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Training Log Archive: MikeRoss04

In the 7 days ending Nov 12, 2017:

activity # timemileskm+m
  Road cycling3 9:53:12 168.19(17.0/h) 270.68(27.4/h) 2535
  Commuting4 2:11:00 27.4(12.6/h) 44.1(20.2/h) 375
  Swimming1 1:10:00 2.33(2.0/h) 3.75(3.2/h)
  Running1 51:28 6.23(8:15) 10.03(5:08) 30
  Total9 14:05:40 204.16(4:09) 328.56(2:34) 2940
averages - sleep:6.9

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Sunday Nov 12, 2017 #

7 AM

Road cycling 3:03:12 [2] 77.0 km (25.2 kph) +635m
ahr:113 max:140 slept:7.0

Easy ride around. My legs were feeling a bit sore from yesterday

Through to town. Met Ryan, Mariella and Kerry. Then rode with them to the top of Chappies. Came back home via Constantia Nek and then the footbridge over the M3

Saturday Nov 11, 2017 #

6 AM

Road cycling 5:00:00 [3] 145.0 km (29.0 kph) +1500m
ahr:130 max:172 slept:6.8

DC ride with most of the team, plus a bunch of the PCH crew. Such a rad day out

Over Constantia Nek, Chappies, the to the Point. Went in, and stopped for coffee at the point itself (super cool - I must definitely do this again!). Back via Simonstown and Kalk Bay

Obviously it wasn't all easy. A few really hard stretches through to the point and then from the point to coffee. And I've been sick lately, so not a great combination

Friday Nov 10, 2017 #

Commuting 35:00 [3] 12.0 km (20.6 kph) +95m
slept:6.5

Pretty standard. Had SHAWCO, so had to cycle back from lower

Thursday Nov 9, 2017 #

Commuting 32:00 [2] 10.8 km (20.3 kph) +90m
slept:7.0

Wednesday Nov 8, 2017 #

6 AM

Running 51:28 [2] 10.03 km (5:08 / km) +30m 5:03 / km
slept:7.0 shoes: Saucony Kinvara 8

Still sick, so taking it easy with Alex. Out along Main Road, and back via the river, with a warm up and cool down around the track. And a quick 400m with Ricardo

Tuesday Nov 7, 2017 #

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

3 PM

Road cycling 1:50:00 [3] 48.68 km (26.6 kph) +400m
ahr:117 max:141 slept:7.0

Getting a bit sick, so just an easy spin around. Trying to hide from the hurricane

Monday Nov 6, 2017 #

Note
slept:1.25

Feeling quite wrecked, so had a serious nap

Commuting 32:00 [2] 10.5 km (19.7 kph) +100m

Riding into a hurricane. Also parked by Snape to avoid any protesters
5 AM

Swimming 1:10:00 [3] 3.75 km (3.2 kph)
slept:6.0

Seriously considered not going to this, especially after having a pretty poor nights sleep. It was brutal, but looking back, It was one of my better swims, so chuffed with that

Warm up:
200m side kick, 200m swim, 200m with a pull boy, 150m swim

Main set:
6*75m side kick, catch-up, swim
7*100m IM on 2:00
5*50m sprint on 1:00 (build)
1500m straight at threshold - managed to hold 1:30 the whole way through (well 1:30.3 to be exact) so stoked with that

Cool down:
100m easy

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