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Training Log Archive: MikeRoss04

In the 7 days ending May 6, 2018:

	activity	#	time	miles		km		+m
	Mountain biking	3	5:26:36	63.24	(11.6/h)	101.78	(18.7/h)	1515
	Running	4	4:19:36	35.82	(7:15)	57.64	(4:30)	490
	Swimming	4	3:52:00	8.95	(2.3/h)	14.4	(3.7/h)
	Road cycling	1	1:46:21	32.22	(18.2/h)	51.86	(29.3/h)	400
	Indoor trainer	1	1:45:00	31.07	(17.8/h)	50.0	(28.6/h)
	Total	13	17:09:33	171.3	(6:01)	275.68	(3:44)	2405
averages - sleep:7.2 weight:65.7kg

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Sunday May 6, 2018 #

7 AM

Swimming 48:00 [3] 3.3 km (4.1 kph)
slept:8.0

Swimming decently today. My arms had nothing left to give in the 4*100 though

500 warm up
4*[10*25 fast / 25 easy] with 10s rest between each, and 1 minute between sets (2nd and 4th with paddles)
200 easy
4*100 sprint (coming in on 1:20) with 1 minute recovery
200 cool down

Nice to swim with Ryan and Meg M this morning

9 AM

Road cycling 1:46:21 [3] 51.86 km (29.3 kph) +400m
ahr:121 max:141

Steady ride this morning. Started off reasonably easy, and then pick it up near the end

The usual around the mountain loop, doing Constantia Nek first. Such a treat riding outside in beautiful weather. And I was going fairly fast without putting too much effort in (maybe I'm actually starting to get better at cycling - that would be nice)

11 AM

Running 45:26 [2] 10.0 km (4:33 / km) +80m 4:22 / km
ahr:133 max:147 shoes: Saucony Kinvara 8

The last session of "Savage Sunday"

Just easy running. The most difficult part of this was the mental block - 3 sessions in a morning is hard!

Saturday May 5, 2018 #

7 AM

Mountain biking 2:05:48 [3] 35.28 km (16.8 kph) +730m
ahr:123 max:145 slept:8.0

Not feeling quite myself today - I think I'm still a bit tired, and then not so mentally ready to exercise, particularly on my own

Headed towards UCT, then along the path above Kirstenbosch. Down the greenbelts and to Tokai. Played on a bunch of the pieces of singletrack before my chain got caught up in my cassette. Needed some help getting it out, and saved the ride because I was pretty sure that it was ride over

9 AM

Mountain biking 1:20:24 [2] 27.1 km (20.2 kph) +240m
ahr:114 max:141

Managed to get going again after a little bit of help. Down a few more of the singletrack pieces in Tokai, and then along the greenbelts

A bit worried about the bike, so easing my way back home. Also a bit mentally over it, and I wasn't quite sure why :/

5 PM

Swimming 42:00 [3] 2.0 km (2.9 kph)
weight:65.6kg

Just getting in some extra kilometers

400 warm up; 4*100 drills; 2*100 IM; 2*400 coming in on 6:00 with 30s rest; 200 cool down

Friday May 4, 2018 #

7 AM

Running 1:31:41 [3] 19.14 km (4:47 / km) +150m 4:37 / km
ahr:126 max:137 slept:7.0 shoes: Saucony Kinvara 8

Long run on the promenade with Ryan and Mariella. The recent lack of sleep and the hard day yesterday really started catching up with me, so I didn't find this to be the most fun

From Camps Bay along to Greenpoint, down towards the waterfront and then back

4 PM

Swimming 1:20:00 [3] 5.0 km (3.8 kph)
slept:1.0 weight:65.2kg

Long swim, and still feeling quite tired

500m in 25m segments to warm up

3*500m comfortable with p/b and band (20s rest)
5*300m tempo (1:27 - 1:28/100m) with paddles and pull boy (20s rest)
10*100m max (1:22 - 1:23) on 1:40

500 cool down

Thursday May 3, 2018 #

7 AM

Running 56:40 [4] 13.5 km (4:12 / km) +50m 4:07 / km
ahr:140 max:175 slept:7.0 shoes: Saucony Kinvara 8

Decent session today. The wind certainly didn't help, but I was feeling pretty good

Warm up with Sophie from Baxter and then around the track
10 minutes at 4:11/km
10 minutes at 3:58/km
10 minutes at 3:20/km
Cool down

5 PM

Indoor trainer 1:45:00 [4] 50.0 km (28.6 kph)

That really hurt. Low cadence work on tired legs is brutal...

15 minute warm up
8*30s sprints with 90 seconds recovery
5 minutes easy
6*3 minutes at 60 rpm
5 minutes easy
6*3 minutes at 60 rpm
10 minute cool down

Trying to just survive the session more than anything else

Wednesday May 2, 2018 #

8 AM

Mountain biking 2:00:24 [3] 39.4 km (19.6 kph) +545m
ahr:122 max:157 slept:6.0

After a rather relaxed weekend exercise wise (though super mentally refreshing) it was good to get out on the trails. Up to UCT for a couple of laps around the track, then the path above Kirstenbosch, down the greenbelts to just past Peddlars, and then back home

4 PM

Swimming 1:02:00 [3] 4.1 km (4.0 kph)
weight:66.4kg

Another pretty hard session. A bit slower than last week, so disappointed with that

550 warm up (a bunch of 25m)
800 max (11:20) [3 minutes break between all]
800 max with pull buoy (11:47) [not very happy with this]
800 max with p/b, paddles and band (11:50)
200 easy
10*75m with 20s rest (25 easy, 25 sprint, 25 easy)
200 cool down

Tuesday May 1, 2018 #

7 AM

Running 1:05:49 [3] 15.0 km (4:23 / km) +210m 4:06 / km
ahr:139 max:168 slept:6.0 shoes: Saucony Kinvara 8

Feeling pretty decent this morning (the rest certainly helped), but perhaps the altitude was getting to me

Steady running generally, not pushing just enjoying moving decently, with 3 hill repeats thrown in

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