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Training Log Archive: MikeRoss04

In the 7 days ending Nov 5, 2017:

	activity	#	time	miles		km		+m
	Road cycling	4	8:02:03	149.02	(18.5/h)	239.83	(29.9/h)	1480
	Hiking	1	6:00:00	10.56	(34:05)	17.0	(21:11)	500
	Swimming	2	2:20:00	4.78	(2.1/h)	7.7	(3.3/h)
	Running	3	1:56:25	16.16	(7:12)	26.0	(4:29)	100
	Commuting	2	1:07:30	13.42	(11.9/h)	21.6	(19.2/h)	190
	Total	11	19:25:58	193.95	(6:01)	312.13	(3:44)	2270
averages - sleep:7

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Sunday Nov 5, 2017 #

7 AM

Road cycling 4:15:00 [3] 115.0 km (27.1 kph) +900m
ahr:121 max:150 slept:8.0

Morning roll with UCT. My legs were a bit tired, so happy to take things easy

Over Constantia Nek, Chappies, through Fishhoek and to Kalk Bay Bootleggers for coffee. I wanted to ride a bit further, so did that loop again with Zandi

Started getting a bit over it coming back home from Kalk Bay. It didn't help that Zandi had punctured, and was getting picked up in a car

Saturday Nov 4, 2017 #

9 AM

Hiking 6:00:00 [1] 17.0 km (21:11 / km) +500m 18:28 / km
slept:6.0 shoes: Salomon XR Mission

SUICIDE GORGE

On of the most epic things I've ever done. And the people were pretty cool too (Ricardo, Alex, Jono, Michelle, Lucy). Though not without drama...I got my car keys stuck and Jono lost his gopro in the first jump

A stunning 8km walk in. The views were beautiful. Then we came down the river, jumping off waterfalls. They ranged in height from 3m to about 14m. Seriously terrifying, but definitely a fantastic adventure. Afterwards we had a lunch in the sun and then hiked back out

Note to self: wear a wetsuit

Friday Nov 3, 2017 #

5 AM

Swimming 1:10:00 [3] 3.7 km (3.2 kph)
slept:6.0

I was feeling like a bus this morning, just couldn't get out of third gear

300m warm up; 6*50m sculling with a pull boy (scull there, swim back); 6*200m threshold on 3:30 (came back on 3:00); 6*50m sprint there, swim back on 1:00; 7*100m on 1:45 (coming back around 1:28); 2*400m with paddles; 100m cool down

Thursday Nov 2, 2017 #

Commuting 35:30 [2] 10.8 km (18.3 kph) +100m

Parked outside the Chem Eng building because it looked like it might rain. Then cycled back via the sports centre to see what the protesters where up to

Road cycling 32:00 [2] 12.0 km (22.5 kph)

I cycled from home to Zandi's house by the common, and then warmed up at Killarney

6 AM

Running 29:53 [2] 6.0 km (4:59 / km) +35m 4:50 / km
ahr:119 max:129 slept:8.0 shoes: Saucony Kinvara 8

Easing into the day. Along Palmyra, across the bridge at Newlands, up Main road, and then back home under the Harfield Village station

6 PM

Road cycling race 55:00 [4] 39.3 km (42.9 kph) +20m
ahr:140 max:165

Racing at Killarney. Started in Cat1, and managed to stay safely in the bunch the whole time. Had lots of fun! It was a bit weird though as it alternated between super chilled and really hard

Wednesday Nov 1, 2017 #

Note

Feeling quite sore, so took the afternoon off

6 AM

Running intervals 40:00 [4] 10.0 km (4:00 / km)
slept:7.0 shoes: Saucony Kinvara 8

Another track session with the lads

My legs were feeling quite wrecked, so I didn't push too hard. Ran mostly with Ricardo

3*2kms with about 2 minutes break. Running about 3:24/km

Tuesday Oct 31, 2017 #

5 AM

Road cycling tempo 2:20:03 [4] 73.53 km (31.5 kph) +560m
ahr:134 max:167 slept:6.0

Morning hit out with Ryan. I had wanted to do a hard ride, but he wasn't too keen, so I spent more time on the front. I was a bit surprised I didn't crack...the ride was an hour longer than I had expected, and I only had a 2 rice cakes and a peanut butter bar for breakfast

To shoprite, then up to Constantia Nek, Chappies, Suikerbossie, Town, Liebeek Parkway and back home. Diced it out with a few riders through Camps Bay which was lots of fun

5 PM

Running 46:32 [2] 10.0 km (4:39 / km) +65m 4:30 / km
slept:0.5 shoes: Saucony Kinvara 8

Probably not the best idea, because I was feeling quite wrecked. Glad to get in a run though

Along Palmyra to the Common, and then back home via Belvedere and Rosmead

Monday Oct 30, 2017 #

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

Standard commute. Stopped off at the creamery with Alex and Ricardo on the way back

6 AM

Swimming 1:10:00 [3] 4.0 km (3.4 kph)
slept:7.5

No lectures means that I can sleep in a little bit

Rough swim this morning. 200m warm up; 4*100m sprints on 30 seconds; 9*400m on 7 minutes (alternating between no paddles and paddles); 100m cool down

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