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Training Log Archive: MikeRoss04

In the 7 days ending Aug 27, 2017:

activity	#	time	miles		km		+m
Road cycling	2	2:55:46	44.96	(15.3/h)	72.35	(24.7/h)	470
Commuting	4	2:40:00	33.55	(12.6/h)	54.0	(20.3/h)	450
Running	4	2:26:30	20.77	(7:03)	33.42	(4:23)	165
Mountain biking	2	2:02:09	28.5	(14.0/h)	45.86	(22.5/h)	395
Swimming	2	2:00:00	4.19	(2.1/h)	6.75	(3.4/h)
Total	13	12:04:25	131.97	(5:29)	212.38	(3:25)	1480

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Sunday Aug 27, 2017 #

Note

Dirty double race in Wellington

I loved this! Incredible setting, and it helps when win :P the trails were generally relatively smooth and not too technical. Also it was super chilled compared to most of the other races I've done, so I quite appreciated that

9 AM

Running race 32:15 [4] 8.19 km (3:56 / km) +110m 3:41 / km
shoes: Brooks Pure Grit 4

This went off pretty well. I knew I needed to get as big a buffer as possible going into the mountain bike leg

Stunning scenery, and awesome singletrack. I was passed by 1 runner who was in a team, but let him go. Settled into a comfortably hard rhythm and managed to pull away from everyone else

Mountain biking race 54:30 [4] 20.1 km (22.1 kph) +235m

I had no idea where I was in relation to those behind me, so got straight to work

Feeling decent until a fairly big climb from 11-15kms which I suffered up. I also had a lapse in concentration in the last couple of kilometers and ended up falling off and dropping my chain - silly mistake. Luckily it didn't cost me in the end

Saturday Aug 26, 2017 #

9 AM

Road cycling 1:20:28 [2] 32.27 km (24.1 kph) +160m

Easy morning spin with Ben to get ready from tomorrow

I went on the mountain bike. We headed out to do the loop around Westlake and then back. Incredible weather and great to ride with Ben again

10 AM

Running 23:03 [2] 5.22 km (4:25 / km) +5m 4:24 / km
shoes: Saucony Kinvara 6

Quick leg loosener. Generally easy, with 4*1 minute stretches at about 3:30/km

Friday Aug 25, 2017 #

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

Feeling pretty wrecked today, so only commuted

Thursday Aug 24, 2017 #

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

I had a SHAWCO meeting this evening, so another double commute day

3 PM

Mountain biking 1:07:39 [3] 25.76 km (22.8 kph) +160m

Muddy afternoon ride on the greenbelts. I was doing a bit of tempo to get ready for the weekend

Fast from Peddlars to the end, 3 minute break and then fast back. Quite muddy (*see strava) so perhaps not quite as fast as it could have been. From there up the mountain to where the hills start properly, then I turned around and came back home. A fun afternoon out

Wednesday Aug 23, 2017 #

6 AM

Running warm up/down 30:48 [2] 6.0 km (5:08 / km) +30m 5:00 / km
shoes: Saucony Kinvara 6

Another warm up and cool down with the lads (Ricardo, Ben and Alex)

Easy down to the common. After the tempo I did an easy lap around with Alex before coming back up with everyone

Running tempo 20:59 [4] 6.0 km (3:30 / km) +5m 3:29 / km
shoes: Saucony Kinvara 6

Morning tempo around the common. My legs were feeling a bit sore and not quite mentally there. At least I managed to keep a fairly steady pace throughout, so that's a positive. Another session in the bag

6 PM

Swimming 50:00 [3] 2.95 km (3.5 kph)

Swimming decently in the 200s until the last couple where I ran out of steam a bit

250m warm up; 8*50m fist swimming there, freestyle back; 9*200m on 3:45 (150m threshold, 5 seconds rest, 50m sprint - coming back around 2:50); 400m pull with a pull boy and paddles; 100m cool down

Tuesday Aug 22, 2017 #

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

A bit wet and miserable today

6 AM

Running 39:25 [2] 8.01 km (4:55 / km) +15m 4:53 / km
shoes: Saucony Kinvara 6

Standard easy morning jog. A bit worried about my stomach, so didn't venture too far away from home. Shortish loops in the area

2 PM

Road cycling intervals 1:35:18 [4] 40.08 km (25.2 kph) +310m

Not keen to do this, but as per usual quite enjoyed it once I got going

Easy out to Zwaanswyk for 10*2 minutes and then back. My legs weren't feeling great, but I seemed to be going uphill alright

Monday Aug 21, 2017 #

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

Roaring headwinds / tailwinds

5 AM

Swimming 1:10:00 [3] 3.8 km (3.3 kph)

First 5am swim...that was way too early! And having 5 or so hours of sleep didn't help

200m warm up; 4*100m side kick with fins; 700m threshold + 5 with paddles; 1400m threshold + 5; 700m threshold + 5 (slipped a bit behind Dylan on this so slightly annoyed); 4*50m underwater there, swim back; 200m cool down

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