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Training Log: MikeRoss04

In the last 7 days:

activity # timemileskm+m
  Road cycling3 7:31:51 127.27(16.9/h) 204.82(27.2/h) 1805
  Running3 3:36:58 24.3(8:56) 39.11(5:33) 790
  Swimming2 2:10:00 4.5(2.1/h) 7.25(3.3/h)
  Total8 13:18:49 156.08(5:07) 251.18(3:11) 2595
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Sunday Apr 23 #

8 AM

Running 2:03:13 [3] 18.0 km (6:51 / km) +750m 5:40 / km
ahr:140 max:160 shoes: Brooks Pure Grit 4

Fantastic to spend some quality time on the mountain. Part recce for an upcoming trail race, and partly because I just wanted to...

From Rhodes Mem, up to the blockhouse along the jeep tracks. Then only my favourite piece of singletrack, and up to the saddle (think I went too early, and ended up quite far up Devils Peak). Down the other side, and across to Newlands Ravine. Down the ravine, and then along the contour path towards Kirstenbosch. Down at the big rock and then back via the cycle path

Super weather, just quite windy. A couple of people were being rescued from Newlands Forest (the one I saw didn't look optimistic at all) so again a reminder to be careful

Saturday Apr 22 #

6 AM

Road cycling 3:31:52 [3] 101.5 km (28.7 kph) +790m
ahr:128 max:160

Eventful start to the day. Woke up to find messages telling me about a ride. Then rushed to catch up, and ended up chasing all the way up Constantia Nek, Chappies, Black Hill and into Simonstown (first 45km averaging 30km/hr by myself) before eventually meeting them at the point

Took a mellow cruise back from there via Boyes Drive. A pleasant day out in beautiful, sunny conditions

Friday Apr 21 #

6 AM

Swimming 1:10:00 [3] 3.8 km (3.3 kph)

Actually a decent swim this morning. Managed to do tumble turns the whole way through, which is a first. I've just been lazy about it, so happy to see I can actually do them. It made a bi difference

350m warm up; 8*50m sprint with bands (leaving on 1:00); 7*400m on 7:00 getting faster each time (6:40-6:10); 50m easy; 4*25m sprint; 100m cool down

Thursday Apr 20 #

5 AM

Road cycling 1:53:43 [4] 50.3 km (26.5 kph) +615m
ahr:125 max:170

Morning intervals with Ryan, Aaron, Matt, and someone whose name eludes me (she's trying to become a pro triathlete) up Ou Kaapse Weg

Fairly fast ride out to the base, and then 3*10 minutes. We started from the robots towards Westlake

My legs were feeling quite sore, and I didn't get much sleep, but I seemed to be going up the hill decently. Managed to drop Ryan and Aaron and jostled with Matt. A good morning out, those 2 are quality
4 PM

Running 42:23 [2] 8.92 km (4:45 / km) +40m 4:39 / km
ahr:124 max:135 shoes: Saucony Kinvara 6

Feeling pretty broken this afternoon, so struggled through this

Just easy jogging out towards the common, across Sandown, and back home via Belvedere

Wednesday Apr 19 #

6 AM

Running intervals 51:22 [4] 12.19 km (4:13 / km)
ahr:132 max:170 shoes: Saucony Kinvara 6

Early morning track session with Ricardo. Did just over 3kms warm up, then 15*400m with a minute rest, and then 2.5kms cool down

Legs still aren't feeling great from the weekend, so probably not as fast as I should be running. Moving decently though, so happy with that (70-75 seconds per 400m). Started at the middle steps at the cricket club, and finished at the usual finish...I hope that's 400
6 PM

Swimming 1:00:00 [3] 3.45 km (3.5 kph)

Feeling terrible at the start, but seemed to get into it as the session wore on

400m warm up; 5*200m threshold on 3:30; 5*100m threshold on 1:45; 5*200m threshold-2.5 on 3:30 with paddles; 5*100m threshold-2.5 on 1:45 with paddles; 50m cool down

Tuesday Apr 18 #

5 AM

Road cycling 2:06:16 [2] 53.02 km (25.2 kph) +400m
ahr:112 max:135

Still stiff, so another easy roll around. The usual loop around the mountain (Constantia Nek, Suikerbossie, Town)

The weather was fantastic, so I really enjoyed it! We pushed a bit coming off Suikerbossie towards town, and legs felt better than they have been feeling for a while, so happy with that

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