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Training Log Archive: MikeRoss04

In the 7 days ending Feb 25, 2018:

	activity	#	time	miles		km		+m
	Running	4	2:26:39	19.41	(7:33)	31.23	(4:42)	385
	Mountain biking	2	2:11:30	26.12	(11.9/h)	42.03	(19.2/h)	630
	Swimming	3	1:54:07	4.23	(2.2/h)	6.8	(3.6/h)
	Road cycling	1	1:39:44	22.85	(13.7/h)	36.77	(22.1/h)	420
	Commuting	2	50:00	10.81	(13.0/h)	17.4	(20.9/h)	185
	Total	9	9:02:00	83.41	(6:30)	134.23	(4:02)	1620
averages - sleep:7

2:44

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Saturday Feb 24, 2018 #

Note

Xterra Grabouw 2018

Entered as a pro for the first time. Super stoked with the end result - 10th overall amongst some quality athletes (finished in 2:47:24)

I could have finished a few places higher if I hadn't crashed and had a better run (plus transitions still need work). A great day out though

8 AM

Swimming race 24:07 [4] 1.5 km (3.7 kph)

Really happy with this. The wetsuit certainly helped, but my swimming has come on a long way!

Settled into a nice rhythm, and was swimming alongside Mike Ferreira (junior world champ) and Conrad Stoltz (multiple Xterra world champ)

Mountain biking race 1:25:54 [4] 26.0 km (18.2 kph) +500m

I started off well, and by the top of the first climb I could see Mike Ferreira, Darryn Purtell and Cam Macnair

I couldn't quite get on the back of any of them, and then lost lots of time on the technical downhills

Crashed once on a rocky uphill - was going too slowly and fell over
Crashed again at the bottom of the rock garden - went over the handlebars and hit my cheek
And again - went too fast into a donga and slid out...got rather wrecked

Running race 54:37 [4] 10.6 km (5:09 / km) +350m 4:25 / km
shoes: Brooks Pure Grit 4

Struggled with this. On the hills at the beginning, my back was quite sore (not used to Wayde's bike and multiple crashes), so walked up some of the hills. Started to get into it on the flats and downhills, and then finished nicely

Friday Feb 23, 2018 #

6 AM

Mountain biking 45:36 [2] 16.03 km (21.1 kph) +130m
ahr:106 max:141 slept:6.5

I managed to borrow Wayde's Cannondale for the weekend, so taking it out for its maiden voyage

Out to the greenbelts for a short stint and then headed back

7 AM

Running 16:31 [2] 3.6 km (4:35 / km) +5m 4:33 / km
ahr:123 max:147 shoes: Saucony Kinvara 8

Easy running with 3*1 minute at 3:35/km with 2 minutes easy between

Thursday Feb 22, 2018 #

Note
(rest day)

Rest day ahead of Xterra Grabouw this weekend - on the start line with the current Xterra world champion Brad Weiss and the past Ironman world champion Sebastian Kienle

C • Backing you for the win ;) 2

Wednesday Feb 21, 2018 #

6 AM

Running 45:43 [3] 10.84 km (4:13 / km) +5m 4:12 / km
ahr:135 max:152 shoes: Saucony Kinvara 8

15 minute warm up, 4*100m strides with 30 seconds jogging recovery between, 6*2 minutes at 3:40 with 2 minutes easy in between, fast warm down to get my heart rate average over 140 for the Discovery points

3 PM

Swimming 45:00 [3] 2.5 km (3.3 kph)

400 warm up
8*50 (hard/easy) on 55s
4*200 descending on 3:20 (3:05, 3:00, 2:55, 2:52)
8*100 on 1:45 (all around 1:27)
100 cool down

Tuesday Feb 20, 2018 #

Commuting 32:00 [2] 12.0 km (22.5 kph) +95m

To campus and then back via Kauai

5 AM

Road cycling 1:39:44 [4] 36.77 km (22.1 kph) +420m
ahr:119 max:165 slept:6.0

Met Ryan and Joe, and then headed to Bishopscourt for some intervals

8*30s almost max with 90s recovery; 5 minutes easy spinning; 5*2 minutes hard straight into 30s sprint with 2:30 recovery

Legs were feeling rather average

Monday Feb 19, 2018 #

Running 29:48 [2] 6.19 km (4:49 / km) +25m 4:43 / km
ahr:121 max:129 slept:8.5 shoes: Saucony Kinvara 8

Easy run around the block catching up on some missed kilometers over the weekend

Commuting 18:00 [2] 5.4 km (18.0 kph) +90m

Commuted up to campus, and then my mountain bike got stolen :'(

4 PM

Swimming 45:00 [3] 2.8 km (3.7 kph)

400, 300, 200, 100 warm up (20 seconds rest between each)

12*100 (1:25-1:28) leaving on 1:40
5*100 max (1:20-1:22) with 1:00 break

100 cool down

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