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Training Log Archive: MikeRoss04

In the 7 days ending Sep 3:

activity # timemileskm+m
  Road cycling3 6:49:29 108.65(15.9/h) 174.85(25.6/h) 1355
  Running3 3:24:21 26.3(7:46) 42.32(4:50) 460
  Commuting4 2:11:00 26.84(12.3/h) 43.2(19.8/h) 270
  Swimming2 1:55:00 4.44(2.3/h) 7.15(3.7/h)
  Total12 14:19:50 166.23(5:10) 267.52(3:13) 2085

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Sunday Sep 3 #

8 AM

Running 1:42:02 [3] 22.0 km (4:38 / km) +205m 4:26 / km
shoes: Saucony Kinvara 6

Time on the legs...wonderfully warm, so I didn't mind it at all!

Basically the Two Oceans route, just went up the green belts instead of Southern Cross. Came home via the tunnel under the M3 and then along the river for a bit

Saturday Sep 2 #

6 AM

Road cycling 3:19:24 [3] 90.4 km (27.2 kph) +545m

Morning roll around...stacks of wind

Pleasant morning out with Ryan and Joe. Super windy, and then Ryan was doing to medium efforts which hurt a bit, especially in the wind. Out to the point, over the back of Red Hill and then home. I haven't been out there in a while, so really enjoyed that!

Friday Sep 1 #

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

The usual - feeling pretty wrecked on the way back and into a headwind
6 AM

Swimming 1:00:00 [4] 3.6 km (3.6 kph)

I got pretty wrecked at swimming this morning

200m warm up; 7*400m on 7:00 with paddles (6:00, 5:50, 5:50, 5:50, 5:45, 5:40, 5:55) [a bit upset that I cracked on the last one, and annoyed that Claire is swimming better than me these days]; 200m easy with a pull boy; 4*50m swim there, sprint back on 1:00; 200m easy with a pull boy

Thursday Aug 31 #

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

Standard commute, with a quick detour to do some shopping
4 PM

Road cycling 1:41:45 [4] 38.84 km (22.9 kph) +500m

Properly hard session today, but pretty chuffed with how it went

Canterbury with Martin. 6*(30 seconds sprint, 3 minutes zone 5, 10 seconds sprint) with 5 minutes rest in between. The first 2 I got dropped like a stone, but after that I managed to stay with him for the sprint and then hold his wheel the rest of the way up the hill. Super happy to be able to stay with one of the strongest guys at UCT

The extra distance was just riding to Sticks and then down via Rhodes Drive

Wednesday Aug 30 #

6 AM

Running hills 57:11 [4] 11.31 km (5:03 / km) +225m 4:36 / km
shoes: Saucony Kinvara 6

It was pouring with rain, so couldn't do the session of 400s I had planned. Continuous hills through the rose garden instead

I managed 8 complete repeats and then on the 9th one I got halfway up (to the first road crossing). I could probably have gone faster, but was feeling tired and it was fairly slippery. It would turn into a rather average exercise day today
6 PM

Swimming 55:00 [3] 3.55 km (3.9 kph)

Not happy with how this went. I started off reasonably, and then cracked as badly as I ever have :'(

550m warm up; 8*25m butterfly sprints; 8*150m on 2:30 (50m sprint, 100m threshold); 200m pull; 8*150m on 2:30 (100m threshold; 50m sprint); 200m pull

I think my body was quite tired, and then I mentally lost it went I realized I had to do another set of 150s

Tuesday Aug 29 #

Commuting 35:00 [2] 10.8 km (18.5 kph) +90m

Soaked again. Where is summer???
6 AM

Running 45:08 [2] 9.01 km (5:01 / km) +30m 4:56 / km
shoes: Saucony Kinvara 6

Still quite stiff from the weekend. Along Palmyra, under the tunnels by the SSI and the creamery, then along the river and back home via Harfield Road. A bit wet as well but glad to have done that
3 PM

Road cycling 1:48:20 [2] 45.61 km (25.3 kph) +310m

My legs were feeling quite wrecked, so didn't do the session I'd planned. It was rather cold, windy and drizzly, so wasn't always the happiest camper. Anyway, glad I went...more miles in the bank

From home to the Creamery and then along Newlands Avenue. Along Rhodes drive and then off the mountain. Did the usual loop out to Westlake and back

Monday Aug 28 #

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

The standard...on a mountain bike today though

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