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Training Log Archive: MikeRoss04

In the 7 days ending Nov 26, 2017:

activity # timemileskm+m
  Road cycling4 9:16:30 177.41(19.1/h) 285.51(30.8/h) 2010
  Running2 1:26:02 10.7(8:02) 17.22(5:00) 55
  Swimming1 1:10:00 2.49(2.1/h) 4.0(3.4/h)
  Commuting1 32:00 6.71(12.6/h) 10.8(20.3/h) 90
  Total8 12:24:32 197.3(3:46) 317.53(2:21) 2155
averages - sleep:7.8

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Sunday Nov 26, 2017 #

Note
slept:9.0 (rest day)

Recovering. Not feeling too bad, but decided I'd earned a day off

Saturday Nov 25, 2017 #

7 AM

Road cycling race 5:42:10 [4] 204.71 km (35.9 kph) +1285m
ahr:145 max:176 slept:5.5

Double Century with the UCT First Team. Absolutely brutal...

We started off at what felt like suicide pace (my average heart rate for the first 110kms was 155 - for perspective, my average heart rate for the Two Oceans was 160). I survived for 90kms before dropping off and sitting behind another team to the neutral zone. I caught up to UCT at the water point

We started again for the 40km stretch between the water points. I lasted just over 10kms before dropping off. Sat behind Paul's team (from Olympic cycles) with Richard, Gregg and Aaron until the water point.

I then swapped bikes with Matt, because he had broken his derailer and was definitely stronger than me. Rode the last 40kms jumping between trains on 1 gear. The final 3 climbs were so hard, I almost had to walk. Fortunately I finished within 10 minutes of the team, so we won the prize for first team with 12 across the line.

The team did 4:50 and finished 7th overall, which we were super stoked about

Friday Nov 24, 2017 #

8 AM

Road cycling 1:10:00 [3] 24.0 km (20.6 kph) +200m
ahr:109 max:165 slept:8.0

Prerace intervals with the UCT lads. Out to Canterbury for 4*1 minute efforst, and then to Hazz for coffee

Thursday Nov 23, 2017 #

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

Wednesday Nov 22, 2017 #

7 AM

Running 47:31 [3] 9.72 km (4:53 / km) +45m 4:47 / km
ahr:125 max:161 slept:7.8 shoes: Saucony Kinvara 8

Last Wednesday session with the lads. Easy jog down to the common for a bit of a run around there. I joined Ric for the last bit of his tempo (did 1.5kms at 3:30/km)
4 PM

Road cycling 1:12:10 [3] 28.4 km (23.6 kph) +275m
ahr:117 max:164

Legs were still feeling pretty average, which I'm starting to get a bit worried about...

Out to Canterbury Drive for 4*3 minutes and then 4*1 minute. Nothing too hard, just reminding my body what is coming up on Saturday

Tuesday Nov 21, 2017 #

7 AM

Running 38:31 [2] 7.5 km (5:08 / km) +10m 5:06 / km
ahr:121 max:128 slept:8.0 shoes: Brooks Pure Grit 4

It's race week! Still feeling pretty average, so took an easy jog around the neighborhood

So many cool places around here :)
4 PM

Road cycling 1:12:10 [3] 28.4 km (23.6 kph) +250m
ahr:117 max:164

Last set of intervals before the weekend. 4*2 minutes and then 4*1 minute up Canterbury. Legs weren't feeling too great...

Monday Nov 20, 2017 #

Note
slept:1.25

Feeling pretty knackered today for some reason - quite tired, sore and unmotivated
6 AM

Swimming 1:10:00 [3] 4.0 km (3.4 kph)
slept:8.0

Feeling pretty average this morning

600m warm up (200m swim, 100m drill); 4*300m on 4:45; 300m breathing every 7th stroke; 4*300m on 5:00; 12*50m on 50 seconds; 100m cool down

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