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Training Log Archive: MikeRoss04

In the 7 days ending Mar 24:

activity # timemileskm+m
  Road cycling5 3:28:50 59.8(17.2/h) 96.24(27.7/h) 610
  Swimming5 2:33:58 6.84(2.7/h) 11.0(4.3/h)
  Running4 2:26:43 18.5(7:56) 29.78(4:56) 300
  Mountain biking1 1:30:42 19.76(13.1/h) 31.8(21.0/h) 275
  Total15 10:00:13 104.9(5:43) 168.82(3:33) 1185
averages - sleep:67.3 weight:67.1kg

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MoTuWeThFrSaSu

Sunday Mar 24 #

Note

South African triathlon championships. First elite outing for me

Relatively happy with my swim. I'm still quite a long way behind the front pack, but I wasn't last out the water and I'm still catching up to those ahead of me

Felt decent on the bike, and managed to work well with Mike Ferreira. I think I was set for a pretty good finish to the race, because most of this bunch seemed blown to pieces
2 PM

Swimming race 17:58 [4] 1.5 km (5.0 kph)

Rough sea conditions. I took a while to get out past the breakers, and then couldn't ever find a rhythm, with the waves constantly lifting you up and dropping you back down. I also hadn't swum the course the day before, which was a mistake in hindsight, because I had no idea what I should be trying to sight. I ended up mainly just watching the people ahead of me, and trying to follow where they went. Basically no chance of bunches forming because of all the waves. Struggled a little coming back into shore - just something I haven't practiced enough

A decent enough start. I've still got a whole load more work to do on this front, but really happy with how things are progressing
3 PM

Road cycling 30:30 [4] 20.0 km (39.3 kph) +50m

I left transition with Mike Ferreira, Asher Biggs and this Spanish oke. Mike launched a big attack to drop the Spanish guy, and then the 3 of us worked really well - Mike definitely did a lot of the work, but I did my share

We ended up slowly working out way through the field, picking up lots more people, until we were eventually about 12 (with Cam McNair, Ruan van Zyl, Keegan Cooke, Pieter-Jan van der Merwe, Matthew Greer and a few others). It turned out that we were the second group on the road, with only 6 people ahead of us (including Henri Schoeman and JP). I was feeling pretty comfortable, and taking more turns on the front than most people. Unfortunately I hit a stone just after Suncoast, and that was that

Really disappointed, but that's racing...while it was really hot (and who knows, I might have struggled with cramps), running under 38 minutes would have made me 2nd U23 and 8th overall and under 35 minutes would have made me 1st U23 and 5th overall. I'd back myself for both of those

Saturday Mar 23 #

8 AM

Road cycling 35:00 [2] 17.0 km (29.1 kph) +50m

Rode the bike course a few times. Included 6*1 minute hard, 1 minute easy
9 AM

Running 20:00 [3] 4.34 km (4:36 / km)
ahr:124 max:145 shoes: Saucony Kinvara 9

Easy run along the promenade with some strides
12 PM

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

Pre-race swim

400m easy
8*50 as 25 easy, 25 hard (on 60s)
200 easy

Friday Mar 22 #

12 PM

Swimming 24:00 [3] 1.7 km (4.2 kph)
slept:67.3

Pretty relaxed swim - feeling decent

2*200 easy warm up [20s]
12*25 every 2nd hard [on 30s]
200 easy
12*50 every 3rd hard [on 60s]
200 easy
3 PM

Road cycling 49:59 [2] 20.61 km (24.7 kph) +175m
ahr:104 max:128

Very relaxed recovery spin

A few laps of Tunbridge / past Bjorns and the tennis courts and then up Methven and the second half of the 8km TT course

Thursday Mar 21 #

7 AM

Running 36:12 [2] 7.68 km (4:43 / km) +75m 4:30 / km
ahr:122 max:137 shoes: Saucony Kinvara 9

Another easy run. To the end of Tunbridge and back with a few short little loops
5 PM

Swimming 39:00 [3] 2.8 km (4.3 kph)
weight:67.5kg

Race day set

5*100 easy [15s]
8*25 hard [on 30s]
5*100 race effort [in on 1:18-20, out on 1:40]
400 easy
8*50 > race effort [in on 37s, out on 55s]
400 easy
8*25 hard [on 30s]
200 easy

Wednesday Mar 20 #

8 AM

Running 50:00 [3] 10.96 km (4:34 / km) +50m 4:28 / km
ahr:129 max:153 shoes: Saucony Kinvara 9

Not great, but getting it done. Rather humid back in Durban, and just generally a bit over it. Also did the session on the roads around my house, which aren't exactly conducive to this kind of thing

20 minutes easy
12*1 minute on, 1 minute off
Easy back home
5 PM

Road cycling 43:21 [3] 18.73 km (25.9 kph) +150m
ahr:122 max:155

Firing up ahead of the weekend

6*30s sprint with 90s recovery
3*90s hard, 120s recovery

Unfortunately punctured, didn't have spares and my parents couldn't come fetch me, so ended up walking 1.5kms home. The ride was cut a bit short

Tuesday Mar 19 #

7 AM

Mountain biking 1:30:42 [2] 31.8 km (21.0 kph) +275m
ahr:112 max:136

Nice and easy along the greenbelts. Making extra sure I don't fall off today :P
1 PM

Swimming 58:00 [3] 4.0 km (4.1 kph)
weight:66.6kg

Decent swim today. Nothing too hectic, but I do tend to find these long intervals a bit tedious

6*100 as 75 freestyle, 25 backstroke/breaststroke

6*500 with 20s rest as:
#1&2 - easy, no tools (1:30/100)
#3&4 - tempo, p/b (1:28/100)
#5&6 - tempo, paddles + p/b (1:27/100)

8*25 hard (on 30s)
200 easy

Monday Mar 18 #

7 AM

Running 40:31 [2] 6.8 km (5:57 / km) +175m 5:17 / km
ahr:122 max:140 shoes: Brooks Pure Grit 4

Easy run in the forest with Kirstin. Along the lower paths to Kirstenbosch and back
4 PM

Road cycling 50:00 [2] 19.9 km (23.9 kph) +185m
ahr:107 max:128

Up to Rhodes Avenue, down to Constantia and back home. Nice and easy

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