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Training Log Archive: MikeRoss04

In the 7 days ending Dec 3, 2017:

activity # timemileskm+m
  Hiking2 3:15:00 8.08(24:08) 13.0(15:00) 900
  Running3 2:59:03 16.81(10:39) 27.05(6:37) 1065
  Swimming1 1:10:00 2.36(2.0/h) 3.8(3.3/h)
  Commuting1 35:00 7.15(12.2/h) 11.5(19.7/h) 95
  Total7 7:59:03 34.39(13:56) 55.35(8:39) 2060
averages - sleep:7

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MoTuWeThFrSaSu

Sunday Dec 3, 2017 #

Hiking 2:00:00 [3] 8.0 km (15:00 / km) +700m 10:26 / km
shoes: Salomon XR Mission

Otter Day 2
5 PM

Running 51:10 [3] 7.0 km (7:19 / km) +300m 6:01 / km

From scott hut, out along day 3's route for 4ish km, then back. Feeling a bit wrecked with all the climbing so didn't go up to the viewpoint

Saturday Dec 2, 2017 #

2 PM

Hiking 1:15:00 [3] 5.0 km (15:00 / km) +200m 12:30 / km
shoes: Salomon XR Mission

Otter Day 1
5 PM

Running 1:15:48 [3] 10.04 km (7:33 / km) +565m 5:54 / km
shoes: Salomon XR Mission

First run along the Otter Trail route. When can I sign up for the race???

With Ben and Tim

Friday Dec 1, 2017 #

6 PM

Running 52:05 [3] 10.01 km (5:12 / km) +200m 4:44 / km
shoes: Salomon XR Mission

When you get blisters the day before the hike starts :'(

From a backpackers just outside Knysna down to the beach with Tim and Ben. Went swimming and had a chance to watch a beautiful sunset

Monday Nov 27, 2017 #

Commuting 35:00 [2] 11.5 km (19.7 kph) +95m

Stopped at Checkers on the way home to do some shopping
7 AM

Swimming 1:10:00 [3] 3.8 km (3.3 kph)
slept:7.0

Swimming decently, but a bit mentally over it. Ready for a proper break now

350 warm up; pyramid at threshold + 5 with 30 seconds rest (200, 300, 400, 500, 500, 400, 300, 200); 350 hypoxic breathing (3, 5, 7, 9) with pull boy and paddles; 8*25 butterfly on 40 seconds; 100 cool down

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