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Training Log Archive: MikeRoss04

In the 7 days ending Oct 2, 2016:

activity # timemileskm+m
  Road cycling5 5:23:15 77.97(14.5/h) 125.48(23.3/h) 1170
  Swimming3 2:32:00 4.41(1.7/h) 7.1(2.8/h)
  Mountain biking1 2:02:15 23.41(11.5/h) 37.67(18.5/h) 400
  Running3 1:41:06 13.44(7:31) 21.63(4:40) 320
  Strength7 48:00
  Total18 12:26:36 119.23 191.88 1890

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MoTuWeThFrSaSu

Sunday Oct 2, 2016 #

11 AM

Running 58:48 [3] 11.14 km (5:17 / km) +270m 4:42 / km
ahr:139 max:160 shoes: Brooks Pure Grit 4

Out exploring the forest. Headed along random paths towards Kirstenbosch. Heading out just after 11 was probably not the best time to go, but otherwise I really enjoyed it!
10 PM

Strength 7:00 [2]

The usual

Saturday Oct 1, 2016 #

7 AM

Mountain biking 2:02:15 [3] 37.67 km (18.5 kph) +400m
ahr:118 max:153

Started with 5*1 minute climbs up the Rhodes Mem tar (got to the bridge just after the speed bump). Then headed out into the greenbelts for an easy spin

Not sure if I was tired, or just not concentrating properly, but came off my bike twice. Not a very happy camper...
5 PM

Swimming 27:00 [3] 1.4 km (3.1 kph)

Trying to spend a bit more time in my wetsuit. 12 laps of the dam. Such a beautiful place to swim :)
10 PM

Strength 7:00 [2]

Standard workout - bridge, sit-ups, push-ups, back raises

Friday Sep 30, 2016 #

9 AM

Running 28:24 [4] 7.37 km (3:51 / km) +10m 3:50 / km
ahr:141 max:169 shoes: Saucony Kinvara 6

Doing some solo 1km intervals...really struggled to motivate myself especially on sore legs

3:19
3:21
3:18
3:17

Plus a half lap, then stopped
10 PM

Strength 7:00 [2]

Standard workout - bridge, sit-ups, push-ups, back raises

Thursday Sep 29, 2016 #

7 AM

Road cycling 1:41:34 [3] 39.32 km (23.2 kph) +500m
ahr:118 max:155

Strength intervals up Canterbury Drive. Chuffed to get in 7*4minutes strength with 3:30 recovery. Felt quite sore from the 4th one onwards...

Took an easy spin around Bishopscourt before coming back. I got a flat tire for the first time in ages on the way back, which was moderately annoying
6 PM

Swimming 1:00:00 [3] 2.5 km (2.5 kph)

350m warm up; 6*50m side kick there, easy swim back; 6*50m breaststroke with a pull boy; 4*50m butterfly there, swim back; 4*200m threshold (arrive 2:55, leave on 4:00); 5*100m individual medley; 50m cool down


10 PM

Strength 7:00 [2]

Standard workout - bridge, sit-ups, push-ups, back raises

Wednesday Sep 28, 2016 #

11 AM

Running 13:54 [2] 3.12 km (4:27 / km) +40m 4:11 / km
ahr:130 max:145 (rest day) shoes: Saucony Kinvara 6

My stomach was feeling funny, so called it a day early. Really annoyed...
6 PM

Road cycling 35:00 [1] 12.0 km (20.6 kph) +60m

To and back from swimming
9 PM

Strength 7:00 [3]

The usual

Tuesday Sep 27, 2016 #

Road cycling 1:08:46 [3] 28.92 km (25.2 kph) +325m
ahr:118 max:150

I had planned to do some strength work, but my legs were still feeling quite sore, so decided not to push it

Managed 3/2 reps up Canterbury Drive and then called it a day. Headed to Constantia Nek, and then down into the valley, coming home the normal way
6 PM

Swimming 1:05:00 [4] 3.2 km (3.0 kph)

Probably one of the hardest swimming sessions I've done time-wise...

350m warm up
2*200m leaving on 3:15 (arriving 2:55-3:00), 2*100m leaving on 1:30 (arriving 1:25), 8*25m leaving on 40s (all of that *3 with an extra 30s between reps)
200m easy backstroke and breaststroke with a pull boy
8*25m sprints (25m butterfly, 25m freestyle with swimming start)
50m cool down

Super chuffed just to finish that

Road cycling 35:00 [1] 12.0 km (20.6 kph) +60m

To and back from swimming
10 PM

Strength 7:00 [2]

The usual

Monday Sep 26, 2016 #

4 PM

Road cycling 1:22:55 [2] 33.24 km (24.1 kph) +225m
ahr:103 max:132

Super chilled recovery spin. Out to Ladies Mile, did it in reverse and then headed out to the 2nd last traffic circle before Ou Kaapse before coming back the same way
6 PM

Strength 6:00 [2]

3 minutes bridge, 30 sit-ups, 40 push-ups

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