Rosanna
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
- Miles:
- 3695 total / 0 in 2013
- Goal:
fun!
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Rosanna logged 3695 miles.
Last workout over 1 year ago. Help get them back on track!
Entries
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VELO
good Power Intervals ladder (indoor) 01:00
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swim
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Nice Job:
Awesome Ros. You will rock at the half IM.
almost 2 years ago
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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
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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!
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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!
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Long ride!
almost 2 years ago • Like
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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.
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swim
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RUN
good usual up and down Friendship Rd 11 km 01:10 10:14 pace
Took it easy, focusing on form. Enjoyed...
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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 :-)
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You missed out on that ride on SUnday!
almost 2 years ago • Like
- Show 3 more comments...
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34km/hr paceline isn't that fast btw :)
almost 2 years ago • Like
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^^ It is fast with those bikes. If you see those bikes you wont ride at all.
almost 2 years ago • Like
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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
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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 2 years ago • Like
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VELO
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FIT
good Windsurfing in Bentota
Low wind but good enough to practice jibes and tacks. Had fun with Rajesh big 5.5 sail
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swim
Rainbow Club 1000 m
Swim endurace is slowly coming back. Need to focus on the form to gain efficiency in the water :-)
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Nice Job:
Nice one Ros!
almost 2 years ago
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Nice Job:
Nice! I got a Vasa Ergometer shipped to me here in Afghanistan so I can improve my swim times.
almost 2 years ago
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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!!
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What road is this?
almost 2 years ago • Like
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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!!
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Nice Job:
Glad to see you doing extra work at home!
almost 2 years ago
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FIT
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Seems like a very good workout!
almost 2 years ago • Like
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VELO
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RUN
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VELO
good Home-Hanwella and back 62 km 02:00 19.3mph pace
Enjoyed the ride without traffic thanks to Pooya Day!!
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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
Rosanna
Good job Ros! Coach Jason sounds scary from what I heard from you and Raj! :)
over 1 year ago
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!
over 1 year ago • Like • 3 people