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Training Log Archive: MikeRoss04

In the 7 days ending Feb 11:

activity # timemileskm+m
  Road cycling3 3:34:35 63.7(17.8/h) 102.52(28.7/h) 640
  Running4 2:22:17 20.6(6:54) 33.16(4:17) 55
  Swimming4 1:32:36 3.45(2.2/h) 5.55(3.6/h)
  Commuting1 32:00 6.71(12.6/h) 10.8(20.3/h) 90
  Strength1 20:00
  Total11 8:21:28 94.47 152.03 785

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Sunday Feb 11 #

Note

Discovery Triathlon Cape Town. Pretty happy with the day out, all things considered. My swim is definitely getting better, but it still needs quite a bit of work. Also, I still lose a fair bit of time in transition, which is such a waste

I finished in 1:46:00 and 5th place overall (excitingly, I was less than 2 minutes off the winner...I'm getting closer)
7 AM

Swimming race 10:36 [4] 0.75 km (4.2 kph)

Got off to a pretty good start. The water wasn't nearly as cold as last year, and so I quite enjoyed the swim. Came out right near the front, so super chuffed with that

Road cycling race 56:17 [4] 40.0 km (42.6 kph) +20m

After the swim I was awkwardly stuck between 2 groups. Decided to sit up and wait for the second group. Out of the 15 or so in the group, only 5 were really working, so that was pretty annoying. And the bike course was carnage, with 4 races using the same 10km circuit. I felt decent though, besides a slightly sore back

Running race 35:39 [4] 10.0 km (3:34 / km) +20m 3:32 / km
shoes: Saucony Kinvara 8

Pretty solid run. Quite hot, and didn't hit my stride as well as I could have, but super stoked. I couldn't quite keep up with Fred (he was 20 seconds faster), but otherwise I'm very happy with how this went

Saturday Feb 10 #

Swimming 15:00 [3] 0.8 km (3.2 kph)

Easy swimming with 6*30 hard strokes
7 AM

Running 21:30 [3] 4.44 km (4:51 / km) +25m 4:43 / km
ahr:121 max:136 shoes: Saucony Kinvara 8

Easy running with 5*100m strides with 30 seconds rest between each

Thursday Feb 8 #

6 AM

Running 40:00 [3] 8.71 km (4:36 / km) +10m 4:34 / km
ahr:129 max:152 shoes: Saucony Kinvara 8

Mostly easy running with 6*1 minute at 3:30/km

Legs not feeling amazing
5 PM

Road cycling 1:03:25 [3] 25.7 km (24.3 kph) +260m
ahr:117 max:164

Pre-race intervals: out to Bishopscourt for 6*2 minutes straight into 30 seconds sprint

Wednesday Feb 7 #

Commuting 32:00 [2] 10.8 km (20.3 kph) +90m

To and back from varsity with a quick stop at the Claremont library. Nice to ride to varsity again
5 PM

Swimming 50:00 [3] 3.0 km (3.6 kph)

Afternoon swim with Ryan...feeling much better today, and actually swimming decently

400 warm up; 4*100 of 25 drill, 25 swim; 3*(4*50 sprint on 50s, 2*100 on 1:35, 1*200 on 3:20) [managed to stay right next to Ryan for that whole set, so pretty stoked]; 12*25 sprint on 40s; 100 cool down

Tuesday Feb 6 #

6 AM

Running 45:08 [3] 10.01 km (4:31 / km)
ahr:132 max:165 shoes: Saucony Kinvara 8

Last running session before the weekend. Also the first proper morning run session of the year - we had quite a turn out (Ricardo, Kyle, Michelle, Brad, Anna and Kirstin)

15 minute warm up; 4*100m strides with 30s jogging between; 5*2 minutes at 3:30/km with 2 minutes easy in between; 10 minute cool down
5 PM

Road cycling 1:34:53 [3] 36.82 km (23.3 kph) +360m
ahr:125 max:168

Still fairly tough for a taper week!

8*30s max sprints with 90s recovery (on flat)
5*2 minutes (154-160bpm) straight into 30s sprint with 2:30 recovery

Monday Feb 5 #

Strength 20:00 [3]

Core stuff again
6 AM

Swimming 17:00 [3] 1.0 km (3.5 kph)

I really tried this morning, but my arms were feeling wrecked, and I think I just wasn't mentally there

400m warm up; 8*25m sprint; 2*200 on 3:30

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