Training Log Archive: MikeRoss04In the 7 days ending Feb 26, 2017:
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Saturday Feb 25, 2017 #
8 AM
Swimming race 28:20 [3] 1.5 km (3.2 kph)
This swim felt fairly long, though maybe it was just that there was quite a long run once into the shallows and to the timing mats. Also, as there were bits of rock and tree in the water, it wasn't possible to dolphin dive
The start was mad. I was basically in the middle, so all the way to the first buoy was crazy, but after that I settled down into a decent rhythm
My swimming is still so slow, especially without a wetsuit, but at least it is slowly getting better :)
The start was mad. I was basically in the middle, so all the way to the first buoy was crazy, but after that I settled down into a decent rhythm
My swimming is still so slow, especially without a wetsuit, but at least it is slowly getting better :)
Mountain biking race 1:26:45 [4] 25.0 km (17.3 kph) +712m
I managed to come out the water decently positioned so as to avoid the bottlenecking into the single track. I was riding well, though didn't feel great at the beginning. Luckily I managed to get into it a bit later on
I passed quite a few people near the beginning, with only a few people coming past me. My technical riding definitely needs work, and I almost came off a few times. I managed to keep it together though, and am glad to report that there has been a big improvement since last year
I passed quite a few people near the beginning, with only a few people coming past me. My technical riding definitely needs work, and I almost came off a few times. I managed to keep it together though, and am glad to report that there has been a big improvement since last year
Running race 52:13 [4] 12.5 km (4:11 / km) +410m 3:35 / km
shoes: Brooks Pure Grit 4
I'm pretty happy with this considering how little running I have been doing recently. The track was also a bit muddy and wet, which made it slightly slower than last year
I was about to pass quite a few people, without anyone coming past me. Again this run felt controlled, and while I was hurting, it was never anything more than I could bear
I was about to pass quite a few people, without anyone coming past me. Again this run felt controlled, and while I was hurting, it was never anything more than I could bear
Note
Xterra Grabouw South African Championships
A good overall race, and super happy with my result. I finished 2nd in my age group, which is the first triathlon podium I have ever been on :)
With some more swimming miles, and a little more practice on a mountain bike, I could get right up there. Excited for the season to come. I finished in 2:49:54, with Richard Murray picking up the win in 2:22:46
A good overall race, and super happy with my result. I finished 2nd in my age group, which is the first triathlon podium I have ever been on :)
With some more swimming miles, and a little more practice on a mountain bike, I could get right up there. Excited for the season to come. I finished in 2:49:54, with Richard Murray picking up the win in 2:22:46
Friday Feb 24, 2017 #
6 AM
Swimming 35:00 [3] 1.9 km (3.3 kph)
Fairly short swim to get the body into gear ahead of the race tomorrow
400m warm up (100 free, 100 choice); 4*300m leaving on 5:00 (first 2 with paddles); 8*25m sprints leaving on 45s; 100m cool down
400m warm up (100 free, 100 choice); 4*300m leaving on 5:00 (first 2 with paddles); 8*25m sprints leaving on 45s; 100m cool down
Wednesday Feb 22, 2017 #
8 AM
Running 47:17 [4] 10.35 km (4:34 / km) +135m 4:17 / km
ahr:137 max:169 shoes: Saucony Kinvara 6
Continuous hills in front of Herschel Girls High School. I only managed 25 minutes before my stomach started playing up. I'm not sure if I have lost some fitness, or if my legs were just tired
4 PM
Mountain biking 59:30 [3] 19.0 km (19.2 kph) +210m
ahr:108 max:138
An easy ride into the greenbelts. I got on at the stables, then went up to the Constantia Nek exit, before coming back down. I left the greenbelts at the main road crossing
6 PM
Swimming 55:00 [3] 2.7 km (2.9 kph)
I was feeling quite tired, but somehow managed to keep up alright, so happy with that
200m warm up; 8*50m fist swimming there, freestyle back (15s rest); 9*200m on 3:30 (first 3 on threshold+5, next 3 on threshold, and last 3 on threshold-5); 3*100m with paddles and bands (15s rest)
200m warm up; 8*50m fist swimming there, freestyle back (15s rest); 9*200m on 3:30 (first 3 on threshold+5, next 3 on threshold, and last 3 on threshold-5); 3*100m with paddles and bands (15s rest)
Tuesday Feb 21, 2017 #
6 AM
Mountain biking 1:36:53 [3] 31.74 km (19.7 kph) +305m
ahr:116 max:162
I had planned on doing the MTD group ride, but it was too early, and I was still feeling quite stiff! Decided instead to do 6*2 minutes up Price Drive on the mountain bike. Feeling reasonably fit, though not very fast. Had a short go on the greenbelts afterwards
5 PM
Swimming 42:00 [2] 2.3 km (3.3 kph)
Shorter than I had planned, but my stomach started feeling quite sore near the end, so decided to call it a day. These are just bonus miles anyway
200m warm up; 1500m straight swim; 600m straight swim
200m warm up; 1500m straight swim; 600m straight swim
6 PM
Running 16:30 [2] 3.25 km (5:05 / km) +35m 4:49 / km
shoes: Saucony Kinvara 6
I was supposed to be doing 30 minutes of continuous hills, but my body was having none of that. My stomach was feeling funny after the swimming, and the legs were dead. I decided to rather save myself for a session tomorrow morning, and then the race on the weekend
Monday Feb 20, 2017 #
6 AM
Swimming 1:05:00 [3] 3.7 km (3.4 kph)
Feeling pretty terrible, and swimming slowly as a result. My body was just feeling quite stiff and sore all over, so I didn't enjoy this at all
200m warm up; 4*100m side kick there, swim back (with fins); 700m with paddles; 1400m; 700m with paddles [I don't think I even managed to make all of these...]; 4*50m underwater there and swim back; 100m easy
200m warm up; 4*100m side kick there, swim back (with fins); 700m with paddles; 1400m; 700m with paddles [I don't think I even managed to make all of these...]; 4*50m underwater there and swim back; 100m easy