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Training Log Archive: MikeRoss04

In the 7 days ending Nov 19, 2017:

activity # timemileskm+m
  Road cycling5 10:35:36 179.21(16.9/h) 288.41(27.2/h) 1890
  Running3 2:41:03 19.59(8:13) 31.53(5:06) 280
  Swimming2 2:05:00 4.41(2.1/h) 7.1(3.4/h)
  Commuting2 1:03:00 13.42(12.8/h) 21.6(20.6/h) 180
  Total12 16:24:39 216.63(4:33) 348.64(2:49) 2350
averages - sleep:7

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MoTuWeThFrSaSu

Sunday Nov 19, 2017 #

7 AM

Running 1:16:27 [2] 15.1 km (5:04 / km) +80m 4:56 / km
slept:7.0 shoes: Brooks Pure Grit 4

Morning run through the greenbelts with Ben. From Peddlars, to the end, then around the forest there. Back via new paths, which come out at the riding place, and then another little loop out towards Southern Cross
9 AM

Road cycling 1:53:43 [2] 51.31 km (27.1 kph) +100m
ahr:108 max:142

Easy cruise through to Camps Bay and back. What a lovely day!

Saturday Nov 18, 2017 #

6 AM

Road cycling 4:00:00 [3] 120.0 km (30.0 kph) +700m
ahr:123 max:168 slept:7.5

Supposed to be an easy ride, but I'm still a bit sick, so I was suffering!

With a couple of the UCT guys and then some Private Client people. Through town and around the point then back home. Steady riding from Chappies all the way home left me struggling a bit. I need better legs next weekend...

Friday Nov 17, 2017 #

Road cycling 1:37:25 [3] 44.51 km (27.4 kph) +295m

Afternoon spin. Up to Rhodes drive, down Southern Cross. Then out to Ou Kaapse Weg, a loop around Westlake, coming out at Bootleggers and then back home
12 PM

Swimming 55:00 [3] 3.1 km (3.4 kph)
slept:6.0

In the UCT pool...it was wonderful

400m warm up, then there was a lass who seemed to be able to swim, so did the same thing as here for a bit: 6*50m half butterfly, half backstroke [for the 1st one I did double butterfly, then just one length]; 3*100m IM (no butterfly though); then did my own thing: 2*1000m (the second one with paddles)

Thursday Nov 16, 2017 #

Commuting 31:00 [2] 10.8 km (20.9 kph) +90m

A mostly empty backpack, sunny weather, decent legs and a strong tail wind on the way there made for a great ride
6 AM

Road cycling 1:32:37 [4] 36.09 km (23.4 kph) +460m
ahr:122 max:163 slept:7.0

Strength intervals with Ryan up Canterbury. 6*4 minutes

My legs were feeling a bit wrecked, but seemed to go decently. A cracker of a morning. One of the last sessions before DC...it is getting real

Wednesday Nov 15, 2017 #

7 AM

Running 42:49 [3] 7.43 km (5:46 / km) +150m 5:14 / km
slept:7.0 shoes: Brooks Pure Grit 4

Nice to run on the mountain again...it had been a while

Morning procrastination with Alex and Ric. From the cattle grid, through the veld, up "hello legs burn" then the usual way towards Kirstenbosch and back. Stopped for a swim in the dam which was wonderful

Tuesday Nov 14, 2017 #

1 PM

Road cycling intervals 1:31:51 [4] 36.5 km (23.8 kph) +335m
ahr:127 max:166 slept:7.0

Hills with the boys (Ryan and Joe)

All up Glastonbury and trying to hold a constant power. 5*2 minutes at 400 watts (2 minutes rest), 10*1 minute at 400 watts (1 minute rest), 10*20 seconds at 680 watts

Suffered a bit on the last few sprint, but otherwise not too bad. All up quite a steep hill, and staying in a big gear. I'd also just eaten lunch, so didn't feel great at the end. Also, my nose was running quite a bit, which was highly annoying

Monday Nov 13, 2017 #

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

The usual. Quick forage to the Smuts parking lot to check out November Hall (aka the tents)
6 AM

Swimming 1:10:00 [3] 4.0 km (3.4 kph)
slept:7.8

Easing back into swimming

800m warm up; 9*100m on 1:45 (with paddles and pull boy); 900m straight on threshold + 5; 9*100m (same as before); 400m easy, sprinting every 4th length; 100m cool down
5 PM

Running 41:47 [2] 9.0 km (4:39 / km) +50m 4:31 / km
ahr:127 max:140 shoes: Saucony Kinvara 8

The usual river loop. Good way to clear my head after lots of studying

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