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Training Log Archive: MikeRoss04

In the 7 days ending Sep 10, 2017:

activity # timemileskm+m
  Mountain biking3 5:21:47 67.48(12.6/h) 108.6(20.2/h) 1600
  Running4 3:05:41 24.2(7:40) 38.94(4:46) 590
  Commuting4 2:11:00 26.66(12.2/h) 42.9(19.6/h) 390
  Swimming2 1:55:00 4.44(2.3/h) 7.15(3.7/h)
  Total13 12:33:28 122.78(6:08) 197.59(3:49) 2580

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Sunday Sep 10, 2017 #

8 AM

Running 1:12:29 [3] 12.27 km (5:54 / km) +500m 4:54 / km
shoes: Brooks Pure Grit 4

Still sick and my legs were feeling really sore. From Rhodes Mem bottom car park, past the dam, up to the contour path, along to Kirstenbosch, back along the lower contour paths. I got into it a bit more, so up hill repeat road, across to Rhodes Mem, down along the animal enclosures and back along the freeway

Saturday Sep 9, 2017 #

9 AM

Mountain biking 2:45:35 [4] 54.58 km (19.8 kph) +1025m

Great morning out with the Lambrechts. By myself for a bit, and then up to the Mast with the two of them

The Mast climb was a sufferfest of note. It started off fairly easy, but once we hit the tar, it got a whole lot worse. I had to work really hard to stay with them all the way to the top. Pretty happy with how I was climbing though
7 PM

Running 30:24 [2] 6.5 km (4:41 / km) +60m 4:28 / km
shoes: Saucony Kinvara 6

Easy run around with Ben. My stomach gave me problems again...sigh

Friday Sep 8, 2017 #

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

The standard commute
5 AM

Swimming 55:00 [3] 3.5 km (3.8 kph)

Pretty chuffed with how swimming went this morning - I think taking yesterday off made a big difference. It was just way too early...we started at 5!

300m warm up; 400m side kick; 400m drill there, swim back; 18*100m: 75m threshold, 10 seconds rest, 25m sprint on 2:00 (I managed to hang with Rohan the whole way through, except the sprints); 10*50m: underwater there, swim back (with fins and paddles); 100m cool down
6 PM

Running 45:58 [2] 10.09 km (4:33 / km) +30m 4:29 / km
shoes: Saucony Kinvara 6

Late afternoon run around with Ben. What a fantastic way to end off the day...I thoroughly enjoyed that! Lovely weather and had a nice chat

Along Third Avenue and past Cafeen (this cute coffee shop I have to try sometime), then the usual loop which goes past the SSI and then back home along the river

Thursday Sep 7, 2017 #

Commuting 33:00 [2] 10.8 km (19.6 kph) +100m

Got soaked on the way home :'(

Wednesday Sep 6, 2017 #

6 AM

Running intervals 36:50 [4] 10.08 km (3:39 / km)
shoes: Saucony Kinvara 6

A 400m session around the track. It's finally starting to get light earlier! There were finally lots of people again - Ben, Ricardo, Alex, Jemma, Georgi and Amy Patterson

15*400m (all between 1:09 and 1:12), well I think they were 400m - from the railing to the usual finish line at the light. It might be slightly over if anything, especially as the inside lane has been removed
6 PM

Swimming 1:00:00 [3] 3.65 km (3.6 kph)

Rough this afternoon. Didn't seem to be swimming super quickly, but I guess it is to be expected considering the exercise this morning and the lack of swimming recently

400m warm up; 5*broken 400m on 7:30 (400, 350 + 50, 300 + 50 + 50, 250 + 100 + 50, 200 + 100 + 50 + 50); 300m hypoxic breathing (3,5,7,9) with a pull boy; 9*100m with paddles on 1:45 (coming back on 1:20-1:25); 50m cool down

Tuesday Sep 5, 2017 #

Commuting 33:00 [2] 10.8 km (19.6 kph) +100m

A bit worried about the rain (and protesters!) so parked undercover outside NEB
4 PM

Mountain biking 1:24:12 [4] 28.61 km (20.4 kph) +410m

My road bike has a broken wheel, so that is out of commission for the near future...luckily I've got another bike, which is probably even more fun

Tempo-ish from home up the Southern Cross greenbelts, along to Constantia Nek, and then along the trails all the way to Newlands Forest. Then raced up to the UCT track for a short lap before winding my way back home

Placed highly on a few strava segments, so pretty surprised/excited about that!

Monday Sep 4, 2017 #

Commuting 33:00 [2] 10.5 km (19.1 kph) +100m

Changing things up a bit today! The word on the street was that protests were coming so parked a bit higher up on campus
5 PM

Mountain biking 1:12:00 [2] 25.41 km (21.2 kph) +165m

Easy afternoon meander through the greenbelts. I wasn't feeling like anything more than that today. Lovely and warm, though quite windy in sections

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