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Training Log Archive: MikeRoss04

In the 7 days ending Jan 28:

activity # timemileskm+m
  Road cycling4 7:38:12 126.32(16.5/h) 203.3(26.6/h) 810
  Running5 4:15:01 31.47(8:06) 50.65(5:02) 975
  Swimming4 4:10:00 8.82(2.1/h) 14.2(3.4/h)
  Hiking1 3:00:00 6.21(28:58) 10.0(18:00) 700
  Mountain biking1 1:33:35 19.52(12.5/h) 31.42(20.1/h) 250
  Strength1 20:00
  Total14 20:56:48 192.36 309.57 2735

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MoTuWeThFrSaSu

Sunday Jan 28 #

Swimming 1:00:00 [3] 3.3 km (3.3 kph)

400 warm up; 5*200 hard on 3:30 (coming in on 2:53); 400 easy; 6*100 hard with paddles on 1:40 (coming in on 1:20-1:21); 400 pulling with paddles; 8*50 sprints on 55s; 100 cool down

Note

Completely wrecked by the end of the day
4 AM

Road cycling 1:51:57 [3] 43.2 km (23.2 kph)

Flippin early! Out to Canterbury drive for 8*3 minutes. Needed to get back before going out hiking
8 AM

Hiking 3:00:00 [2] 10.0 km (18:00 / km) +700m 13:20 / km
shoes: Salomon XR Mission

Up Skeleton Gorge, swim at the top, went searching (and found) dysers near the museum, then down Nursery Ravine
5 PM

Running 39:34 [2] 8.0 km (4:57 / km) +20m 4:53 / km
ahr:130 max:137 shoes: Saucony Kinvara 8

Easy around the block

Saturday Jan 27 #

6 AM

Road cycling 3:11:45 [3] 86.2 km (27.0 kph) +550m

Out with the club. Through Town, over Chappies, over Blackhill and back via Kalk Bay. I was supposed to do some intervals on the way back but got hit by a car, which complicated matters :P

Luckily I was alright, just had a bent front wheel to contend with
10 AM

Running 25:03 [4] 6.35 km (3:57 / km)
shoes: Saucony Kinvara 8

Rather brutal brick run. 15 minutes at 3:35-3:40 and then 15 minutes easy

Friday Jan 26 #

Swimming 1:10:00 [3] 4.3 km (3.7 kph)

400 swim; 400 pull with paddles; 300 side kick with fins; 200 drill; 100 swim

6*400 on 6:30 progression (6:20; 6:15; 6:10; 6:05; 5:57; 5:53)
8*50 easy/sprint

100 easy

Thursday Jan 25 #

6 AM

Running hills 1:55:24 [4] 20.1 km (5:44 / km) +900m 4:41 / km
shoes: Brooks Pure Grit 4

In the forest with Ricardo and Tim. I did a cycling session as a run by mistake...

30 minutes warm up, 8*3 minutes uphill with 1:30 recovery on the way down, 45 minute cool down
= Death
3 PM

Road cycling 1:20:30 [2] 33.9 km (25.3 kph) +260m

Out to Bergvliet, around the TT course and back

Wednesday Jan 24 #

Swimming 1:00:00 [3] 3.0 km (3.0 kph)

400 warm up; 8*100 (25 sprint, 50 tempo, 25 hard with 20s rest); 500 (25 easy, 25 hard, 50 easy, 50 hard...); 20*50 with paddles on 55s; 8*25 sprint on 40s; 100 easy

Strength 20:00 [2]

Core
7 AM

Running 49:00 [2] 10.2 km (4:48 / km) +55m 4:41 / km
shoes: Saucony Kinvara 8

Easy run to get the day started

Tuesday Jan 23 #

Running 26:00 [3] 6.0 km (4:20 / km)
shoes: Saucony Kinvara 8

10 minutes warm up, then 8*400m on 3:20

Note

Brick session

20 minutes on IDT

10 minute treadmill run

8*(3 minute hard bike, 400m run at 3:20, 4 minutes easy spinning)

10 minute cool down on IDT

Road cycling 1:14:00 [3] 40.0 km (32.4 kph)

Monday Jan 22 #

Swimming 1:00:00 [3] 3.6 km (3.6 kph)

500 warm up; 1000 easy; 10*100 hard on 1:50 (arriving on 1:22-1:25); 1000 tempo; 100 cool down
5 PM

Mountain biking 1:33:35 [2] 31.42 km (20.1 kph) +250m

Easy greenbelting

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