Training Log Archive: MikeRoss04In the 7 days ending Feb 11, 2017:
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Saturday Feb 11, 2017 #
7 AM
Swimming race 11:07 [3] 0.7 km (3.8 kph)
The water was so cold when we jumped in! I was saved by the neoprene cap I had borrowed from Sebastian. Luckily, after all my exposed skin had gone numb, I managed to settle into a decent rhythm. I had a comfortable swim, and was quite happy with how this went.
Road cycling race 53:54 [4] 36.0 km (40.1 kph) +15m
On to the cycle, and luckily I managed to get with a group of about 8 guys. We were probably the second major group on the road. Everyone took turns pulling on the front, and we all worked well together. I had such fun in my first proper drafting event! We probably didn't make up much time, but we pulled ahead of the guys behind us
Note
Discovery World Triathlon Cape Town
Probably my best race yet. I managed to finish 6th overall, and 4th in my 19-29 age group (3:45 behind the winner Michael Davidson, and only 7 seconds behind the 2nd place finisher in my age group!). This was such great motivation to continue training hard, and proof that what I have done so far is starting to pay off. It was also probably the most fun I have ever had during a race, which I absolutely loved :)
Probably my best race yet. I managed to finish 6th overall, and 4th in my 19-29 age group (3:45 behind the winner Michael Davidson, and only 7 seconds behind the 2nd place finisher in my age group!). This was such great motivation to continue training hard, and proof that what I have done so far is starting to pay off. It was also probably the most fun I have ever had during a race, which I absolutely loved :)
Running 32:37 [4] 9.0 km (3:37 / km) +5m 3:37 / km
shoes: Saucony Kinvara 6
Felt pretty comfortable on the run, so quite chuffed with that. Just a pity I didn't have enough of a kick to come past Haig. I guess in future I must make sure I sprint right up to the line, as there is always a chance of a podium
Friday Feb 10, 2017 #
5 PM
Running 13:15 [2] 3.06 km (4:20 / km) +10m 4:16 / km
Easy pre-race run to get the legs firing. Around the block with Ben, plus a couple of faster 100m sections. So excited for tomorrow
Wednesday Feb 8, 2017 #
9 AM
Mountain biking 58:36 [1] 19.8 km (20.3 kph) +135m
ahr:106 max:133
This was supposed to be a super chilled ride to loosen me up before a tempo run. Alas, it was not to be...my stomach was feeling really sore as I arrived back, so instead I had a nap
Out to Constantia VA, then on to the greenbelts just after the stables. Along to the end, and then back up to the main road crossing. Home from there
Out to Constantia VA, then on to the greenbelts just after the stables. Along to the end, and then back up to the main road crossing. Home from there
5 PM
Running 18:15 [4] 4.5 km (4:03 / km) +20m 3:58 / km
ahr:137 max:171 shoes: Saucony Kinvara 6
Not segment hunting ;)
Laps of the block with Ben. Strava snaked us by giving us different times over the segments we ran together. Plus is didn't properly record one if the segments we would have got :/
400m, 600m and 900m efforts
Laps of the block with Ben. Strava snaked us by giving us different times over the segments we ran together. Plus is didn't properly record one if the segments we would have got :/
400m, 600m and 900m efforts
6 PM
Swimming 58:00 [3] 3.05 km (3.2 kph)
This session felt alright. I was cruising without paddles, and then had to work a bit harder with them on, but otherwise nothing too difficult. I'm quite chuffed about that because the set was fairly tough
300m warm up; 2*400m leaving on 6:30 (arrived back on 6:00 and 5:55), 2*200m leaving on 3:30, 2*50m leaving on 45s, then we repeated the whole thing with paddles; 4*50m sprints; 50m easy
300m warm up; 2*400m leaving on 6:30 (arrived back on 6:00 and 5:55), 2*200m leaving on 3:30, 2*50m leaving on 45s, then we repeated the whole thing with paddles; 4*50m sprints; 50m easy
Tuesday Feb 7, 2017 #
5 AM
Road cycling 2:24:33 [4] 71.0 km (29.5 kph) +185m
ahr:130 max:165
I made it on time this morning :D that being said, Kate and I sprinted most of the way there, and arrived just as they were rolling out...too close for comfort
We headed on to Main Road and out towards Muizenburg. The session was 4*(4 minutes @ 80%, 30s sprint, 1 minute rest), then 5 minutes rest and then we did the whole thing again
I rode mainly with Kate, and it was nice to see I was stronger than her. The wind on the way out was terrible, but much more pleasant on the way back. We made it past Mouille Point, before coming back the same way
We headed on to Main Road and out towards Muizenburg. The session was 4*(4 minutes @ 80%, 30s sprint, 1 minute rest), then 5 minutes rest and then we did the whole thing again
I rode mainly with Kate, and it was nice to see I was stronger than her. The wind on the way out was terrible, but much more pleasant on the way back. We made it past Mouille Point, before coming back the same way
7 AM
Running 24:41 [2] 5.5 km (4:29 / km) +25m 4:23 / km
ahr:134 max:143 shoes: Saucony Kinvara 6
Easy brick run to get used to running after a hard cycle. A couple of laps around the block
4 PM
Swimming 20:00 [1] 1.0 km (3.0 kph)
Michelle was supposed to come, but she cancelled, so I didn't really have any motivation to do anything besides a relaxed recovery swim. Plus they couldn't get the waterpolo goals out of the pool, so I could only swim about 22m at a time
Just easy laps, with some breaststroke and backstroke thrown in. Did 4*25m underwater as well
Just easy laps, with some breaststroke and backstroke thrown in. Did 4*25m underwater as well
Monday Feb 6, 2017 #
4 PM
Swimming 1:00:00 [3] 3.4 km (3.4 kph)
I couldn't swim this morning, but after an hour and a half midday nap, I decided it was time to do something productive. I rode to the UCT pool for some laps. The water was the perfect temperature, and the views of the mountain make for an enjoyable session. I'll have to be quick though because when the seasons change it becomes unusable
300m warm up; 2*1500m with about a minute break in between; 100m cool down
300m warm up; 2*1500m with about a minute break in between; 100m cool down
Sunday Feb 5, 2017 #
10 AM
Mountain biking 1:45:44 [3] 34.74 km (19.7 kph) +425m
ahr:120 max:158
Taking a break from all the studying to get out on my mountain bike. Went from the flat to Rhodes Memorial, where I met Danny. Then took the new track to Constantia Neck (great fun, just a fair bit of climbing). From there we headed down the greenbelts to the end. I came back up a bit, before heading down one of the roads and back home
My legs were feeling quite tired and unresponsive
My legs were feeling quite tired and unresponsive