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Training Log Archive: MikeRoss04

In the 7 days ending Feb 4:

activity # timemileskm+m
  Road cycling3 6:37:53 106.94(16.1/h) 172.1(26.0/h) 945
  Running6 4:57:30 35.4(8:24) 56.97(5:13) 895
  Swimming4 3:42:00 8.45(2.3/h) 13.6(3.7/h)
  Mountain biking1 1:55:11 19.88(10.4/h) 32.0(16.7/h) 600
  Total14 17:12:34 170.67(6:03) 274.67(3:46) 2440

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MoTuWeThFrSaSu

Sunday Feb 4 #

6 AM

Running 42:47 [3] 10.1 km (4:14 / km) +110m 4:01 / km
ahr:137 max:159 shoes: Saucony Kinvara 8

From Newlands car park. Along the freeway and down to the track. 4*3 minutes at 3:30/km with 2 minutes easy jogging in between. Rushed back to try and get Discovery points, but it was all in vain
7 AM

Running 54:25 [2] 7.26 km (7:30 / km) +175m 6:41 / km
ahr:116 max:145 shoes: Brooks Pure Grit 4

Exploring the forest with Kirstin

From Newlands car park, along to Kirstenbosch, back via the cycle path and woodcutters. Then down to the reservoir for a swim, and back to the car park
5 PM

Swimming 45:00 [3] 3.1 km (4.1 kph)

Ending off another solid week!

500 warm up
20*25 with 15s rest
8*50 with fins (easy there, hard back)
200 easy
10*50 on 1:00 (arriving 0:36-0:38)
10*50 with paddles on 55s (arriving on 0:35)
10*50 with paddles and fins on 55s (arriving on 0:33)
100 cool down

Saturday Feb 3 #

6 AM

Road cycling 3:11:00 [2] 79.4 km (24.9 kph) +480m
ahr:118 max:145

Easy spin with Anna and Lisa. Through Town, over Chappies, and back via Kalk Bay. Slightly windy, but otherwise a lovely day!
10 AM

Running 21:15 [2] 4.51 km (4:43 / km) +15m 4:38 / km
ahr:123 max:130 shoes: Saucony Kinvara 8

Easy brick run. Up Gibson, down Rosmead, then turned in opposite the Spar, and then back home via Second

Friday Feb 2 #

6 AM

Running 1:00:16 [4] 15.1 km (3:59 / km)
ahr:143 max:168 shoes: Saucony Kinvara 8

This was more challenging that I had expected

3*(1200; 60s jogging rest; 4*200m (30s stopped between each)]

Fast cool down to get my heart rate above 140
1 PM

Swimming 1:05:00 [3] 4.0 km (3.7 kph)

Deathly swim session

600m warm up

2*400m hard [5:55, 5:55; 5:42, 5:42]
2*200m hard [2:50, 2:50; 2:47, 2:47]
2*50m sprint [0:40, 0:40; 0:38, 0:38]
(repeat with paddles)

400m hypoxic breathing

8*50m easy/sprint

200m easy

Thursday Feb 1 #

Swimming 42:00 [2] 2.5 km (3.6 kph)

Easy swimming. 400 warm up; 500 with paddles; 600 drills; 800 straight; 200 cool down
8 AM

Road cycling 1:56:39 [3] 53.0 km (27.3 kph) +255m
ahr:128 max:164

Not feeling great for this

Out towards Price Drive for 10*30s sprints. Then 6*4 minutes straight into 1 minute sprint around the Ladies Mile TT course. Easy spin back home

Wednesday Jan 31 #

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

Struggling after a long day

600 warm up; 30*100 (25 sprint, 10s rest, 75 hard, 20s rest); 200 easy freestyle; 8*25 sprint; 200 easy
5 AM

Running 58:05 [3] 10.0 km (5:49 / km) +245m 5:10 / km
ahr:127 max:150 shoes: Brooks Pure Grit 4

Ricardo wanted to meet super early, so I arrived at the forest at 5:30 :o

Quick warm up towards Kirstenbosch, then left him to do a session, while I went above Rhodes Memorial along the jeep tracks. Finished it off with a swim in the reservoir
10 AM

Road cycling 1:30:14 [3] 39.7 km (26.4 kph) +210m
ahr:111 max:141

Solo spin out to the base of Ou Kaapse, past Westlake and then back home. Pretty windy!

Tuesday Jan 30 #

6 AM

Running 1:00:42 [3] 10.0 km (6:04 / km) +350m 5:10 / km
ahr:128 max:157 shoes: Brooks Pure Grit 4

From the cattle grid, along the lower paths to Kirstenbosch, back via the bike path. Nice run with Ben
4 PM

Mountain biking 1:55:11 [3] 32.0 km (16.7 kph) +600m
ahr:114 max:147

Followed the MTB paths to Constantia Nek and back, with a quick forage to Boshof to get some extra distance

Monday Jan 29 #

Note
(rest day)

REST DAY (whoop whoop)

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