Training Log Archive: MikeRoss04In the 7 days ending Mar 12, 2017:
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Sunday Mar 12, 2017 #
Note
I had been planning to take some time off after the Argus, but after such a chilled weekend, I thought I could get back into things
5 AM
Road cycling warm up/down 27:33 [2] 12.43 km (27.1 kph) +30m
To the start of the Argus
7 AM
Road cycling warm up/down 35:53 [2] 12.6 km (21.1 kph) +15m
Some Argus...working against the wind to get back home
Saturday Mar 11, 2017 #
7 AM
Road cycling 1:19:31 [2] 30.28 km (22.8 kph) +190m
Easy roll around because of the upcoming race
Friday Mar 10, 2017 #
6 AM
Swimming 35:00 [2] 1.5 km (2.6 kph)
Mainly just trying to practice my tumble turns and save my legs for the CTCT on Sunday
Thursday Mar 9, 2017 #
4 AM
Road cycling 2:02:41 [3] 51.89 km (25.4 kph) +435m
MTD group ride. Easy spin out to Muizenburg before coming back via Blue Route Mall to Zwaanswyk Hill for 4*5 minute efforts.
My legs were feeling tired, plus none of those okes can climb, so there wasn't anyone to chase. I tried though
My legs were feeling tired, plus none of those okes can climb, so there wasn't anyone to chase. I tried though
Wednesday Mar 8, 2017 #
8 AM
Running tempo 21:43 [4] 6.0 km (3:37 / km) +25m 3:33 / km
shoes: Saucony Kinvara 6
Feeling a bit sore, but happy I could hold the pace for the whole session. Ran the usual route down 1st and up 2nd
Running warm up/down 13:38 [2] 3.0 km (4:33 / km) +10m 4:28 / km
shoes: Saucony Kinvara 6
A chilled lap to cool down
6 PM
Swimming 1:05:00 [3] 3.4 km (3.1 kph)
As I arrived, I saw the stop watches out, which made me quite nervous. Luckily we gave the time trial a miss...it's coming soon though. I was feeling quite sore after this morning, so thankful in the end for a fairly chilled session. Dylan was swimming the threshold sets at a fairly lethargic pace. I'll have to move up a lane if I want any chance of getting better...
300m warm up; 5*400m with 1 minute rest (longer one threshold, shorter ones sprint with 10 seconds rest between shorter ones: 400m, 350m + 50m, 300m + 50m + 50m, 250m + 100m + 50m, 200m + 100m + 50m + 50m); 200m hypoxic breathing; 8*100m on 2:00 with paddles; 100m easy
300m warm up; 5*400m with 1 minute rest (longer one threshold, shorter ones sprint with 10 seconds rest between shorter ones: 400m, 350m + 50m, 300m + 50m + 50m, 250m + 100m + 50m, 200m + 100m + 50m + 50m); 200m hypoxic breathing; 8*100m on 2:00 with paddles; 100m easy
Tuesday Mar 7, 2017 #
4 AM
Road cycling 2:27:17 [3] 72.63 km (29.6 kph) +190m
With the MTD guys again. Out the usual way, and then did intervals from Fish Hoek to just past Miller's Point and then back. The wind was terrible on the way out, but so much fun coming back
I did 3*15 minute hard-ish efforts, 2 on the way out, and 1 coming back, with 2 minutes rest in between
I did 3*15 minute hard-ish efforts, 2 on the way out, and 1 coming back, with 2 minutes rest in between
5 PM
Running 44:31 [2] 10.27 km (4:20 / km) +60m 4:13 / km
shoes: Saucony Kinvara 6
Easy afternoon jog as laps around the block. Legs feeling quite sore
Monday Mar 6, 2017 #
6 AM
Swimming 1:05:00 [3] 4.0 km (3.7 kph)
Feeling dead from yesterday, so suffered through quite a long set
400m warm up; 5*300m leaving on 5:15; 5*200m leaving on 3:30; 5*100m leaving on 1:45; 100m easy with a pull boy; 400m hypoxic breathing (3/5/7/9) with a pull boy and paddles; 100m easy
400m warm up; 5*300m leaving on 5:15; 5*200m leaving on 3:30; 5*100m leaving on 1:45; 100m easy with a pull boy; 400m hypoxic breathing (3/5/7/9) with a pull boy and paddles; 100m easy