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Training Log Archive: MikeRoss04

In the 7 days ending Feb 7, 2016:

activity # timemileskm+m
  Hiking2 6:00:00 14.29(25:11) 23.0(15:39) 1500
  Swimming5 4:32:00 8.26(1.8/h) 13.3(2.9/h)
  Road cycling3 3:35:35 55.36(15.4/h) 89.1(24.8/h) 1100
  Running3 1:48:48 12.86(8:28) 20.7(5:15) 460
  Total13 15:56:23 90.78(10:32) 146.1(6:33) 3060

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MoTuWeThFrSaSu

Sunday Feb 7, 2016 #

6 AM

Hiking 3:15:00 [1] 12.0 km (16:15 / km) +500m 13:27 / km
shoes: Adidas Supernova Riot 5

Easy morning hike. Straight up past the blockhouse and to just below the old fire lookout. The wind then got the better of us and we headed back to the contour path. Across to the outskirts of Kirstenbosch before heading down at the large rock and then winding our way back home. Great time out with M
C • M? ;) 3
5 PM

Swimming 37:00 [2] 1.8 km (2.9 kph)

Fairly relaxed afternoon swim...my body is really feeling the lack of sleep. 400m warm up, 1300m straight swim and then 100m cool down

Saturday Feb 6, 2016 #

5 PM

Road cycling 1:11:40 [3] 29.0 km (24.3 kph) +450m

Seated uphill intervals. Trying to build some strength for the Grabouw course. From Upper Liesbeek gardens along to the back way to the joining of that road with the road that Kirstenbosch top gate is on

Friday Feb 5, 2016 #

10 AM

Swimming 50:00 [3] 2.5 km (3.0 kph)

Feeling the lack of sleep a little bit. Anyway, a fairly comfortable morning swim. 400m warm up, 20*100m arrive on 1:35 and leav on 2:00 and then 100m easy cool down

Thursday Feb 4, 2016 #

6 AM

Hiking 2:45:00 [2] 11.0 km (15:00 / km) +1000m 10:19 / km
shoes: Adidas Supernova Riot 5

Easy morning hike with Tim, Bruce and both Alex's. Really nice getting up early and spending time outside with good mates. Up past the Blockhouse and the old fire lookout, then along Knife edge and Mowbray ridge before summiting. Chilled on top for a while before coming down on the city side of the mountain
5 PM

Running 22:02 [2] 4.3 km (5:07 / km) +30m 4:57 / km
shoes: Salomon XR Mission

Lazy afternoon run in the baking heat. Just a quick, shady out and back through Newlands forest

Wednesday Feb 3, 2016 #

5 AM

Road cycling 1:34:55 [2] 39.3 km (24.8 kph) +250m

First ride with the Trilife guys...probably need to try and go with a slightly faster group though. From PJs in Claremont out towards Muizemberg and back
11 AM

Swimming 53:00 [3] 2.5 km (2.8 kph)

Not feeling fantastic, but still seemed to pull out decent times. 400m warm up, 8*200m arrive around 3:12 and leave again on 4:00, 400m pull with paddles and then 100m easy to finish off
6 PM

Running 37:31 [2] 8.0 km (4:41 / km) +30m 4:36 / km
shoes: Saucony Kinvara 6

From red along the bike path to Kirstenbosch lights. From there I did the 2km Boshoff time trial before returning back to campus

Tuesday Feb 2, 2016 #

8 AM

Swimming 1:10:00 [3] 3.5 km (3.0 kph)

Morning swim in Claremont. 400m warm up, 3*1000m and then 100m cool down. Easy pace...the distance just started getting to me a bit
6 PM

Running 49:15 [3] 8.4 km (5:52 / km) +400m 4:44 / km
shoes: Salomon XR Mission

I have really mist having the mountain so close by to play on (anyone want to hazard a guess as to what the weather was like? :P). Up to Rhodes mem then up to the jeep track, across to the epic single track and up to the turnstile. Along the contour path and down at the Kirstenbosch split...legs feeling pretty good :)
C • Misty? :P 2

Monday Feb 1, 2016 #

10 AM

Swimming 1:02:00 [3] 3.0 km (2.9 kph)

First swim back at gym...400m warm up, 20*100m arriving between 1:37 and 1:40 and leaving again on 2:00, 400m with paddles and then 200m easy cool down
7 PM

Road cycling 49:00 [2] 20.8 km (25.5 kph) +400m

Sunset spin. From UCT to Constantia Nek and back...testing out the new shoes and pedals, plus the only time it's cool enough to ride

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