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Training Log: MikeRoss04

In the last 7 days:

activity # timemileskm+m
  Road cycling4 8:06:27 134.65(16.6/h) 216.7(26.7/h) 2050
  Running6 4:51:20 39.02(7:28) 62.79(4:38) 410
  Swimming4 3:24:00 8.57(2.5/h) 13.8(4.1/h)
  Indoor trainer1 1:50:00 31.07(16.9/h) 50.0(27.3/h)
  Total15 18:11:47 213.31(5:07) 343.29(3:11) 2460
averages - sleep:7.4 weight:67.4kg
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Saturday Nov 17 #

6 AM

Road cycling 2:05:34 [3] 56.55 km (27.0 kph) +600m
ahr:116 max:162 slept:5.0

Hard day yesterday combined with a late night and early morning equals an unhappy body

Mostly easy ride with Matt H, Andrew and Mike. Through Town, up to Kloof Neck, Suikerbossie and home over the Nek. Reasonably hard up Kloof Nek, so was just barely hanging on
9 AM

Running 15:42 [2] 3.25 km (4:50 / km)
ahr:121 max:130

Just plodding around the block

Friday Nov 16 #

7 AM

Running 1:11:45 [3] 15.57 km (4:36 / km) +140m 4:25 / km
ahr:130 max:160 slept:7.0 shoes: Saucony Kinvara 9

Feeling really flat this morning. Left with Ben towards Constantia VA, and then a little up Southern Cross. Back to the VA for 8*2 minutes, but only got through 4 before calling it a day and heading home
10 AM

Swimming 32:00 [3] 2.0 km (3.8 kph)
weight:65.7kg

Easy swim to loosen. Starting to feel much better.

400 warm up
4*100 (in on 1:25, out on 1:35/1:40)
400 with pull buoy
400 swim
200 with p/b
200 cool down
5 PM

Running 55:37 [4] 13.0 km (4:17 / km) +30m 4:14 / km
ahr:138 max:169 slept:1.0 shoes: Saucony Kinvara 9

Feeling so much better this afternoon - it's amazing what a little sleep can do

Decided to finish the missed session from this morning. So warmed up, then did 7*2 minutes at 3:25/km with 1 minute easy between. Did them along Harfield road, so odd ones were into the wind, and even ones with the wind. Ran the same pace throughout, so just adjusted effort levels

Thursday Nov 15 #

6 AM

Running 42:29 [2] 9.13 km (4:39 / km) +50m 4:32 / km
ahr:127 max:142 slept:6.0 shoes: Saucony Kinvara 9

Feeling pretty flat this morning - woke up at 12:30am and spent an hour wide awake before going back to sleep :/ Easy along the rivers
5 PM

Indoor trainer 1:50:00 [3] 50.0 km (27.3 kph)
ahr:123 max:154 slept:1.5

Indoor strength session. Not really up to it today, so ended up dialing back the intensity to make sure I at least finished the session

12*40s hard (95-100rpm) with 80s rest
3 minutes easy
10*70s hard (55-60rpm) with 80s rest
3 minutes easy
8*100s hard (50-55rpm) with 80s rest

Wednesday Nov 14 #

11 AM

Swimming 52:00 [4] 3.7 km (4.3 kph)
slept:8.0 weight:67.3kg

Pretty savage swim today. Swam behind Ryan for the 100s, so definitely faster than I could have done next to him, but still swimming decently

3*200 warm up [30s]
12*25 easy/hard on 30s
400 hypoxic breathing (3,5,7)

6*100 leaving on 1:30 (arriving on 1:18-1:20)
30s extra rest
6*100 with paddles leaving on 1:25 (arriving on 1:15)
1 minute rest
6*100 with paddles and fins leaving on 1:23 (arriving on 1:18)

200 easy with buoy
4*50 max with 1 minute rest (34-35s)
200 cool down
5 PM

Road cycling 2:02:23 [3] 55.21 km (27.1 kph) +800m
ahr:115 max:140 slept:1.0

Really enjoyed this :)

Easy riding, but looking for hills. Mainly in Bishopscourt and then Southern Cross and Rhodes Drive

Tuesday Nov 13 #

7 AM

Running 55:47 [2] 11.0 km (5:04 / km) +120m 4:49 / km
ahr:122 max:138 slept:8.0 shoes: Saucony Kinvara 9

Easy morning run with Sophie

From Constantia VA, along Brommersvlei, did the parkrun route, then to the end of Brommersvlei and down the hill then back to the VA
3 PM

Road cycling 2:00:00 [2] 54.92 km (27.5 kph) +400m
ahr:110 max:137

Time in the saddle. Past the creamery, along Newlands Avenue, up Canterbury, along Rhodes Drive, to Westlake, a loop of the Ladies Mile TT and back home via Bergvliet

Monday Nov 12 #

2 PM

Swimming 1:00:00 [3] 4.0 km (4.0 kph)
slept:8.0 weight:68.5kg

Feeling tired today, so going no where. The active recovery day was much needed

8*50 warm up [10s]
8*50 as 25 backstroke, 25 freestyle with fins [10s]
6*500, the first 3 with a pull buoy, then last 3 without [20s]
200 cool down

Sunday Nov 11 #

6 AM

Road cycling 1:58:30 [2] 50.02 km (25.3 kph) +250m
ahr:102 max:120 slept:6.5

Light spin with Nolan, Meg M and Meg A

From Hermanus, out towards the Kleinmond turnoff and back. Not feeling too bad this morning. Really nice roads, but again quite windy
9 AM

Running 50:00 [3] 10.84 km (4:37 / km) +70m 4:28 / km
ahr:133 max:156 shoes: Saucony Kinvara 9

Possibly my first run with Jono?

From his place along the cliff path both ways and back. Spent a few minutes warming up, the did 15 minutes at 4:22/km (probably around 4:05 on a flatter/less windy path) and then 8*25 second strides
4 PM

Swimming 1:00:00 [3] 4.1 km (4.1 kph)
weight:68.2kg

I thought this was a bit rough considering the weekend I've had...somehow I managed a decent session, and was swimming faster than Richard thought in a few places

8*75 warm up (50 free, 50 back)

8*400 as:
#1-2: tempo on 6:10
#3-4: tempo with paddles on 6:00
#5-6: tempo with paddles, buoy and band on 6:10
#7-8: tempo with paddles and fins on 5:45
***20s extra rest between pairs; generally arrived 10-15s before leaving

8*25 hard on 30s
100 cool down

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