Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log: MikeRoss04

In the last 7 days:

activity # timemileskm+m
  Road cycling2 4:47:46 75.15(15.7/h) 120.95(25.2/h) 945
  Swimming3 3:20:00 6.74(2.0/h) 10.85(3.3/h)
  Mountain biking1 2:47:47 33.86(12.1/h) 54.5(19.5/h) 645
  Running4 2:45:10 21.75(7:36) 35.0(4:43) 512
  Total10 13:40:43 137.51(5:58) 221.3(3:43) 2102
«
2:47
0:00
SaSuMoTuWeThFr

Friday Mar 24 #

5 AM

Swimming 1:10:00 [3] 4.0 km (3.4 kph)

Feeling quite sore this morning, so didn't swim as fast as I could have. I guess it happens occasionally

Warm up:
200m drill; 300m side kick with fins; 400m pull with paddles and pull boy; 500m swim

Main set:
5*400m with paddles. Supposed to leave on 6:30, but I think I was leaving on 7:00
8*50m sprints (half butterfly, backstroke, breaststroke, freestyle)

Cool down:
200m

Thursday Mar 23 #

4 AM

Road cycling 2:28:02 [3] 66.06 km (26.8 kph) +325m

Another early morning roll. Easy out to Simonstown, then 4*4 minutes before coming back home via Tokai

Legs were broken, so happy to take a slightly easier day this morning

Wednesday Mar 22 #

6 AM

Running tempo 25:44 [4] 7.0 km (3:41 / km) +35m 3:35 / km
shoes: Saucony Kinvara 6

Morning tempo around the block. Legs feeling a bit sore, but pretty happy I managed to keep up a decent pace. Easy down First Avenue with the wind, and then a serious struggle up Second into the wind
7 AM

Running warm up/down 14:52 [2] 3.0 km (4:57 / km) +10m 4:52 / km
shoes: Saucony Kinvara 6

Hobbling around as my warm up and cool down
6 PM

Swimming 1:00:00 [3] 2.9 km (2.9 kph)

Another swim session in the bag. My legs were feeling close to cramping for most of the session, but luckily I managed to avoid that

300m warm up; 6*50m sprint with bands; 4*(4*25m sprint on 30 seconds, 100m sprint on 2:00); 700m straight (25m hard, 25m easy, 25m hard, 25m butterfly); 8*75m, 25m side kick, 25m catch-up, 25m swim (with fins); 200m cool down



Tuesday Mar 21 #

7 AM

Road cycling 2:19:44 [3] 54.89 km (23.6 kph) +620m

I couldn't bear going cycling at 4:30 this morning, so decided to go by myself a bit later

Headed out to Forrest Drive to do 5*~5 minute strength intervals. After that tried to get a bit more distance in, so headed out to Westlake, and back via Blue Route Mall. The stopped at Constantia for a smoothie, before heading back home. It's going to be a scorcher today

Monday Mar 20 #

6 AM

Swimming 1:10:00 [3] 3.95 km (3.4 kph)

Feeling a bit lazy, perhaps didn't push as hard as I should have

550m warm up (200m drill); 8*50m butterfly there, easy back; 6*200m leaving on 3:30; 400m easy; 6*200m leaving on 3:30; 100m easy

6 PM

Running 57:26 [2] 12.0 km (4:47 / km) +45m 4:42 / km
shoes: Saucony Kinvara 6

Easy afternoon run. Headed out along what becomes Liesbeek Parkway to the Common, and then back via Belvedere. Continued along Rosmead to Maynardville Mall, before coming back home along Gibson.

The longest afternoon run I've had in a while. Feeling a bit sore, but otherwise good except for a stitch in the first 2kms

Sunday Mar 19 #

6 AM

Mountain biking 2:47:47 [3] 54.5 km (19.5 kph) +645m

Finally got a chance to explore Tokai. It was amazing!

From home to lower campus along the road, then the usual way into Tokai. Headed out into the trails, mainly doing the DH trail and Snakes a couple of times before heading back via DH3. Some really hectic sections, but generally not too bad. Came unstuck once on Boulders, but otherwise I didn't die, which was great :P

So much fun. I'd really like to spend some more time there soon

Saturday Mar 18 #

7 AM

Running warm up/down 37:08 [2] 6.9 km (5:23 / km) +62m 5:09 / km
shoes: Brooks Pure Grit 4

Took an easy jog from Rhodes mem bottom parking past both reservoirs to the jeep climb. Afterwards went along the flat route out towards Kirstenbosch and back

Running intervals 30:00 [4] 6.1 km (4:55 / km) +360m 3:48 / km
shoes: Brooks Pure Grit 4

30 minutes of continuous hills, up the jeep track climb from the single track turn off which goes over the river (green bridge) up to the pine tree at the top intersection

About 60 meters climb in 500m. Managed 6 times up and 5 and 2/3 times down before the session was finished. Feeling decent on a longish run for the first time in a while, so super chuffed with that!

« Earlier

Recent Comments

more...

Reports

Search Log


  • Aug 5, 2070 [2,784w, 4d]: Map
  • Aug 5, 2070 [2,784w, 4d]: Flag Counter

Recent Weeks:

Week
Ending
Training hours by intensity
0123456789101112131415
16
Mar 26
Mar 19
Mar 12
Mar 5
Feb 26

Week
Ending
Training hours by activity
0123456789101112131415
16
Mar 26
Mar 19
Mar 12
Mar 5
Feb 26

Week
Ending
Training kilometers by activity
0102030405060708090100110120130140150160170180190200210220230240250
260
Mar 26
Mar 19
Mar 12
Mar 5
Feb 26

all weeks | months | years | as calendar