Training Log Archive: MikeRoss04In the 7 days ending Jun 5, 2017:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||
|
|
|
|
|
| ||||||||||
| Tu | We | Th | Fr | Sa | Su | Mo | |||||||||
Monday Jun 5, 2017 #
6 AM
Swimming 1:00:00 [3] 3.7 km (3.7 kph)
Really struggled to get going this morning. Seemed to be swimming alright...not great, but not terrible either
Warm up:
100m swim; 200m breaststroke; 300m side kick with fins; 150m pull with pull boy
Main set:
900m moderate; 900m moderate with paddles and pull boy; 900m threshold with paddles (came in on 13:22 - 1:29/100m)
8*25m sprint on 30 seconds
50m cool down
Warm up:
100m swim; 200m breaststroke; 300m side kick with fins; 150m pull with pull boy
Main set:
900m moderate; 900m moderate with paddles and pull boy; 900m threshold with paddles (came in on 13:22 - 1:29/100m)
8*25m sprint on 30 seconds
50m cool down
5 PM
Road cycling 51:40 [3] 24.77 km (28.8 kph) +235m
I had ice cream this afternoon with M, and so was planning on doing an easy spin around. Met a couple of guys at a traffic light doing a similar thing...it turned out to be quite a brisk recovery ride!
Up to Constantia Nek, down into Constantia, and then back home. Took a detour via Cavendish and Palmyra road to make it a bit longer
Up to Constantia Nek, down into Constantia, and then back home. Took a detour via Cavendish and Palmyra road to make it a bit longer
Sunday Jun 4, 2017 #
5 AM
Road cycling 2:40:22 [4] 77.63 km (29.0 kph) +330m
ahr:125 max:161
I'm not really sure why I did this...I guess I was a bit annoyed with myself after yesterday, and not feeling too bad after taking the week really easy
With Ryan, out to Ladies Mile. We then did 3*15 minutes and 1*10 mintes with 5 minutes easy in between. I just sat behind him on his TT bike, but was still struggling. Nice to be moving quickly though
With Ryan, out to Ladies Mile. We then did 3*15 minutes and 1*10 mintes with 5 minutes easy in between. I just sat behind him on his TT bike, but was still struggling. Nice to be moving quickly though
Saturday Jun 3, 2017 #
7 AM
Running race 35:00 [4] 10.0 km (3:30 / km) +10m 3:29 / km
ahr:168 max:178 shoes: Saucony Kinvara 6
Meh...happy, but would have liked to have gone a bit faster. My watch had me at 10.12kms (so through 10 at 34:44, but should've run better lines). The wind definitely played a part, but I can't blame it
3:27
3:29
3:28
3:29
3:29 (17:22)
3:31
3:21
3:21
3:28
3:35 (17:16)
And an extra 22 seconds to finish :P
Aiming for 34:30, but still a 22 second pb, so I can live with that
3:27
3:29
3:28
3:29
3:29 (17:22)
3:31
3:21
3:21
3:28
3:35 (17:16)
And an extra 22 seconds to finish :P
Aiming for 34:30, but still a 22 second pb, so I can live with that
2 PM
Swimming 40:00 [2] 2.0 km (3.0 kph)
Chilled swimming session to loosen up
400m mixed warm up; 7*100m drill there, swim back; 9*100m on threshold
400m mixed warm up; 7*100m drill there, swim back; 9*100m on threshold
Friday Jun 2, 2017 #
6 PM
Running 23:48 [2] 5.0 km (4:46 / km) +10m 4:43 / km
shoes: Saucony Kinvara 6
Loosening the legs before racing tomorrow. Easy couple of laps, with the exception of a fast 600m to get a course record
Wednesday May 31, 2017 #
7 AM
Running intervals 42:02 [4] 10.0 km (4:12 / km)
ahr:136 max:173 shoes: Saucony Kinvara 6
Another track session, with a bunch of people, so it was really enjoyable. I was doing things with Ric, but Alex was also there, and 2 new people (Melissa and Michaela)
Taking it easier today because of UWC on the weekend. 4*1km with 90 seconds rest (3:29, 3:26, 3:22, 3:24) and then a fast 400m to finish off
Easy warm up and cool down around the track
Taking it easier today because of UWC on the weekend. 4*1km with 90 seconds rest (3:29, 3:26, 3:22, 3:24) and then a fast 400m to finish off
Easy warm up and cool down around the track
6 PM
Swimming 55:00 [3] 3.1 km (3.4 kph)
I was so mentally prepared for the time trial, but alas it didn't happen
500m warm up; 8*75m side kick, fist swimming/catch-up, freestyle; 8*(4*25m sprint on 30 seconds; 100m on 2:00); 6*50m sprint with a band on 1:00; 100m cool down
500m warm up; 8*75m side kick, fist swimming/catch-up, freestyle; 8*(4*25m sprint on 30 seconds; 100m on 2:00); 6*50m sprint with a band on 1:00; 100m cool down
Tuesday May 30, 2017 #
4 PM
Mountain biking 1:09:00 [2] 25.46 km (22.1 kph) +210m
Easy spin into the greenbelts. Feeling terrible at the start after just waking up from a nap, but desperately needed to go out and do some exercise
Got on at Peddlars, and headed away from the mountain. Got passed just after Firgrove, and was racing quite hard to stay with the oke. Then went all the way up to the top of Southern Cross, and back home along the road from where the greenbelts meet Southern Cross
Got on at Peddlars, and headed away from the mountain. Got passed just after Firgrove, and was racing quite hard to stay with the oke. Then went all the way up to the top of Southern Cross, and back home along the road from where the greenbelts meet Southern Cross