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Training Log Archive: MikeRoss04

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Mountain biking7 10:06:51 115.33(11.4/h) 185.61(18.4/h) 3010
  Swimming2 2:00:00 3.42(1.7/h) 5.5(2.7/h)
  Running3 1:40:07 13.99(7:09) 22.52(4:27) 185
  Strength5 35:00
  Total15 14:21:58 132.74 213.63 3195

» now

Sunday Oct 9, 2016 #


Feeling a bit broken, so decided to take the day off
10 PM

Strength 7:00 [2]

One day I'll learn not to put this off so late...not today

Saturday Oct 8, 2016 #

7 AM

Mountain biking race 3:37:50 [4] 62.0 km (17.1 kph) +1700m
ahr:137 max:159

Beautiful Nissan Trailseeker race in the Hemel en Aarde (Hermanus)

Started at the back of B bunch (3/6) and so spent most of the race working my way through the field. Probably a good thing, because if I had started any further forward, I probably would have died at the end

I was feeling pretty good until about 45kms, where there were steep climbs and really broke my legs. The last 10kms were a sufferfes of note. Still an epic day out!
10 PM

Strength 7:00 [2]

The usual

Friday Oct 7, 2016 #

7 AM

Running 33:42 [2] 7.5 km (4:30 / km) +45m 4:22 / km
ahr:127 max:144 shoes: Saucony Kinvara 6

Pretty chilled morning run. Feeling quite sore this morning

Along the footpath to the lights, up to the top of Boshof, down the river and to the Creamery. Stomach issues, so called it a day there :'(
4 PM

Mountain biking 45:00 [1] 15.0 km (20.0 kph) +65m

I regularly remind myself that I am not always the brightest crayon in the box

Take today for example: I cycled all the way to swimming (with a couple of detours), waited for 10 minutes, checked the schedule and then realized it was this legs are still pretty stuffed, so maybe it isn't such a bad thing ahead of tomorrow
10 PM

Strength 7:00 [2]

3 minute bridge, 30 sit-ups, 40 push-ups, 20 back-raises

Thursday Oct 6, 2016 #

4 PM

Mountain biking 2:06:38 [3] 45.53 km (21.6 kph) +610m
ahr:124 max:157

Headed out to Canterbury Drive for some strength intervals on my mountain bike. Coincidentally met Celeste and Luke there, so did 7*4 minutes worth of strength (with 4 minutes rest). Legs were feeling pap, especially after number 5

Then we did a loop through Constantia before heading back home
10 PM

Strength 7:00 [2]

This is definitely getting easier :)

Wednesday Oct 5, 2016 #

8 AM

Running 20:32 [2] 4.3 km (4:47 / km) +65m 4:26 / km
ahr:130 max:144 shoes: Brooks Pure Grit 4

Short loop through the forest and then accessing the damage on campus. Legs feeling pretty sore this morning
6 PM

Swimming 55:00 [3] 2.2 km (2.4 kph)

550m warm up, 5*100m (drill there, swim back), 400 pull, 6*25, 400m TT, 50m easy, 200m TT, 100m easy

400m TT in 5:45 (11s PB, so pretty happy)
200m TT in 2:47 (6s PB)

*The last time I did the time trials was on the 11th of August 2016

Mountain biking 36:00 [1] 12.0 km (20.0 kph) +60m

To and from swimming on the mountain bike

Tuesday Oct 4, 2016 #

7 AM

Mountain biking 1:44:30 [3] 34.96 km (20.1 kph) +365m
ahr:121 max:144

Summer is definitely early sunrise and warm weather!

Went along the new path from top gate, then quickly down the greenbelts before cruising back home
6 PM

Running 45:53 [3] 10.72 km (4:17 / km) +75m 4:08 / km
shoes: Saucony Kinvara 6

With the club to Boshof for my first session in quite a while

2*1km and then a 2km before my stomach played up...about 2 minutes rest between, and pretty happy with how the legs felt, especially considering the ride this morning


To and from Boshof the normal way

Monday Oct 3, 2016 #

6 AM

Swimming 1:05:00 [3] 3.3 km (3.0 kph)

It was light when I left for swimming :D

450m warm up; 700m swim with paddles, pull boy and band; 10*100m pull with paddles and pull boy (leaving on 1:45); 700m breathing every 5th stroke; 400m sprint there, easy swim back; 50 cool down

Mountain biking 40:00 [2] 7.5 km (11.3 kph) +65m

To and back from swimming. My road bike is broken, and with the protests, I had to take a rather roundabout way back
5 PM

Mountain biking 36:53 [3] 8.62 km (14.0 kph) +145m
ahr:118 max:145

Legs were a bit sore, so decided to just cruise around. 3 laps of the UCT track, then towards Rhodes Mem and down the singletrack to the old zoo
6 PM

Strength 7:00 [2]

3 minute bridge, 30 sit-ups, 40 push-ups, 20 back-raises

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