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Training Log Archive: MikeRoss04

In the 7 days ending Jan 21, 2018:

activity	#	time	miles		km		+m
Road cycling	3	6:54:47	110.06	(15.9/h)	177.13	(25.6/h)	1365
Running	5	3:37:34	30.09	(7:14)	48.43	(4:30)	200
Swimming	3	2:36:00	5.47	(2.1/h)	8.8	(3.4/h)
Total	11	13:08:21	145.62	(5:25)	234.36	(3:22)	1565

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Sunday Jan 21, 2018 #

7 AM

Running 1:09:49 [4] 16.3 km (4:17 / km) +70m 4:12 / km
ahr:143 max:170 shoes: Saucony Kinvara 8

Started a little late to get some sleep. Serious regrets - the humidity was killing me

From home I ran to UKZN, then did 6*4 minutes at 3:40/km with 2 minutes between each. I had to stop for water after every 2, which I never do

Ran back out the varsity and then walked, because I was so hot that I was starting to feel cold...luckily mom was on hand to pick me up

5 PM

Running 35:36 [2] 7.51 km (4:44 / km) +10m 4:43 / km
shoes: Saucony Kinvara 8

Back in Cape Town! Easy run around the block

Saturday Jan 20, 2018 #

7 AM

Road cycling 3:00:41 [4] 85.7 km (28.5 kph) +155m
ahr:123 max:161

30 minute warm up; 4*10 minutes of circuits near the beach with 5 minutes easy between, cool down out towards Ballito to finish

10 AM

Running 20:00 [3] 4.32 km (4:38 / km)
ahr:141 max:151

Run off the bike

Friday Jan 19, 2018 #

Swimming 1:00:00 [3] 2.6 km (2.6 kph)

Time trial day

400m TT -> 5:25
200m TT -> 2:38

Thursday Jan 18, 2018 #

6 AM

Road cycling 1:53:27 [4] 43.29 km (22.9 kph) +660m
ahr:126 max:166

10*30 seconds sprint and then 5*6 minutes. Did them through the university, and I was dying

6 PM

Running 49:03 [4] 11.2 km (4:23 / km) +15m 4:21 / km
ahr:140 max:169 shoes: Saucony Kinvara 8

At the UKZN track. Still pretty hot, so struggling with that

15 minute warm up; 7*2 minutes at 3:20-3:25 with 1 minute recovery; 15 minute cool down

Wednesday Jan 17, 2018 #

Swimming 36:00 [3] 2.5 km (4.2 kph)

500 warm up; 12*25 sprint on 50s; 300 sighting; 8*50 sprint on 70s; 300 sighting; 5*100 on 2:00; 200 cool down

7 AM

Running 43:06 [2] 9.1 km (4:44 / km) +105m 4:29 / km
ahr:130 max:147 shoes: Saucony Kinvara 8

Along Tunbridge and then past the tennis courts

Tuesday Jan 16, 2018 #

Swimming 1:00:00 [3] 3.7 km (3.7 kph)

400 swim, 300 single arm drills, 200 side kick, 100 sculling

100 on 1:45
200 on 3:30
300 on 5:00
400 on 7:00
500 hard (then repeat, but last set only fit in 200/500)

8*25 sprint on 30s

100 cool down

6 AM

Road cycling 2:00:39 [3] 48.14 km (23.9 kph) +550m
ahr:116 max:144

Riding around Westville

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