on the flats and through sand
5) My back was really sore, so trying to fix that
6) It's time to get tubeless tires
9 PM

Strength 7:00 [2]

Feeling pretty sore, so struggled along

Friday Oct 21, 2016 #

6 AM

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

Still feeling a bit stiff from Tuesday :o but getting better!

600m warm up, 16*25m individual medley leaving on 40s, 6*250m (50m sprint, 200m threshold + 5s), 100m cool down

A bit easier because of the race tomorrow, but definitely not easy

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

Easy cycle to and back from swimming. Pretty happy to be on my road bike again after finally getting it fixed
10 PM

Strength 7:00 [2]

The usual

Thursday Oct 20, 2016 #

(rest day)

Decided I needed a rest day today
4 PM

Running 23:54 [2] 5.34 km (4:29 / km) +20m 4:24 / km
shoes: Saucony Kinvara 6

Along the bike path, through the subway, down past the creamery, alongside the railway past the Jammie stop in Claremont and then to Palmyra Junction. Needed to get some treats, before I headed off to Olympic Cycles to pick up my bike
7 PM

Strength 7:00 [2]

Same again. Managed to do them a bit earlier, which definitely made a big difference

Wednesday Oct 19, 2016 #

7 AM

Mountain biking 1:33:39 [2] 30.0 km (19.2 kph) +320m
ahr:112 max:137

Feeling completely broken between my shoulder blades and in my hamstrings from the sprinting yesterday. Took a chilled cruise through the greenbelts to where they intersect the TT route on the far side. Came back the same way
6 PM

Swimming 1:05:00 [2] 3.25 km (3.0 kph)

300m warm up; 4 sets of 4*50m, 2*100m, 1*200m; 6*75m (25m side kick, 25m no breathing, 25m breaststroke arms) with fins; 100m cool down

Feeling so stiff from Tuesday's running, that I had to treat this as a recovery set

Mountain biking 36:00 [1] 12.0 km (20.0 kph) +60m

To and back from swimming
9 PM

Strength 7:00 [2]

Really not feeling it this evening, but got through the usual exercises

Tuesday Oct 18, 2016 #

7 AM

Mountain biking 1:30:15 [4] 32.0 km (21.3 kph) +395m
ahr:121 max:164

Killer set. Fairly brisk ride out towards Groot Constantia (well at least it felt like that trying to keep up on my mountain bike!) where I met Price Drive for the first time...we didn't seem to hit it off well at all

6*2 minutes up a steep hill (12% in some parts) with 2 minutes rest. Nice to have Jonty, Richard and Martin for some company. Legs were feeling buggered but managed to get to a similar place each time. Just about managed to roll back home afterwards
5 PM

Running 45:00 [3] 9.0 km (5:00 / km) +106m 4:43 / km
shoes: Saucony Kinvara 6

Weird session...warm up through the subway. Then lots of sprints, starting at 30m and moving 5m further back each time (to about 80m?) with lots of rest in between. Easy cool down to finish off
10 PM

Strength 7:00 [2]

The usual

Monday Oct 17, 2016 #

6 AM

Swimming 1:10:00 [3] 3.6 km (3.1 kph)

My arms were feeling quite tired this morning (from the wetsuit swimming yesterday?) but seemed to swim fairly well

300m warm up; 200m, 300m, 400m, 500m, 400m, 300m, 200m, 100m (with 30 seconds rest between each - gradually getting faster, so the 200m was in 3:02, and the 100m in 1:28); 300m easy pull (with a pullboy and bands); 300m pull breathing every 3/5/7/9 strokes (with a pullboy); 8*25m butterfly leaving on 40s; 100m cool down

Mountain biking 36:00 [1] 12.0 km (20.0 kph) +60m

Easy to and back from swimming
5 PM

Mountain biking 51:43 [3] 12.88 km (14.9 kph) +210m
ahr:114 max:144

Was planning on doing some 2 minute intervals, but I was still feeling pretty tired from this morning. Ended up just messing about, so did a few laps of the track, up hello legs burn, and then checked out the Kopano BMX track
10 PM

Strength 7:00 [2]

Standard strength session

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