Training Log Archive: MikeRoss04In the 7 days ending Apr 2, 2017:
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Sunday Apr 2, 2017 #
7 AM
Mountain biking 2:55:01 [3] 53.6 km (18.4 kph) +1100m
Up to the Mast for the first time. What a ride!
From home, on to the greenbelts at Peddlars, then through to Tokai, up to the Mast, down via Snakes and DH3 then up the greenbelts all the way to Constantia Neck, and back through Constantia
Long slog up to the top, but amazing views from up at the top. Well worth the climb
From home, on to the greenbelts at Peddlars, then through to Tokai, up to the Mast, down via Snakes and DH3 then up the greenbelts all the way to Constantia Neck, and back through Constantia
Long slog up to the top, but amazing views from up at the top. Well worth the climb
Saturday Apr 1, 2017 #
7 AM
Running warm up/down 21:21 [2] 4.5 km (4:45 / km)
shoes: Saucony Kinvara 6
Just easy laps around the track before and after the session
Running intervals 27:32 [4] 8.0 km (3:27 / km)
shoes: Saucony Kinvara 6
8*1000m intervals around the cricket oval. Ben accompanied me for the first 6, which made things much easier. I definitely could have pushed faster if I had company, but I was a bit worried about not even finishing, so decided to take it a bit slower...
3:31
3:26
3:25
3:21
3:20
3:22
3:24
3:26
3:31
3:26
3:25
3:21
3:20
3:22
3:24
3:26
Friday Mar 31, 2017 #
2 PM
Swimming 20:00 [2] 1.2 km (3.6 kph)
I had tried to go to swimming in the morning, but no one was there :'( so decided to swim in the UCT pool...
It was freezing and miserable with it raining, so didn't swim nearly as far as I'd wanted. 400m warm up, 300m hypoxic breathing, 400m with paddles and then 100m cool down
It was freezing and miserable with it raining, so didn't swim nearly as far as I'd wanted. 400m warm up, 300m hypoxic breathing, 400m with paddles and then 100m cool down
Thursday Mar 30, 2017 #
5 AM
Road cycling 1:18:16 [4] 29.03 km (22.3 kph) +180m
Another morning ride with Ryan - 10*1 minute intervals
Out to Bishopscourt where we did 5 up Monterey (on the TT course) and 5 up the top of Canterbury. Found these tough, but seemed to be going decently, so happy with that
Out to Bishopscourt where we did 5 up Monterey (on the TT course) and 5 up the top of Canterbury. Found these tough, but seemed to be going decently, so happy with that
6 PM
Running 29:14 [2] 6.16 km (4:45 / km) +65m 4:30 / km
shoes: Saucony Kinvara 6
Feeling pretty terrible, so just trying to get this over and done with
Down first, along Imam Haron, up past Herschel, along to Wynberg Girls, and then back home via the Maynardville bridge and Gibson
Down first, along Imam Haron, up past Herschel, along to Wynberg Girls, and then back home via the Maynardville bridge and Gibson
Wednesday Mar 29, 2017 #
5 AM
Road cycling 1:58:28 [3] 53.19 km (26.9 kph) +370m
Pretty relaxed morning ride with Ryan. Same again this morning around the mountain. Only pushing from the top of Suikerbossie down to Camps Bay
Stunning morning, with a beautiful sunrise and empty roads. It's going to be a good day today :)
Stunning morning, with a beautiful sunrise and empty roads. It's going to be a good day today :)
6 PM
Swimming 1:00:00 [3] 3.2 km (3.2 kph)
Feeling decent this evening, which was nice :)
450m warm up; 350m hypoxic breathing (3/5/7/9); 6*50m mixed sprints (e/s,s/e,s/s); 9*200m threshold with paddles leaving on 3:30 (arrived on about 2:50); 8*25m sprints in medley order; 100m cool down
450m warm up; 350m hypoxic breathing (3/5/7/9); 6*50m mixed sprints (e/s,s/e,s/s); 9*200m threshold with paddles leaving on 3:30 (arrived on about 2:50); 8*25m sprints in medley order; 100m cool down
Tuesday Mar 28, 2017 #
5 AM
Road cycling 1:56:08 [3] 53.67 km (27.7 kph) +390m
Early morning roll with Ryan, Anna and a couple of others. Around the mountain generally pretty chilled, just with a couple of pushes up Canterbury, Rhodes Drive and Suikerbossie
Legs feeling alright. I let the guys go up Canterbury, and was pretty bummed about that afterwards. Getting dropped is definitely a choice...
Legs feeling alright. I let the guys go up Canterbury, and was pretty bummed about that afterwards. Getting dropped is definitely a choice...
5 PM
Running warm up/down 4:55 [2] 1.0 km (4:55 / km) +5m 4:48 / km
shoes: Saucony Kinvara 6
Down First Avenue to Imam Haram
Running tempo 16:15 [4] 4.6 km (3:32 / km) +15m 3:29 / km
shoes: Saucony Kinvara 6
Tried to do a progression run, but the wind made it impossible, so decided to do some tempo instead
I had Ben for company for the first 2 kms, which really helped. I seemed to be going decently, and when I stopped, the rest of the way was all with the wind, so I definitely could have gone under 3:30/km
Pretty bleak that my stomach played up again...I guess I'll just have to stick to hard runs in the morning
I had Ben for company for the first 2 kms, which really helped. I seemed to be going decently, and when I stopped, the rest of the way was all with the wind, so I definitely could have gone under 3:30/km
Pretty bleak that my stomach played up again...I guess I'll just have to stick to hard runs in the morning
Monday Mar 27, 2017 #
6 AM
Swimming 1:05:00 [3] 3.85 km (3.6 kph)
The break over the weekend made a massive difference...I was feeling much better in the pool this morning
400m warm up, 2*600m at threshold + 5 with 30 seconds rest, 350m with a pull boy breathing every 7 strokes, 4*300m at threshold leaving on 5:00, 300m with a pull boy breathing every 7 stroke, 6*50m sprints on 1:00, 100m cool down
400m warm up, 2*600m at threshold + 5 with 30 seconds rest, 350m with a pull boy breathing every 7 strokes, 4*300m at threshold leaving on 5:00, 300m with a pull boy breathing every 7 stroke, 6*50m sprints on 1:00, 100m cool down
5 PM
Running 56:10 [2] 12.03 km (4:40 / km) +165m 4:22 / km
shoes: Saucony Kinvara 6
Out with Ben for the first time in a while. We cruised to Kirstenbosch top gate, before coming back home with some slight differences in route
I've been slack with hills recently, so good to get some more in
I've been slack with hills recently, so good to get some more in