Training Log Archive: MikeRoss04In the 1 days ending Feb 20, 2019:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||
| |||||||
| We |
Wednesday Feb 20, 2019 #
7 AM
Running 46:59 [3] 8.13 km (5:47 / km) +300m 4:53 / km
ahr:132 max:159 shoes: Brooks Pure Grit 4
Lower paths to Kirstenbosch, up to the bike track, along Woodcutters and back via the dam
12 PM
Road cycling 1:10:02 [4] 28.08 km (24.1 kph) +205m
ahr:115 max:157
Last proper set of intervals before Xterra this weekend
Up to Canterbury for 6*30s sprint (90s recovery) followed by 6*90s hard (120s recovery)
Up to Canterbury for 6*30s sprint (90s recovery) followed by 6*90s hard (120s recovery)
4 PM
Swimming 47:00 [3] 3.2 km (4.1 kph)
weight:66.8kg
Feeling pretty good in the water today :)
4*100 warm up
5*500 with 20s rest as:
#1&2 - easy with no tools (1:29/100 pace)
#3&4 - tempo with p/b (1:27/100 pace)
#5 - tempo with p/b and paddles (1:24/100 pace)
8*25 hard (on 40s)
100 cool down
4*100 warm up
5*500 with 20s rest as:
#1&2 - easy with no tools (1:29/100 pace)
#3&4 - tempo with p/b (1:27/100 pace)
#5 - tempo with p/b and paddles (1:24/100 pace)
8*25 hard (on 40s)
100 cool down