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Training Log: MikeRoss04

In the last 7 days:

activity # timemileskm+m
  Road cycling2 5:44:31 93.73(16.3/h) 150.84(26.3/h) 1350
  Swimming4 3:43:00 9.32(2.5/h) 15.0(4.0/h)
  Running4 2:49:57 23.74(7:09) 38.21(4:27) 185
  Strength1 40:00
  Commuting1 32:00 6.71(12.6/h) 10.8(20.3/h) 90
  Total11 13:29:28 133.5 214.85 1625
averages - sleep:7.1 weight:66.8kg
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4:15
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WeThFrSaSuMoTu

Monday Aug 20 #

Commuting 32:00 [2] 10.8 km (20.3 kph) +90m

The usual

Strength 40:00 [2]

The usual. Very unmotivated to do this
3 PM

Swimming 45:00 [3] 3.0 km (4.0 kph)
slept:8.25 weight:66.8kg

Easy miles with Meg. The water was freezing and my arms were quite sore, so swimming rather slowly. Just trying to get it done

Sunday Aug 19 #

8 AM

Running 1:20:00 [2] 17.48 km (4:35 / km) +185m 4:21 / km
ahr:130 max:140 slept:7.5 shoes: Saucony Kinvara 9

Not feeling quite myself this morning, but still running decently

Along the rivers, around the common and a couple other little loops
3 PM

Swimming 1:03:00 [3] 4.2 km (4.0 kph)
weight:67.3kg

One of the better swims I've had in a while. Again definitely helped having the squad (Ryan and Meg) in the water doing the same set!

5*200 warm up (though all around 1:25/100 pace)
900 steady with pull buoy
900 steady with pull buoy and paddles
12*50 as 25 sprint / 25 easy [10s]
12*50 hard with paddles (half with pull buoy) [10s]
200 cool down

Saturday Aug 18 #

6 AM

Road cycling 4:00:28 [2] 106.74 km (26.6 kph) +600m
ahr:122 max:157 slept:6.5

The coldest I have ever been on my bicycle at the start of this. Luckily managed to borrow a jacket from Megan

Her brakes were rubbing, so had to turn back from Constantia VA to switch bikes. After that headed out along Boyes Drive to the point and back. Generally pretty easy, with Megan doing some intervals. Then quite hard as I sat with Ryan for 2*5 minutes. Spent the rest of the time enjoying being outside and chatting to Rudolf Visser
11 AM

Running 15:00 [2] 3.5 km (4:17 / km)
ahr:136 max:146 shoes: Saucony Kinvara 9

Short brick run to get back into the swing of things. Felt remarkably easy and controlled

Friday Aug 17 #

6 PM

Swimming 55:00 [3] 3.8 km (4.1 kph)
slept:6.5 weight:66.2kg

Solid swim session - started a bit late and without much food, but otherwise good

3 repeats of:
2*200 [20s]
4*100 [15s]
8*50 [10s]

First one easy (1:30/100)
Next steady (1:25-1:22/100)
Last hard with paddles, p/b and band (1:25/100)

Thursday Aug 16 #

9 AM

Running 50:30 [4] 12.23 km (4:08 / km)
ahr:143 max:165 slept:7.0 shoes: Saucony Kinvara 9

Slowly getting back into some speed work. This didn't feel too bad - my cardiovascular was alright, but my legs struggled a bit after hardly any fast running in the last few months

20 minute warm up
4*3 minutes at 3:25-3:29/km with 1 minute easy between
8*30s fast (~3:00/km) with 50s running recovery
cool down
1 PM

Road cycling 1:44:03 [3] 44.1 km (25.4 kph) +750m
ahr:127 max:153

Trying to sneak a ride in before the rain - I got most of it done, but then got absolutely soaked in the last 20 minutes. Still better than riding indoors though...

Steady on the uphills and easy the rest of the time. Specifically looking for hills, focusing on staying seated. Feeling decent, but would have struggled to go much harder. Up to Bishopscourt, down into Constantia. Up Southern Cross, down into Hout Bay. Back up to Constantia Nek, then down Southern Cross. Up to Constantia Nek via the main road, down Southern Cross. Back home via Bishopscourt

Wednesday Aug 15 #

7 AM

Running 24:27 [2] 5.0 km (4:53 / km)
slept:7.0 shoes: Saucony Kinvara 9

Didn't want to miss a chance to run with the Wednesday morning crew, so just out and about for a little while

Feeling decent - not too stiff or sore from yesterday
4 PM

Swimming 1:00:00 [3] 4.0 km (4.0 kph)
weight:67kg

Savage session today. It definitely helped having Ryan and Meg in the pool as well

10*50 warm up [10s rest]
5*100 comfortable with buoy [15s]
12*25 as 20 sprint, 5 glide [10s]
5*100 comfortable with paddles and buoy [15s]
12*25 sprint [10s]
5*100 comfortable with paddles, band and buoy [15s]
12*25 sprint [5s]
500 easy with buoy
4*100 max [3 min] - arms had nothing left and still put out some decent times: 1:17, 1:16, 1:16, 1:16
200 cool down

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