Training Log Archive: MikeRoss04In the 1 days ending May 4, 2018:
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Friday May 4, 2018 #
7 AM
Running 1:31:41 [3] 19.14 km (4:47 / km) +150m 4:37 / km
ahr:126 max:137 slept:7.0 shoes: Saucony Kinvara 8
Long run on the promenade with Ryan and Mariella. The recent lack of sleep and the hard day yesterday really started catching up with me, so I didn't find this to be the most fun
From Camps Bay along to Greenpoint, down towards the waterfront and then back
From Camps Bay along to Greenpoint, down towards the waterfront and then back
4 PM
Swimming 1:20:00 [3] 5.0 km (3.8 kph)
slept:1.0 weight:65.2kg
Long swim, and still feeling quite tired
500m in 25m segments to warm up
3*500m comfortable with p/b and band (20s rest)
5*300m tempo (1:27 - 1:28/100m) with paddles and pull boy (20s rest)
10*100m max (1:22 - 1:23) on 1:40
500 cool down
500m in 25m segments to warm up
3*500m comfortable with p/b and band (20s rest)
5*300m tempo (1:27 - 1:28/100m) with paddles and pull boy (20s rest)
10*100m max (1:22 - 1:23) on 1:40
500 cool down