Training Log Archive: MikeRoss04In the 7 days ending Apr 16, 2017:
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Sunday Apr 16, 2017 #
7 AM
Road cycling 2:02:01 [2] 49.3 km (24.2 kph) +395m
ahr:110 max:125
Recovery ride with some of the UCT crew. Plus met a couple more triathletes (Stefan and Georgi), which is always exciting
Luckily they were quite slow, and I couldn't have gone much faster anyway, so it was a really relaxed roll around the mountain. Through town and then over Constantia Nek
Luckily they were quite slow, and I couldn't have gone much faster anyway, so it was a really relaxed roll around the mountain. Through town and then over Constantia Nek
Saturday Apr 15, 2017 #
6 AM
Running race 1:20:17 [4] 21.1 km (3:48 / km) +280m 3:34 / km
ahr:160 max:173 shoes: Saucony Kinvara 6
Slightly annoyed to have missed sub 80, but my watch measured 21.4kms, so according to that I went through the half marathon mark at 1:19:13, which I can live with
All things considered, I'm pretty happy with how this went. I started fairly conservatively, and got to the top of Southern Cross at a 3:52min/km average, which is about what I was aiming for
My quads felt a bit sore from around 10kms in, and so I think I probably wasn't as recovered as I could have been from the tempo run last weekend
Overall, the atmosphere was electric throughout the course, and the overall experience was phenomenal. I didn't get the feeling at all that 21kms is my favourite distance, so I'll definitely stick to triathlons in the future. A decent first attempt though, so happy :)
All things considered, I'm pretty happy with how this went. I started fairly conservatively, and got to the top of Southern Cross at a 3:52min/km average, which is about what I was aiming for
My quads felt a bit sore from around 10kms in, and so I think I probably wasn't as recovered as I could have been from the tempo run last weekend
Overall, the atmosphere was electric throughout the course, and the overall experience was phenomenal. I didn't get the feeling at all that 21kms is my favourite distance, so I'll definitely stick to triathlons in the future. A decent first attempt though, so happy :)
Friday Apr 14, 2017 #
6 AM
Swimming 40:00 [2] 2.0 km (3.0 kph)
Pretty easy swimming ahead of tomorrow
5*150m swim, 50m catch-up, 50m choice; 12*50m with fins (side kick, side kick, butterfly on your back); 450m (100m hard, 100m easy); 200m cool down
5*150m swim, 50m catch-up, 50m choice; 12*50m with fins (side kick, side kick, butterfly on your back); 450m (100m hard, 100m easy); 200m cool down
12 PM
Running 21:08 [2] 4.5 km (4:42 / km) +5m 4:40 / km
shoes: Saucony Kinvara 6
Getting the legs back into gear
Easy run around the block, with a quicker 800m section. Legs aren't feeling amazing, so hopefully they improve overnight. So excited for the Two Oceans tomorrow!
Easy run around the block, with a quicker 800m section. Legs aren't feeling amazing, so hopefully they improve overnight. So excited for the Two Oceans tomorrow!
Wednesday Apr 12, 2017 #
6 AM
Running 59:38 [2] 11.11 km (5:22 / km) +185m 4:57 / km
ahr:118 max:131 shoes: Saucony Kinvara 6
Easy mornings get run with Ben out towards Kirstenbosch. His usual loop
My quad is feeling a bit sore, so I must take it easy ahead of the weekend. Super excited though :D
My quad is feeling a bit sore, so I must take it easy ahead of the weekend. Super excited though :D
6 PM
Swimming 55:00 [3] 2.5 km (2.7 kph)
Feeling quite stiff and sore today, but seemed to be swimming decently, so happy with that
500m warm up; 16*25m medley order; 9*100m threshold on 1:45 (arriving back around 1:25); 200m easy; 8*50m sprint with paddles; 100m cool down
500m warm up; 16*25m medley order; 9*100m threshold on 1:45 (arriving back around 1:25); 200m easy; 8*50m sprint with paddles; 100m cool down
Tuesday Apr 11, 2017 #
6 AM
Road cycling 1:42:20 [3] 39.1 km (22.9 kph) +580m
ahr:116 max:150
Out by myself this morning. Headed to Forrest drive for 4* ~ 5 minute strength intervals. Then headed to Constantia Nek and back home around the Ladies Mile TT
Legs were still a bit sore, and because of the race this weekend, I didn't work too hard
Legs were still a bit sore, and because of the race this weekend, I didn't work too hard
5 PM
Running 42:43 [2] 8.6 km (4:58 / km) +105m 4:41 / km
ahr:118 max:133 shoes: Saucony Kinvara 6
Easy afternoon run around with Ricardo. Down Second avenue, up Rosmead, across at Maynardville, up Aliwal, down past Herschel and then back home via First
Taking it really easy, but my quads were feeling a bit stiff and sore
Taking it really easy, but my quads were feeling a bit stiff and sore
Monday Apr 10, 2017 #
6 AM
Swimming 1:10:00 [3] 3.5 km (3.0 kph)
Decent swim, but the realized I need to prioritize my tumble turns if I want to get any better
400m warm up; 6*250m on threshold + 5 seconds (with 30 seconds rest); 4*100m easy pull with 20 seconds rest; 5*200m with 30 seconds rest (25m butterfly, 150m freestyle, 25m butterfly) = DEATH; 4*25m sprints; 100m cool down
400m warm up; 6*250m on threshold + 5 seconds (with 30 seconds rest); 4*100m easy pull with 20 seconds rest; 5*200m with 30 seconds rest (25m butterfly, 150m freestyle, 25m butterfly) = DEATH; 4*25m sprints; 100m cool down