Training Log Archive: MikeRoss04In the 7 days ending May 13, 2018:
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Sunday May 13, 2018 #
6 AM
Running 1:56:45 [2] 24.0 km (4:52 / km) +270m 4:36 / km
ahr:119 max:138 slept:7.0 shoes: Saucony Kinvara 8
Feeling quite sore and tired, so struggled to get going by myself. Headed along Palmyra to the Common, around and back via Belvedere
Ben joined me for the second half, which made a world of difference. Up to Kirstenbosch top gate and back. Happy to get home...
Ben joined me for the second half, which made a world of difference. Up to Kirstenbosch top gate and back. Happy to get home...
4 PM
Swimming 1:05:00 [3] 4.0 km (3.7 kph)
weight:66kg
In a mad rush to pick Ali and Granny up and then head to church. It really seemed to play into my favour as I didn't spend ages sitting at the edge of the pool questioning my life's decisions
200 warm up
12*300 with 20s rest
4 - moderate with p/b and band
4 - medium with p/b
4 - mad with paddles (all of these 4 on 1:22 pace, so stoked with that)
200 cool down
200 warm up
12*300 with 20s rest
4 - moderate with p/b and band
4 - medium with p/b
4 - mad with paddles (all of these 4 on 1:22 pace, so stoked with that)
200 cool down
Saturday May 12, 2018 #
6 AM
Road cycling 4:03:16 [3] 124.0 km (30.6 kph) +770m
ahr:127 max:158 slept:7.0
That was savage
With Ryan. Through Town, then around the point via Kommetjie and back home along Muizenberg way. Stopped for "coffee" (well hot chocolate) at the bakery
Riding steadily, focusing on keeping a low cadence and not free-wheeling too much. A TT from Misty Cliffs to the point (heart rate around 142). I sat in Ryan's wheel the whole time, which was great. It is going to take a while to get used to a Saturday ride not being just a recovery ride
With Ryan. Through Town, then around the point via Kommetjie and back home along Muizenberg way. Stopped for "coffee" (well hot chocolate) at the bakery
Riding steadily, focusing on keeping a low cadence and not free-wheeling too much. A TT from Misty Cliffs to the point (heart rate around 142). I sat in Ryan's wheel the whole time, which was great. It is going to take a while to get used to a Saturday ride not being just a recovery ride
11 AM
Running 30:17 [4] 7.35 km (4:07 / km) +10m 4:06 / km
ahr:143 max:166 shoes: Saucony Kinvara 8
Run off the bike - always a real challenge
10 minutes easy / 10 minutes hard / 10 minutes easy
Moving decently, but my heart rate was quite elevated for the pace I was running the hard stuff at (156 average at 3:36/km). Probably not surprising considering the ride
Happy to be running well after feeling quite tired and mentally drained. 3:36/km for 10 minutes isn't too bad. I could've pushed harder if I really needed to
10 minutes easy / 10 minutes hard / 10 minutes easy
Moving decently, but my heart rate was quite elevated for the pace I was running the hard stuff at (156 average at 3:36/km). Probably not surprising considering the ride
Happy to be running well after feeling quite tired and mentally drained. 3:36/km for 10 minutes isn't too bad. I could've pushed harder if I really needed to
Friday May 11, 2018 #
Commuting 32:00 [2] 10.8 km (20.3 kph) +90m
The usual, but stopped to go swimming on the way home. Got caught in a bit of drizzle between the gym and the flat, but it wasn't too bad and I had a jacket and splash cover
6 AM
Running 1:05:34 [3] 15.74 km (4:10 / km) +105m 4:02 / km
ahr:131 max:152 slept:6.5 shoes: Saucony Kinvara 8
I had company this morning, which made starting running at 5:45 a bit more bearable
5 minute warm up
45 minutes at 4:14/km
15 minutes at 3:48/km
Out to the Common on Palmyra, 3/4 of the way around, and back on Belvedere. I did the last stretch on First and Second. Saving myself for the bike session tomorrow
5 minute warm up
45 minutes at 4:14/km
15 minutes at 3:48/km
Out to the Common on Palmyra, 3/4 of the way around, and back on Belvedere. I did the last stretch on First and Second. Saving myself for the bike session tomorrow
4 PM
Swimming 1:15:00 [3] 4.8 km (3.8 kph)
weight:66kg
Suffered at the end of the session, I think the lack of sleep was catching up with me
Warm up:
4*400 as loosen up, easy, tempo, medium (30s rest)
4* 15 fast / 35 easy (10s rest)
Main:
12* (50 as 25 fast / 25 easy; 50 fast; 50 easy) on 55s
1000 paddles/pb as easy/medium/moderate/mad/easy (I died)
Cool down
200 easy
Warm up:
4*400 as loosen up, easy, tempo, medium (30s rest)
4* 15 fast / 35 easy (10s rest)
Main:
12* (50 as 25 fast / 25 easy; 50 fast; 50 easy) on 55s
1000 paddles/pb as easy/medium/moderate/mad/easy (I died)
Cool down
200 easy
Thursday May 10, 2018 #
6 AM
Running 57:05 [2] 10.57 km (5:24 / km) +90m 5:11 / km
ahr:117 max:132 slept:6.5 shoes: Saucony Kinvara 8
Sometimes you just need a really easy, social run
With 2 Brads, Michelle and Kirstin. From the club, along Main Road, up to Newlands Avenue, Boshof and back via the river. Super relaxed, but nice to run with a few others
With 2 Brads, Michelle and Kirstin. From the club, along Main Road, up to Newlands Avenue, Boshof and back via the river. Super relaxed, but nice to run with a few others
2 PM
Road cycling 1:48:48 [4] 51.29 km (28.3 kph) +390m
ahr:126 max:166
20 minute all out time trial. Went from the Camps Bay lights to the top of Suikerbossie. Unfortunately it turned out to be a little bit short (15:36), and there were a few cars at the bottom, so my heart rate didn't get quite as high as I had expected (156 average; 160-162 is probably a better approximation).
Otherwise a lovely day. Really enjoyed being outside, though it did feel like I was riding into a headwind the whole way. And I got caught by every single traffic light
Around the mountain, starting off through Town
Otherwise a lovely day. Really enjoyed being outside, though it did feel like I was riding into a headwind the whole way. And I got caught by every single traffic light
Around the mountain, starting off through Town
Wednesday May 9, 2018 #
Commuting 32:00 [2] 10.8 km (20.3 kph) +90m
The usual. Stopped at gym on the way home to swim
8 AM
Mountain biking 1:28:09 [2] 32.13 km (21.9 kph) +270m
ahr:110 max:133 slept:7.5
Easy spin along the greenbelts to get the day started. Feeling quite hungry though, so not the most fun ride I've had
3 PM
Swimming 35:00 [3] 2.4 km (4.1 kph)
weight:66.4kg
Short and sweet
500 warm up
16*15m fast, 10m easy
100 hard with paddles (1:15)
100 easy
10*15m fast, 10m easy
100 hard with paddles (1:15)
100 easy
6*15m fast, 10m easy
100 hard with paddles (1:15)
100 easy
500 cool down
500 warm up
16*15m fast, 10m easy
100 hard with paddles (1:15)
100 easy
10*15m fast, 10m easy
100 hard with paddles (1:15)
100 easy
6*15m fast, 10m easy
100 hard with paddles (1:15)
100 easy
500 cool down
Tuesday May 8, 2018 #
6 AM
Running 1:08:29 [4] 16.0 km (4:17 / km) +90m 4:10 / km
ahr:135 max:162 slept:6.5 shoes: Saucony Kinvara 8
I'll admit I sat in my car for a couple of minutes questioning my life choices before I headed out...into the pouring rain, cold temperatures and pitch darkness :P
But, as per usual I was happy I did! Down to the common. Did 12*20s hill sprints along what eventually becomes Belvedere road, near Common Ground. Then ran around the common doing 20*1 minute hard / 30 seconds easy. Cool down back to my car parked at the Y to finish off
But, as per usual I was happy I did! Down to the common. Did 12*20s hill sprints along what eventually becomes Belvedere road, near Common Ground. Then ran around the common doing 20*1 minute hard / 30 seconds easy. Cool down back to my car parked at the Y to finish off
4 PM
Indoor trainer 2:30:00 [3] 75.0 km (30.0 kph)
ahr:123 max:133
Just mental
Steady riding on the indoor trainer. Trying my best to avoid going crazy. I had really wanted to go outside, but it was a bit too wet and windy this time
Steady riding on the indoor trainer. Trying my best to avoid going crazy. I had really wanted to go outside, but it was a bit too wet and windy this time
Monday May 7, 2018 #
Commuting 32:00 [2] 10.8 km (20.3 kph) +90m
Happy to dodge the rain. Had a strong headwind on the way there and a lovely tailwind on the way back - more rain is definitely coming
6 AM
Swimming 1:15:00 [3] 4.6 km (3.7 kph)
slept:7.8 weight:65.9kg
My arms were feeling quite sore so taking it easy. Just making sure I'm getting the distance in
500 warm up
5*800 (first 2 with buoy, last 3 with paddles and buoy)
100 cool down
500 warm up
5*800 (first 2 with buoy, last 3 with paddles and buoy)
100 cool down