Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MikeRoss04

In the 7 days ending Sep 17:

activity # timemileskm+m
  Running4 2:36:18 21.38(7:19) 34.4(4:33) 165
  Commuting4 2:08:00 26.84(12.6/h) 43.2(20.3/h) 360
  Swimming1 30:00 0.99(2.0/h) 1.6(3.2/h)
  Strength4 28:00
  Total12 5:42:18 49.21 79.2 525

«»
1:15
0:00
» now
MoTuWeThFrSaSu

Sunday Sep 17 #

8 AM

Running 1:15:00 [3] 17.0 km (4:25 / km) +40m 4:22 / km
shoes: Saucony Kinvara 6

Supporting the Cape Town Marathon. Really enjoy being a spectator for a change!

From the common to Main Road where I met Ricardo. I ran with him for about 7kms (at 4:11/km) around the common. I then met up with Ben and ran with him for about 4.5kms (4:38/km) along Liesbeek Parkway. I then ran back to Common Ground

A bunch of people informed me I was running the wrong direction - bless them

Saturday Sep 16 #

Note
(sick)

Started antibiotics today

Friday Sep 15 #

Note
(sick)

Getting better, but still sick :'(

I've also been quite busy with work, so have just given myself some time to get over it

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

Thursday Sep 14 #

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

9 PM

Strength 7:00 [2]

Wednesday Sep 13 #

6 AM

Running 47:51 [2] 10.0 km (4:47 / km) +105m 4:33 / km
shoes: Saucony Kinvara 6

Still haven't recovered from my sickness :'(

Decided to do an easy Boshof loop and then came back via the river
11 PM

Strength 7:00 [2]

Tuesday Sep 12 #

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

Mostly standard commute. On the way back I went under the Main Road/Dean Street tunnel and almost took out a skateboarder. Luckily he jumped out the way, but I still brushed his bag with my hand. Ironically it was quite a good friend from high school
11 AM

Running 14:32 [3] 3.4 km (4:16 / km) +10m 4:13 / km
shoes: Saucony Kinvara 6

Racing to SSI to do testing with Ben
1 PM

Running 18:55 [2] 4.0 km (4:44 / km) +10m 4:40 / km
shoes: Saucony Kinvara 6

A much more relaxed cruise back. The same way (under the railway at Newlands and along Palmyra) just went up Second Avenue to make it a bit longer
10 PM

Strength 7:00 [2]

Monday Sep 11 #

Commuting 32:00 [3] 10.8 km (20.3 kph) +90m

Standard procedure

Strength 7:00 [2]

Alex and I have decided to get back into this. First person to miss a day buys the other ice cream

40 push-ups, 30 sit-ups, 2 minute plank, 45 second side plank on each side, 20 back raises
5 AM

Swimming 30:00 [3] 1.6 km (3.2 kph)

Warm up:
100m freestyle; 200m breaststroke; 300m side kick with fins; 250m with paddles

Main set:
100m sprint; 4*100m (all 100s on 1:45); 250m

Just had nothing in the tank, so decided to call it a day

« Earlier | Later »