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Rosanna logged 3695 miles.

Last workout almost 7 years ago. Help get them back on track!

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  1. VELO
    good Power Intervals ladder (indoor) 01:00

    used Raj trainer and for the first time checked power wattage: 150w average, including recovery intervals, and 200w av for the power intervals. Max power in the last give-it-all interval: 230w!! CT... read more

    • Rosanna N.
      Rosanna N.

      Jason Koop!! He is also a very good ultramarathoner and has absolutely no pity for slackers!! If you manage to get hold of "Cycling for Power" CTS video, you should check him out :-) Fun!

      almost 7 years ago Like3 people

    • Venky
      Venky Nice Job
      Nice Job:

      Good job Ros! Coach Jason sounds scary from what I heard from you and Raj! :)

      almost 7 years ago

  2. swim
    good Pool session at NCC 2000 m

    1,000m continuous.... swim form is coming back!!

    • Rnair
      Rnair Nice Job
      Nice Job:

      Awesome Ros. You will rock at the half IM.

      almost 7 years ago

  3. FIT
    good Windsurfing in Bentota Bay 01:00

    After waiting for the wind, at last by 3pm it was there!! Went out with the biggest and heaviest sail I ever used! 7.8 m2 and had quite a workout handling it, but when it picked up speed I could re... read more

  4. VELO
    great Bentota to Ambalangod and back 46 km 01:28 19.5mph pace

    Rode with powerful friend and took turns in a fast paceline. First 20k averaged 33km/hr!! Average went down on way back, fighting a strong headwind. It is always fun riding along the coast!

  5. VELO
    good A7 Hanwella and beyond 72 km 02:29 18.0mph pace

    Mixed ride with a bit of everything. Few power intervals, one stretch with other cyclist, progressions, just cruising, and, of course, plenty of bus dodging!

  6. swim
    NCC pool 1000 m

    Great tempo trial 500m at 13.5min (without flipturns). After 1 year break and 2 weeks back in the water, this is a good baseline to improve on.

  7. swim
    NCC pool 1500 m

    Form, form, form!!! Drills, drills, drills!!!!

  8. RUN
    good usual up and down Friendship Rd 11 km 01:10 10:14 pace

    Took it easy, focusing on form. Enjoyed...

  9. RUN
    alright Usual up and downs Japanese F... 7 km

    Worked on form and base, with a descending ladder in between. Felt a bit lazy, I need to start going longer and push myself a bit harder :-)

  10. swim
    alright Pool laps 1500 m

    No use of swimming a lot if the form and technique are wrong! I would end up reinforcing the wrong muscle memory, so here I am, frustratingly back to basics (and lucky enough to have found a great ... read more

    • Scott G.
      Scott G.

      Hey Ros, I bought a Vasa Ergometer and had it shipped to me here since I have no pool. It is very good for working on form. I can't wait to get in the water and see how much my swim times have improved :)

      almost 7 years ago Like

  11. VELO
    great Home to Kosgama and back 71 km 02:18 19.2mph pace

    great ride with local cyclists

  12. FIT
    good Windsurfing in Bentota

    Low wind but good enough to practice jibes and tacks. Had fun with Rajesh big 5.5 sail

  13. swim
    Rainbow Club 1000 m

    Swim endurace is slowly coming back. Need to focus on the form to gain efficiency in the water :-)

    • Rnair
      Rnair Nice Job
      Nice Job:

      Nice one Ros!

      almost 8 years ago

    • Scott G.
      Scott G. Nice Job
      Nice Job:

      Nice! I got a Vasa Ergometer shipped to me here in Afghanistan so I can improve my swim times.

      almost 7 years ago

  14. RUN
    Japanese friendship road - up... 7 km 00:38 08:44 pace

    Fast 2km interval in 9min 50sec! I wish I could keep this speed for 10km!!

  15. VELO
    good Power intervals, indoor trainer 31 km 01:00 19.3mph pace

    Nasty CTS trainer Jason always makes me suffer on those power intervals!!

    • Rnair
      Rnair Nice Job
      Nice Job:

      Glad to see you doing extra work at home!

      almost 8 years ago

  16. FIT
    great Intense day of big-kite flying

    Getting ready to try kitesurfing in the water :-)

    • Rnair

      Seems like a very good workout!

      almost 8 years ago Like

  17. VELO
    good Home-Kosgama and back 71 km 02:32 17.4mph pace

    average ride trying to go a bot longer

  18. VELO
    good Home-Hanwella and back 62 km 02:00 19.3mph pace

    Enjoyed the ride without traffic thanks to Pooya Day!!

  19. VELO
    good Bentota-Ambalangoda and back 50 km 01:45 17.8mph pace

    Most funny ride! Changed my wheels with heavy DT Swiss and could not ride at more that 22km/hr on the way to Ambalangoda. Thought it was because of heavy wheels and fat 25 tyres, then realized the ... read more

    • Mark

      DailyMile says you averaged 46kmph. With the brakes on?! Maybe you should have someone else put you wheels on? ;-)

      about 7 years ago Like1 person

    • Rosanna N.
      Rosanna N.

      ^^lol, that's science fiction! Let me edit as needed :-)

      about 7 years ago Like1 person

    • Rnair

      I dont think Ros got the point Mark :)

      about 7 years ago Like

    • Mark

      No, she missed it. LOL.

      about 7 years ago Like