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Training Log Archive: MikeRoss04

In the 7 days ending Feb 24:

activity # timemileskm+m
  Mountain biking4 5:17:37 63.85(12.1/h) 102.75(19.4/h) 1480
  Running5 3:18:22 25.9(7:39) 41.69(4:45) 756
  Swimming5 2:37:08 6.96(2.7/h) 11.2(4.3/h)
  Road cycling1 1:10:02 17.45(14.9/h) 28.08(24.1/h) 205
  Commuting1 42:00 9.32(13.3/h) 15.0(21.4/h) 100
  Total14 13:05:09 123.48(6:22) 198.72(3:57) 2541
averages - weight:67.6kg

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Sunday Feb 24 #

Note

Xterra Grabouw 2019

Brief recap: incredibly happy with my swim and run. Disappointed that I lost so much time on the mountain bike. 6th overall in 2:39:46

Brad Weiss was 1st in 2:29:08, while 3rd place wasn't very far ahead (2:36:16), which is definitely within reach, especially considering I lost 5 minutes to him on the last 20kms of the cycle...It's really time to start working on my mountain biking



Swimming race 21:08 [4] 1.5 km (4.3 kph)

Stoked with this. A non-wetsuit swim in fresh water is the worst combination for an average swimmer, so happy to see I could still put out a decent time

Started in the middle of the pack, in the front row. Went out hard, then settled into a comfortable rhythm and felt good the whole way. On some feet for a little bit, but spent the second half by myself

9th fastest swim overall

Mountain biking race 1:26:55 [4] 27.0 km (18.6 kph) +650m

Disappointed with this - not really surprising though, considering I've ridden my mountain bike 3 times in the last 4 months, including today

Going well uphill but then losing a whole load of time whenever the road went downhill. Just nervous and worried about falling off

21st fastest cycle overall

Running race 49:01 [4] 12.33 km (3:59 / km) +256m 3:36 / km
shoes: Brooks Pure Grit 4

Definitely the best part of the race. Feeling really good, and catching lots of people. Went out quite hard, a bit more conservative through the middle, and then hard towards the end. Eased off on the beach section when I couldn't see anyone in front or behind

The new, flatter route really seems to suit me

Fastest run overall (by a minute)

Saturday Feb 23 #

7 AM

Mountain biking 40:30 [3] 14.99 km (22.2 kph) +150m
ahr:112 max:157

Last little bit before Xterra tomorrow

Easy to Canterbury. Then 4*1 minute hard with 2 minutes recovery
8 AM

Running 22:47 [3] 5.0 km (4:33 / km)
ahr:126 max:146 shoes: Saucony Kinvara 9

Rondebosch parkrun. Very relaxed with 5*20 seconds on, 40s off
3 PM

Swimming 15:00 [3] 1.0 km (4.0 kph)

Getting my swimming ready for tomorrow. Mostly easy with a couple of pick ups

Friday Feb 22 #

Swimming 26:00 [3] 2.0 km (4.6 kph)

Some days you feel really great! Today was one such day :)

4*100 easy [15s]
8*25 hard [20s]
3*100 at race effort (1:16, 1:20, 1:20) [out on 1:45]
200 easy (1:26/100)
6*50 above race effort (in on 37-38, out on 60)
200 easy (1:26/100)
8*25 as 15 max, 10 easy (30s)
100 easy
7 AM

Running 30:00 [2] 6.23 km (4:49 / km)
ahr:124 max:136 shoes: Saucony Kinvara 9

Easy jog around Joel's loop
9 AM

Mountain biking 1:10:00 [2] 26.32 km (22.6 kph) +180m
ahr:109 max:131

Along the greenbelts, around Tokai forest and back

Wednesday Feb 20 #

7 AM

Running 46:59 [3] 8.13 km (5:47 / km) +300m 4:53 / km
ahr:132 max:159 shoes: Brooks Pure Grit 4

Lower paths to Kirstenbosch, up to the bike track, along Woodcutters and back via the dam
12 PM

Road cycling 1:10:02 [4] 28.08 km (24.1 kph) +205m
ahr:115 max:157

Last proper set of intervals before Xterra this weekend

Up to Canterbury for 6*30s sprint (90s recovery) followed by 6*90s hard (120s recovery)
4 PM

Swimming 47:00 [3] 3.2 km (4.1 kph)
weight:66.8kg

Feeling pretty good in the water today :)

4*100 warm up

5*500 with 20s rest as:
#1&2 - easy with no tools (1:29/100 pace)
#3&4 - tempo with p/b (1:27/100 pace)
#5 - tempo with p/b and paddles (1:24/100 pace)

8*25 hard (on 40s)
100 cool down

Tuesday Feb 19 #

7 AM

Running 49:35 [3] 10.0 km (4:58 / km) +200m 4:30 / km
ahr:128 max:151 shoes: Brooks Pure Grit 4

From the track, briefly into the forest and then back. Finally feeling decent again :)
4 PM

Mountain biking 2:00:12 [3] 34.44 km (17.2 kph) +500m
ahr:119 max:155

To the UCT track. Around there a few times. Then onto the mountain with Dan. Up Plum pudding and down the other side.Back home via the M3 path and the footbridge

Monday Feb 18 #

Commuting 42:00 [2] 15.0 km (21.4 kph) +100m

To varsity and back, then to gym and back
4 PM

Swimming 48:00 [4] 3.5 km (4.4 kph)
weight:68.3kg

Average session today. Feeling a bit off in my stomach - not sure what's going on there. Just getting it done...

8*50 every 4th hard
200 with fins
10*25 hard on 30s
40*50 (1 minute between sets) as:
#1-10: no tools (in on 38s, out on 60s)
#11-20: fins (in on 35s, out on 60s)
#21-30: p/b, paddles and band (in on 39-40s, out on 65s)
#31-40: paddles and fins (in on 33-34s, out on 60s)

200 easy with paddles and p/b
8*25 hard on 40s
200 cool down

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