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Training Log Archive: MikeRoss04

In the 7 days ending Aug 20:

activity # timemileskm+m
  Running4 4:08:00 30.22(8:12) 48.64(5:06) 705
  Mountain biking1 3:50:50 43.15(11.2/h) 69.45(18.1/h) 1605
  Commuting4 2:40:00 33.55(12.6/h) 54.0(20.3/h) 450
  Swimming2 2:05:00 4.35(2.1/h) 7.0(3.4/h)
  Road cycling1 1:41:44 27.46(16.2/h) 44.2(26.1/h) 360
  Total12 14:25:34 138.75(6:14) 223.29(3:53) 3120

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Sunday Aug 20 #

7 AM

Mountain biking 3:50:50 [3] 69.45 km (18.1 kph) +1605m

I'd been thinking about doing this for a while, so nice to finally get it done...and I couldn't have picked a better day. The weather was amazing!

From home along the greenbelts to Tokai. Straight up to the mast (just over 900 meters above sea level) and then back down, though went along DH3 to get out of Tokai

From Tokai along the road to the top of Ou Kaapse Weg. It was starting to warm up, but surprisingly I wasn't feeling too bad. I seem to be alright when the road goes uphill. Into Silvermine and then all the way to Noordhoek Peak (about 700 masl). Back home via the road at then jumping onto the single track at the forest opposite Tokai

Great ride, with stunning views. Getting in the altitude training I severely lack ;)

Saturday Aug 19 #

8 AM

Running 1:57:19 [3] 20.32 km (5:46 / km) +560m 5:04 / km
shoes: Brooks Pure Grit 4

Longest run I've done in ages! So fun being back on Table Mountain

Up past the reserve, and then on the jeep tracks to Tafelberg Road. From there up to the contour path, and around to the Blockhouse. Along the contour path to Kirstenbosch, then up the horrid stairs, down into Kirstenbosch at the bottom of Skeleton Gorge, and back to Woolsack via the bike path and Newlands Forest

Friday Aug 18 #

Commuting 32:00 [2] 10.8 km (20.3 kph) +90m

The usual
6 AM

Swimming 1:10:00 [3] 3.6 km (3.1 kph)

Not too keen to swim this morning, but once again I'm glad I went

550m warm up; 19*100m on 1:45 descending pace (started to crack on the last 2); 6*50m drafting practise (on 1:00); 350m pull with paddles and a pull boy; 8*50m breaststroke sprint there, easy freestyle back (on 1:10); 100m cool down

Thursday Aug 17 #

Commuting 32:00 [2] 10.8 km (20.3 kph) +90m

Stock standard commute
6 AM

Running 31:02 [2] 6.26 km (4:57 / km) +40m 4:48 / km
ahr:124 max:138 shoes: Saucony Kinvara 6

Down First Avenue, across the bridge, towards Kirstenbosch, left towards swimming, and then back home via Gibson. Stomach feeling weird again
3 PM

Road cycling 1:41:44 [3] 44.2 km (26.1 kph) +360m
ahr:116 max:154

I was planning on doing intervals, but just wasn't there mentally, and my legs were quite sore

Along Rhodes Drive to Constantia Nek, then down into Constantia, to the bottom of Ou Kaapse Weg, on to Main Road, and then back the usual way via Ladies Mile

Wednesday Aug 16 #

6 AM

Running 54:16 [4] 12.76 km (4:15 / km) +65m 4:09 / km
shoes: Saucony Kinvara 6

Morning suffering with the lads. Down to the common for 5kms tempo - pretty happy with how this went (17:00). Then joking Ricardo for the end of his tempo, so 2.5kms at just under 4min/km. Then back up to the cars via round about routes
6 PM

Swimming 55:00 [3] 3.4 km (3.7 kph)

Finally swimming with MTD again! I think I was still a bit tired from this morning, because I didn't quite get into it. And then I cracked on the last 300...

400m warm up; 8*25m sprints on 40s; 3*(300m on 5:00, 4*100m on 1:45); 700m pull with paddles and pull boy

Tuesday Aug 15 #

Commuting 32:00 [2] 10.8 km (20.3 kph) +90m

To and back from varsity. I got absolutely soaked
6 AM

Running 45:23 [2] 9.3 km (4:53 / km) +40m 4:47 / km
ahr:123 max:134 shoes: Saucony Kinvara 6

Still feeling pretty wrecked, so went for an easy jog around. Along Palmyra, under the railway at the Newlands, past the Creamery along the river to the M3 and then back home

8am lectures are going to be the death of me

Monday Aug 14 #

Commuting 1:04:00 [2] 21.6 km (20.3 kph) +180m

Decided I should start including my commute to varsity for interest's sake. I went to and from varsity twice today, which explains the distance

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