Training Log Archive: MikeRoss04In the 7 days ending Apr 28, 2019:
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Sunday Apr 28, 2019 #
Note
Walkerbay Big 6 Xtreme
The most incredible weekend of racing. I had an absolute blast the whole weekend. The support was incredible - I had my parents there, which really helped, and then so many other friends cheering and making it such a pleasure. And while the racing was competitive, everyone was super friendly and so made friends with many of those I wasn't already friendly with
Fairly stoked with how I performed. Probably overcooked myself on the first day, and suffered a bit because of that. Otherwise happy with where my running and cycling are at - swimming still needs some work, but it's getting there
The most incredible weekend of racing. I had an absolute blast the whole weekend. The support was incredible - I had my parents there, which really helped, and then so many other friends cheering and making it such a pleasure. And while the racing was competitive, everyone was super friendly and so made friends with many of those I wasn't already friendly with
Fairly stoked with how I performed. Probably overcooked myself on the first day, and suffered a bit because of that. Otherwise happy with where my running and cycling are at - swimming still needs some work, but it's getting there
8 AM
Swimming 12:00 [4] 0.7 km (3.5 kph)
Alright swim. Didn't really feel like I got into a good rhythm. Really cold ocean water - super grateful for my neoprene hood
Road cycling 38:00 [4] 23.0 km (36.3 kph) +100m
My quads were pretty wrecked, so didn't feel like I was putting out much power
Out the water in 7th, out transition in 5th. I was in 3rd by the turn point half way through the first lap. Caught Riaan halfway back in the first lap, then stayed ahead of him the rest of the way. Riding steady rather than especially hard. No chance of catching Nic Quenet, so mainly just trying to maintain my position
Out the water in 7th, out transition in 5th. I was in 3rd by the turn point half way through the first lap. Caught Riaan halfway back in the first lap, then stayed ahead of him the rest of the way. Riding steady rather than especially hard. No chance of catching Nic Quenet, so mainly just trying to maintain my position
9 AM
Running 20:00 [4] 5.6 km (3:34 / km) +40m 3:27 / km
shoes: Saucony Kinvara 9 v2
A pathetic transition, but left feeling better than expected. Riaan was running better than expected - took about a kilometer to catch on to the back of him. Moved past as we got onto the cliff path, where I maintained a 10m gap to the turn point. Moved ahead on the way back - again not going especially deep, but more just trying to stay ahead of the guys behind. Daniel van Niekerk snuck up unseen and finished 11 seconds behind me, but he wasn't ever really going to catch up
2 PM
Swimming 36:18 [3] 2.5 km (4.1 kph)
Such a cool experience swimming point to point in the open ocean. From the New Harbour to the Old Harbour. Feeling decent - I couldn't do any breaststroke because my hamstrings were threatening to cramp. Swam the whole things with Tom Kirk, which made sighting a lot easier
I felt decent and managed to settle into a good rhythm. It definitely wasn't the flattest swim I have ever done, and the buoys were basically non-existent, which made sighting challenging. Still need to put in lots of work to improve my swim
I saw a seal swim underneath me, which was definitely the highlight
I felt decent and managed to settle into a good rhythm. It definitely wasn't the flattest swim I have ever done, and the buoys were basically non-existent, which made sighting challenging. Still need to put in lots of work to improve my swim
I saw a seal swim underneath me, which was definitely the highlight
Saturday Apr 27, 2019 #
8 AM
Mountain biking race 1:30:24 [4] 34.66 km (23.0 kph) +510m
ahr:148 max:172
This was my favourite event of a whole series of fantastic events. I honestly loved every moment
A group of 6 (4 Big 6 guys and 2 lighties) of us moved ahead up the long tarred first climb up Rotary Drive, which finished at about 7 kilometers. Just before the top one of the youngsters broke away, never to be seen again. The 4 Big 6 guys then rode together until 30 kilometers. A great mix of singletrack, jeep track and stunning views. I was definitely not quite as skilled, so hanging on on the technical bits and then having to work hard to catch up
At the 30km mark we went up the big hill from the trail run. Ben dropped off at the bottom, while Jacques survived until the really steep bit where he had to push. Jono Jones and I then worked together really well until the finish - I was looking to gain time on the overall, so didn't contest the sprint in exchange for him helping pull towards the finish
A group of 6 (4 Big 6 guys and 2 lighties) of us moved ahead up the long tarred first climb up Rotary Drive, which finished at about 7 kilometers. Just before the top one of the youngsters broke away, never to be seen again. The 4 Big 6 guys then rode together until 30 kilometers. A great mix of singletrack, jeep track and stunning views. I was definitely not quite as skilled, so hanging on on the technical bits and then having to work hard to catch up
At the 30km mark we went up the big hill from the trail run. Ben dropped off at the bottom, while Jacques survived until the really steep bit where he had to push. Jono Jones and I then worked together really well until the finish - I was looking to gain time on the overall, so didn't contest the sprint in exchange for him helping pull towards the finish
12 PM
Swimming race 17:00 [4] 1.3 km (4.6 kph)
The swim portion of the swim run event. My arms were feeling absolutely wrecked - I was hardly going anywhere!
Running race 11:45 [4] 2.5 km (4:42 / km)
Fortunately I was running a bit better. Caught everyone except Nic halfway through the first run. Stayed clear from there. Felt like I was about to cramp in my hamstrings, so careful to manage that
Friday Apr 26, 2019 #
9 AM
Running race 1:22:30 [4] 19.63 km (4:12 / km) +310m 3:54 / km
ahr:161 max:173 shoes: Brooks Pure Grit 4
Riaan started off rather quickly and I slotted I behind him. We had a nice group of 5 for the first couple of kilometers. On the first decent uphill I moved to the front, to make sure I could control the pace. Just ticking along from there with Rob Shaff and Fred. Fred dropped off around 5 kilometers in, and at about 7.5 I started to move away from Rob. At 12 kilometers I was about 1:30 ahead of Rob but then seemed to gain a lot of time up the last big hill which went to about 15kms. Steady running from there all the way back down to the finish at the Old Harbour. Absolutely incredible trails - I loved every moment!
3 PM
Running 4:37 [4] 1.57 km (2:56 / km)
ahr:172 max:179 shoes: Saucony Kinvara 9 v2
Street Mile. Really mentally challenging having to do another running race in the day. I think I was more nervous than I needed to be - I didn't find this too bad in the end
Riaan again went to the front, we me slotting in behind. Ran like that through the first kilometer and then a couple of people just doing the mile pulled ahead. I let them go, but moved ahead of Riaan and just ran fairly hard through to the finish. Definitely a bit more in the tank
Riaan again went to the front, we me slotting in behind. Ran like that through the first kilometer and then a couple of people just doing the mile pulled ahead. I let them go, but moved ahead of Riaan and just ran fairly hard through to the finish. Definitely a bit more in the tank
Thursday Apr 25, 2019 #
7 AM
Running 22:01 [2] 4.56 km (4:50 / km)
ahr:123 max:143 shoes: Saucony Kinvara 9 v2
Easy run with some strides. Didn't feel amazing - hopefully it's just because I had a shortish night
10 AM
Road cycling 54:00 [2] 25.22 km (28.0 kph) +120m
ahr:111 max:136
Easy roll on the TT bike. Did the Ladies Mile TT course and a few laps along Fir Grove
Wednesday Apr 24, 2019 #
12 PM
Swimming 47:00 [4] 3.4 km (4.3 kph)
weight:68.1kg
A great confidence booster ahead of the weekend
2*400 easy
16*25 building in 4's (on 30s)
8*100 max with 2 minutes rest
-> coming in on 1:13 (last one in 1:11)
1200 easy with paddles, pull buoy and band
200 cool down
2*400 easy
16*25 building in 4's (on 30s)
8*100 max with 2 minutes rest
-> coming in on 1:13 (last one in 1:11)
1200 easy with paddles, pull buoy and band
200 cool down
Tuesday Apr 23, 2019 #
7 AM
Running 55:04 [3] 9.59 km (5:45 / km) +320m 4:55 / km
ahr:131 max:158 shoes: Brooks Pure Grit 4
Easy run in the forest. Feeling a little flat this morning
Along the lower Kirstenbosch paths, up to the bike path, reverse Woodcutters, along to Rhodes Memorial and back to the car
Along the lower Kirstenbosch paths, up to the bike path, reverse Woodcutters, along to Rhodes Memorial and back to the car
5 PM
Mountain biking 12:01 [2] 5.24 km (26.2 kph) +20m
ahr:115 max:129
Made it to just past Mont Clair, realised I had a slow puncture and no sealant in my tires, so called it a day and headed home
Road cycling 1:47:21 [3] 56.37 km (31.5 kph) +180m
ahr:124 max:140
Big gear work on the road. Not pushing particularly hard, just a steady effort. Feeling a little flat - hopefully it's just one of those days and I'm not getting sick. Seemed to be cycling alright though
Out to Fir Grove for a bunch of laps towards Tokai circle and back
Out to Fir Grove for a bunch of laps towards Tokai circle and back
Monday Apr 22, 2019 #
8 AM
Mountain biking 1:00:16 [2] 21.97 km (21.9 kph) +180m
ahr:115 max:130
Easy ride through the greenbelts
4 PM
Swimming 58:00 [4] 4.0 km (4.1 kph)
weight:68.2kg
Almost a carbon copy of yesterdays swim. Feeling great until 3/4 of the way through, and then completely died. I think my lack of swimming in the last few weeks is coming through. Luckily I've got until Saturday for it to come right
2*200 warm up
18*50 as 1E / 1H (leaving on 60s / 55s)
800 pull with paddles and band
18*50 as 2H / 1 E (leaving on 50s / 55s)
800 pull with paddles and band
200 easy
2*200 warm up
18*50 as 1E / 1H (leaving on 60s / 55s)
800 pull with paddles and band
18*50 as 2H / 1 E (leaving on 50s / 55s)
800 pull with paddles and band
200 easy