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Training Log Archive: MikeRoss04

In the 7 days ending Feb 18:

activity # timemileskm+m
  Mountain biking4 7:31:36 102.94(13.7/h) 165.66(22.0/h) 1750
  Running4 2:53:52 23.39(7:26) 37.64(4:37) 550
  Hiking1 2:00:00 4.97(24:08) 8.0(15:00) 250
  Swimming2 1:45:00 4.1(2.3/h) 6.6(3.8/h)
  Commuting2 1:04:00 13.42(12.6/h) 21.6(20.3/h) 180
  Total13 15:14:28 148.82(6:09) 239.5(3:49) 2730
averages - sleep:6.6

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MoTuWeThFrSaSu

Sunday Feb 18 #

7 AM

Running 45:20 [3] 10.0 km (4:32 / km) +170m 4:11 / km
ahr:130 max:151 slept:8.0 shoes: Saucony Kinvara 8

From the house at the top of Bainskloof down the pass (away from Wellington) and then back up. Absolutely beautiful!

Saturday Feb 17 #

6 AM

Running 45:48 [4] 11.41 km (4:01 / km) +35m 3:57 / km
ahr:141 max:173 slept:6.5 shoes: Saucony Kinvara 8

Early morning session outside the Bainskloof house

15 minute warm up
3*1200, 1:00 jog recovery, 4*200 with 30s stopped rest
(1200s on 3:20, 3:15, 3:15)
(200s on 2:35 - 2:50)
9 AM

Hiking 2:00:00 [1] 8.0 km (15:00 / km) +250m 12:58 / km
shoes: Salomon XR Mission

Hike from the Bainskloof house up to a nearby peak. Rocky path to halfway up, and then bundu bashing to get to the top

Friday Feb 16 #

Note

Going to Bainskloof for the weekend for a field trip - the best part is that we don't have any work, it's just to get to know the other people on the course :)

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

The usual
4 AM

Mountain biking 2:45:06 [3] 70.46 km (25.6 kph) +545m
ahr:115 max:144 slept:5.5

Early start to get some hours in before lectures

An hour solo in Bishopscourt, and then joined the UCT crew. The standard around the mountain route, but made a bit more difficult by being on a mountain bike, and the other lads were quite keen to go fast

Thursday Feb 15 #

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

Nothing to see here
5 AM

Mountain biking 1:30:06 [4] 32.65 km (21.7 kph) +340m
ahr:122 max:165

Pretty rough session this morning

8*30s max with 60s rest
5 minutes easy
8*2 minutes hard straight into 30s sprint
7 AM

Running 30:46 [4] 8.0 km (3:51 / km) +15m 3:49 / km
ahr:151 max:172 slept:6.5 shoes: Saucony Kinvara 8

Absolutely dying - brick run

5 minutes @ 3:40
5 minutes @ 3:35
5 minutes @ 3:30
5 minutes @ 3:25 (struggled to stay with this pace)

10 minutes cool down

Wednesday Feb 14 #

5 AM

Mountain biking 1:25:25 [3] 25.45 km (17.9 kph) +425m
ahr:117 max:146

Headed to UCT, then along the MTB trails above Kirstenbosch, and back home via the greenbelts
3 PM

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

400 warm up
400 drills
8*25 sprint on 35s
3*(300 tempo, 4*100 on 1:35)
400 hypoxic breathing
12*25 sprint on 35s
200 cool down

Tuesday Feb 13 #

6 AM

Running 51:58 [3] 8.23 km (6:19 / km) +330m 5:16 / km
ahr:125 max:156 shoes: Brooks Pure Grit 4

Easy run in the forest with Alex and Ric (well Alex wouldn't say it was easy)

Out to Kirstenbosch, and then back via the mountain bike paths, and then Woodcutters. Stopped for a quick swim in the dam to end it off
5 PM

Mountain biking 1:50:59 [2] 37.1 km (20.1 kph) +440m
ahr:112 max:137

From home, along the greenbelts, quick visit to Tokai, around the weird field thing (saw a puff adder!) and then back home

Monday Feb 12 #

Swimming 45:00 [3] 2.6 km (3.5 kph)

With Ryan...not keen to do the scheduled full set the day after a race, so took things a bit easier

400 warm up; 400 drills; 8*25 on 35s; 500 easy-ish; 6*100 on 1:35; 500 easy-ish

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