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Training Log Archive: MikeRoss04

In the 7 days ending Oct 16, 2016:

activity	#	time	miles		km		+m
Mountain biking	7	7:05:59	84.53	(11.9/h)	136.04	(19.2/h)	1275
Hiking	1	4:40:00	9.32	(30:02)	15.0	(18:40)	1100
Swimming	4	4:15:00	7.83	(1.8/h)	12.6	(3.0/h)
Running	6	3:30:35	27.68	(7:36)	44.55	(4:44)	660
Strength	5	35:00
Total	19	20:06:34	129.36		208.19		3035

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Sunday Oct 16, 2016 #

7 AM

Running 48:31 [3] 9.5 km (5:06 / km) +260m 4:30 / km
ahr:132 max:155 shoes: Brooks Pure Grit 4

Pretty chilled run this morning...my body is feeling quite tired

Headed towards the windmill, up to Rhodes Mem, along towards Kirstenbosch via the bridge and back a similar way

A fairly interesting run: sore legs, drizzle, a Jackal Buzzard, rainbow and pouring rain

4 PM

Swimming 20:00 [2] 1.2 km (3.6 kph)

Gentle afternoon wetsuit swim. 10 laps of the UCT dam. Such a pleasant afternoon, and great to have some company, with a couple of people from res messing about with a slackline

9 PM

Strength 7:00 [2]

The usual

Saturday Oct 15, 2016 #

7 AM

Mountain biking 58:40 [3] 21.0 km (21.5 kph) +255m
ahr:122 max:164

I was planning to do 8*3 minutes, with 3 minutes rest up Canterbury, but punctured...

Ended up doing 6.5*3 minutes and managed to crawl home before my tire went completely flat. I seemed to be going further up the hill as the session wore on, so that was positive

9 PM

Strength 7:00 [2]

The usual

Friday Oct 14, 2016 #

6 AM

Swimming 1:05:00 [3] 3.1 km (2.9 kph)

This session really hurt!

400m warm up; 5*200m threshold (leaving on 3:30); 12*50m (underwater there, "sprint" back - recovery :P); 5*200m (25m underwater, 150m swim, 25m butterfly) leaving on 4:00; 100m cool down

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

Easy to and back from swimming

2 PM

Mountain biking 1:58:54 [2] 34.38 km (17.3 kph) +375m
ahr:104 max:145

Fun afternoon out with Alex. Into the greenbelts via the new section of singletrack, and then back via the section that comes out at Cecelia Forest parking lot. Good down time on a bicycle

5 PM

Running 24:28 [2] 5.25 km (4:40 / km) +35m 4:31 / km
ahr:125 max:148 shoes: Saucony Kinvara 6

Chilled afternoon run. Towards Kirstenbosch lights and then up to the dam. Had a quick swim before coming back

10 PM

Strength 7:00 [2]

The usual

Thursday Oct 13, 2016 #

Running 40:12 [3] 9.6 km (4:11 / km) +100m 3:59 / km
ahr:131 max:170 shoes: Saucony Kinvara 6

Another decent afternoon session. Finally!

After a fairly brisk warm up (23:00) to the subway and back we did 3 race pace 1km intervals for the guys doing Gun Run. I decided to ease back into things, so was content to just go with them

3:23
3:33
3:22

Finished it off with a few easy laps around the track

Mountain biking 30:00 [3] 10.0 km (20.0 kph) +100m
ahr:117 max:159

I had planned on doing 8*2 minutes up Rhodes Mem, but the legs were completely trashed. Went for an easy roll around instead

10 PM

Strength 7:00 [2]

The usual

Wednesday Oct 12, 2016 #

7 AM

Mountain biking 1:50:25 [2] 34.66 km (18.8 kph) +365m
ahr:109 max:150

Easy spin through the greenbelts. Great morning to be out and about

9 AM

Running 28:18 [2] 5.5 km (5:09 / km) +75m 4:49 / km
ahr:122 max:145 shoes: Brooks Pure Grit 4

Brick run with Alex M. Showing him a tiny bit of the forest while trying to stay on mostly flat trails. Nice to have some company

6 PM

Swimming 1:00:00 [3] 3.1 km (3.1 kph)

Can't quite remember exactly what we got up to, but it involved a warm up, 9*150m leaving on 2:45 (though the first few we left on about 2:20) and some sprints

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

To and back from swimming

10 PM

Strength 7:00 [2]

The usual

Tuesday Oct 11, 2016 #

6 PM

Running 43:43 [3] 9.7 km (4:30 / km) +85m 4:19 / km
ahr:133 max:161 shoes: Saucony Kinvara 6

Easy week with the club this week. Though to be honest I didn't mind, because I've been out of the scene for a while

Warm up to the stair bridge at Newlands Rugby Stadium, then 10*rolling fast/slow 200s and then back to the club. Feeling good!

Monday Oct 10, 2016 #

5 AM

Swimming 1:50:00 [3] 5.2 km (2.8 kph)

Possibly my longest swimming session ever!

I had to go early (5am start!!!) because of the hike, but enjoyed it a lot when I started swimming, though my shoulders still feel a bit sore from all the mountain biking...

450m warm up; 5*200m on tempo + 5, leaving on 3:30; 300m easy breathing every 7th stroke, 5*200m tempo + 5; 400m easy pull breathing every 7th stroke (and every 4th stroke breathed after 9); 8*50m sprints leaving on 1:00; 100m easy; 550m (150m fist swimming) easy; 5*200m same as before

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

Feeling broken...crawled slowly back home

9 AM

Hiking 4:40:00 [1] 15.0 km (18:40 / km) +1100m 13:40 / km
shoes: Salomon XR Mission

Legs were feeling a bit sore, but the pace was super chilled. From res, down to Varietas, then up Devil's Peak via Knife Edge. Chilled on top for a while, and then came back down via Newlands Ravine. A great morning out with Michelle, Nathan and Sven

6 PM

Running 25:23 [2] 5.0 km (5:05 / km) +105m 4:36 / km
shoes: Salomon XR Mission

Trying to see if I can fix my stomach by getting it used to running - planning on running at least 5kms every day for the next few weeks...

Towards North stop, along the freeway, lower path past the dam, along the jeep track, down the path through the veld, along past Jameson (Marikana Memorial?) Hall, along Rugby Road and back to res

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