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Training Log: MikeRoss04

In the last 7 days:

activity # timemileskm+m
  Swimming4 3:17:00 6.59(2.0/h) 10.6(3.2/h)
  Hiking1 3:15:00 3.73(52:18) 6.0(32:30) 600
  Mountain biking2 2:36:23 31.53(12.1/h) 50.74(19.5/h) 515
  Running2 1:03:47 8.45(7:33) 13.6(4:41) 170
  Total9 10:12:10 50.29(12:10) 80.94(7:34) 1285
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Friday Feb 24 #

6 AM

Swimming 35:00 [3] 1.9 km (3.3 kph)

Fairly short swim to get the body into gear ahead of the race tomorrow

400m warm up (100 free, 100 choice); 4*300m leaving on 5:00 (first 2 with paddles); 8*25m sprints leaving on 45s; 100m cool down

Wednesday Feb 22 #

8 AM

Running 47:17 [4] 10.35 km (4:34 / km) +135m 4:17 / km
ahr:137 max:169 shoes: Saucony Kinvara 6

Continuous hills in front of Herschel Girls High School. I only managed 25 minutes before my stomach started playing up. I'm not sure if I have lost some fitness, or if my legs were just tired
4 PM

Mountain biking 59:30 [3] 19.0 km (19.2 kph) +210m
ahr:108 max:138

An easy ride into the greenbelts. I got on at the stables, then went up to the Constantia Nek exit, before coming back down. I left the greenbelts at the main road crossing
6 PM

Swimming 55:00 [3] 2.7 km (2.9 kph)

I was feeling quite tired, but somehow managed to keep up alright, so happy with that

200m warm up; 8*50m fist swimming there, freestyle back (15s rest); 9*200m on 3:30 (first 3 on threshold+5, next 3 on threshold, and last 3 on threshold-5); 3*100m with paddles and bands (15s rest)

Tuesday Feb 21 #

6 AM

Mountain biking 1:36:53 [3] 31.74 km (19.7 kph) +305m
ahr:116 max:162

I had planned on doing the MTD group ride, but it was too early, and I was still feeling quite stiff! Decided instead to do 6*2 minutes up Price Drive on the mountain bike. Feeling reasonably fit, though not very fast. Had a short go on the greenbelts afterwards
5 PM

Swimming 42:00 [2] 2.3 km (3.3 kph)

Shorter than I had planned, but my stomach started feeling quite sore near the end, so decided to call it a day. These are just bonus miles anyway

200m warm up; 1500m straight swim; 600m straight swim
6 PM

Running 16:30 [2] 3.25 km (5:05 / km) +35m 4:49 / km
shoes: Saucony Kinvara 6

I was supposed to be doing 30 minutes of continuous hills, but my body was having none of that. My stomach was feeling funny after the swimming, and the legs were dead. I decided to rather save myself for a session tomorrow morning, and then the race on the weekend

Monday Feb 20 #

6 AM

Swimming 1:05:00 [3] 3.7 km (3.4 kph)

Feeling pretty terrible, and swimming slowly as a result. My body was just feeling quite stiff and sore all over, so I didn't enjoy this at all

200m warm up; 4*100m side kick there, swim back (with fins); 700m with paddles; 1400m; 700m with paddles [I don't think I even managed to make all of these...]; 4*50m underwater there and swim back; 100m easy



Sunday Feb 19 #

8 AM

Hiking 3:15:00 [1] 6.0 km (32:30 / km) +600m 21:40 / km
shoes: Salomon XR Mission

Out hiking with the cousins, Nikki and Nick. Up India Venster, along the top and then down Platteklip. It was quite hectic to see mountain rescue bringing a body down the mountain. Someone had gone missing the night before (possibly during the batrun?)...just a reminder that it can be quite dangerous

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