Training Log Archive: MikeRoss04In the 7 days ending Apr 9, 2017:
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Sunday Apr 9, 2017 #
6 AM
Road cycling 2:49:34 [2] 72.2 km (25.5 kph) +570m
ahr:117 max:142
Easy recovery ride with Ryan. Quite windy, but we seemed to be sheltered most of the time, so not too bad
My legs are feeling quite stiff, but they felt fine on the bike, so happy about that. I struggled a bit when the pace picked up on the way up and then down Chappies, but managed to hang on, so it was all good
Fairly cool this morning, but really pleasant riding conditions
My legs are feeling quite stiff, but they felt fine on the bike, so happy about that. I struggled a bit when the pace picked up on the way up and then down Chappies, but managed to hang on, so it was all good
Fairly cool this morning, but really pleasant riding conditions
Saturday Apr 8, 2017 #
9 AM
Running warm up/down 16:30 [2] 3.34 km (4:56 / km) +20m 4:48 / km
ahr:140 max:149 shoes: Saucony Kinvara 6
Short warm up (800m) and then a cool down afterwards. Feeling broken and quite thirsty, so taking it really easy. You know it was a hard session when your heart rate is still that high on the cool down!
Running tempo 56:13 [4] 15.0 km (3:45 / km) +80m 3:39 / km
ahr:160 max:174 shoes: Saucony Kinvara 6
Testing my legs before the Two Oceans Half next weekend: they passed...just
Headed out from near Greenpoint along the coast all the way to Camps Bay and then back. Feeling decent, but struggled the last couple of kilometers into a slight headwind.
I still don't think I have quite the endurance I should have, but super happy to have been able to reach my goal. It was a sufferfest at the end though...Hopefully I'll be able to sneak under 80 minutes next weekend
Headed out from near Greenpoint along the coast all the way to Camps Bay and then back. Feeling decent, but struggled the last couple of kilometers into a slight headwind.
I still don't think I have quite the endurance I should have, but super happy to have been able to reach my goal. It was a sufferfest at the end though...Hopefully I'll be able to sneak under 80 minutes next weekend
Thursday Apr 6, 2017 #
5 AM
Road cycling 1:58:14 [3] 55.02 km (27.9 kph) +405m
ahr:125 max:150
Morning spin around the mountain wrestling the wind
Pretty easy, which was great because my legs are sore. Through town and back over Constantia Nek. With Ryan, Martin and Matt. Great time out
Pretty easy, which was great because my legs are sore. Through town and back over Constantia Nek. With Ryan, Martin and Matt. Great time out
5 PM
Running 45:00 [2] 9.5 km (4:44 / km) +90m 4:31 / km
ahr:124 max:140 shoes: Saucony Kinvara 6
Lovely afternoon jog just ambling along. Ran one of the regular loops around home, but such a pleasant evening so really enjoyed it. Legs feeling quite sore so happy to take it a bit slower
Wednesday Apr 5, 2017 #
6 AM
Running hills 51:14 [4] 10.37 km (4:56 / km) +210m 4:29 / km
ahr:130 max:168 shoes: Saucony Kinvara 6
Took an easy 4km warm up out towards Kirstenbosch lights, and then back, finishing at the traffic lights under the bridge. Body wasn't feeling great, and mentally I wasn't particularly energetic about the session
The 3*1km repeats from the lights up towards Rhodes mem. These hurt! Managed to do them all under 5 minutes, so happy with that.
Had considered doing 4, but was a bit pressed for time. Finished off with a quick swim in the dam before heading off to lectures for the day
The 3*1km repeats from the lights up towards Rhodes mem. These hurt! Managed to do them all under 5 minutes, so happy with that.
Had considered doing 4, but was a bit pressed for time. Finished off with a quick swim in the dam before heading off to lectures for the day
Swimming 55:00 [3] 3.3 km (3.6 kph)
Another pretty good swim set in the bag
900m warm up; 8*25m on 30s; 200m pull with pullboy only; 8*25m on 30s; 400m butterfly kick on your back with fins; 8*25m on 25s; 200m pull with pullboy only; 8*25m on 30s (all sprints); 800m pull with paddles only
900m warm up; 8*25m on 30s; 200m pull with pullboy only; 8*25m on 30s; 400m butterfly kick on your back with fins; 8*25m on 25s; 200m pull with pullboy only; 8*25m on 30s (all sprints); 800m pull with paddles only
Tuesday Apr 4, 2017 #
5 AM
Road cycling 1:54:04 [3] 46.59 km (24.5 kph) +630m
ahr:123 max:163
Morning intervals. Fair warm and with Ryan and Anna, so pleasant company
From the Kirstenbosch turnoff, up Canterbury, Glastonbury and then Klaasens. About 6 minutes of seated climbing repeated 5 times. Feeling decent
Then went to Constantia Nek and back via Constantia with Anna. Raining, and so I got completely soaked. The rain is still a novelty, so really enjoyed it
From the Kirstenbosch turnoff, up Canterbury, Glastonbury and then Klaasens. About 6 minutes of seated climbing repeated 5 times. Feeling decent
Then went to Constantia Nek and back via Constantia with Anna. Raining, and so I got completely soaked. The rain is still a novelty, so really enjoyed it
4 PM
Running 22:53 [2] 5.0 km (4:35 / km) +15m 4:31 / km
ahr:125 max:133 shoes: Saucony Kinvara 6
Not feeling great, so just easy laps around the block. Pretty tired of this now
Monday Apr 3, 2017 #
6 AM
Swimming 55:00 [3] 2.85 km (3.1 kph)
Sprints for days! Only 3 of us swimming this morning, but still nice to get some time in the pool
250m warm up; 300m hypoxic breathing with a pull boy; 8*25m sprint on 45 seconds; 9*200m on 4:30 (50m sprint, 10s rest, 100m threshold, 10s rest, 50m sprint); 8*25m sprint on 40 seconds; 100m cool down
250m warm up; 300m hypoxic breathing with a pull boy; 8*25m sprint on 45 seconds; 9*200m on 4:30 (50m sprint, 10s rest, 100m threshold, 10s rest, 50m sprint); 8*25m sprint on 40 seconds; 100m cool down