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Training Log Archive: MikeRoss04

In the 7 days ending May 20, 2018:

activity # timemileskm+m
  Road cycling4 8:59:50 164.45(18.3/h) 264.65(29.4/h) 1255
  Running5 5:12:24 42.56(7:20) 68.5(4:34) 385
  Swimming4 3:48:30 9.69(2.5/h) 15.6(4.1/h)
  Mountain biking1 1:49:35 22.47(12.3/h) 36.17(19.8/h) 465
  Commuting2 1:04:00 13.42(12.6/h) 21.6(20.3/h) 180
  Total16 20:54:19 252.6(4:58) 406.52(3:05) 2285
averages - sleep:7.7 weight:66.1kg

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Sunday May 20, 2018 #

8 AM

Swimming 45:00 [3] 3.0 km (4.0 kph)
slept:8.0 weight:66.2kg

Another Savage Sunday

Not the best swim - faster than I've done one of these efforts before, but still no where near where I should be :'(

500 warm up
12*25 hard on 30s
2000 straight (29:35)
200 cool down
9 AM

Road cycling 1:15:58 [4] 38.72 km (30.6 kph) +205m
ahr:130 max:151

Steady out to Ladies Mile for some time trial efforts

20 minutes around the TT course (143 bpm) then 5 minutes break, and then another one. The second one I did as one lap around the course and then pushing hard back home until Wynberg Girls. Unfortunately I got caught up in a couple of traffic lights, so not as even as I'd have liked (140 bpm)
11 AM

Running 42:57 [4] 10.5 km (4:05 / km)
ahr:136 max:151 shoes: Saucony Kinvara 8

Finishing the triathlon off. 20 minutes hard (3:44/km) and then easy until the end. Quite windy, so feeling really comfortable with the wind behind me, and having to work a bit harder into the wind. Pretty happy to be able to run that pace without having to kill myself after a tough morning

Saturday May 19, 2018 #

6 AM

Road cycling 4:00:00 [3] 116.5 km (29.1 kph) +620m
ahr:114 max:138 slept:6.5

A bit of a mad start to the morning. Ryan bailed on me, then rushed to Constantia VA, only to realise they started at 7...

Rode up to Rhodes Drive, along to the Creamery, then Main Road and then usual way to Constantia VA. With MTD past the point to Kommetjie, and then I carried on through Fish Hoek back home. Fairly easy most of the way - just what I needed :)

Friday May 18, 2018 #

7 AM

Running 1:40:29 [3] 21.5 km (4:40 / km) +300m 4:22 / km
ahr:129 max:150 slept:8.0 shoes: Saucony Kinvara 8

A bit of a slog. Ben was supposed to come with me, and then decided against it in the morning - that was mentally tough

Up to top gate, along Rhodes drive, through Die Hel, down the greenbelts all the way to the bottom (including the stretch the parkrun covers) and then back home. A few strides to end off

I've also done huge mileage recently (105kms in the last 8 days) which will hopefully make me strong, but at the moment it's just leaving me a bit tired :P
5 PM

Swimming 1:13:30 [3] 5.0 km (4.1 kph)
slept:0.5 weight:65.7kg

Another monstrous swim set. I seemed to go decently though, so happy with that

400 warm up
8*25 hard on 30s
10*400 with 20s rest (1-4 with paddles and buoy [arriving around 5:50]; 5&10 just with buoy [arriving around 6:10]; 6-9 just with paddles [arriving around [5:40])
8*25 on 30s
200 cool down

Thursday May 17, 2018 #

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

Pretty standard. Nice to sleep in a bit this morning (6:45 is definitely a "sleep-in" these days)
4 PM

Road cycling 1:41:57 [4] 46.09 km (27.1 kph) +180m
ahr:118 max:157

Really not feeling up to this - the body is still quite tired (I think mentally more than anything at the moment because I still seem to be doing decently in my sessions...)

10*1 minute hard in a big gear, with 75s recovery
10 minutes at 140bpm around the Ladies Mile TT course
10*1 minute hard in a big gear, with 75s recovery
10 minutes at 149bpm around the Ladies Mile TT course

Not the best session, but happy to have gotten it done. Happy with the longer efforts
6 PM

Running 47:38 [2] 10.5 km (4:32 / km) +35m 4:28 / km
ahr:126 max:140 shoes: Saucony Kinvara 8

Run off the bike. Pretty surprised at how good I was feeling. Just cruising along feeling comfortable. Really enjoyed this!

Along Gibson, down Rosmead, across at Ave de Mis then back along Palmyra and First

Wednesday May 16, 2018 #

7 AM

Running 1:00:34 [2] 12.0 km (5:03 / km)
ahr:117 max:125 slept:7.0 shoes: Saucony Kinvara 8

Easy running around the track with the morning crew (Ric, Alex, Sophie and Anna)

Beautiful day, and nice to get some recovery in. Feeling quite sore and tired
4 PM

Swimming 43:00 [3] 3.0 km (4.2 kph)

Really not feeling up to it today - I still feel quite tired

500 warm up
8*50 build with 15s rest
16*20m hard / 5m easy (10s rest)
100 hard with paddles
100 easy
10*20m hard / 5m easy (10s rest)
100 hard with paddles
100 easy
6*20m hard / 5m easy (10s rest)
100 hard with paddles
100 easy
8*50m hard on 50s
200 cool down

Tuesday May 15, 2018 #

7 AM

Running 1:00:46 [4] 14.0 km (4:20 / km) +50m 4:16 / km
ahr:135 max:160 slept:7.3 shoes: Saucony Kinvara 8

Morning session with Ben. Comfortably hard

15 minute warm up

8*20s uphill sprints through the rose garden
7*800m at 3:22-3:30/km with 200m easy

10 minutes cool down
4 PM

Road cycling 2:01:55 [4] 63.34 km (31.2 kph) +250m
ahr:126 max:152 slept:0.5

A solid end to a tough day. Out to Ladies Mile for 6*10 minutes at sweet spot (132-138 bpm) intensity, with 2 minutes recovery between each. They were hard, but comfortably hard, and I wasn't ever struggling that much

Heart rate averages were 134, 136, 138, 138, 138, 138

Monday May 14, 2018 #

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

To and back from varsity, stopping at gym both times (I didn't want to carry my swimming things all the way up to campus)
8 AM

Swimming 1:07:00 [3] 4.6 km (4.1 kph)
slept:8.0 weight:66kg

A bit of a later start today because I really needed to sleep. Feeling a bit sore, but still managed to have a decent set. Reminded of Gwen Jorgensen's saying: "feelings don't dictate outcomes"

400 warm up

16*50 on 55s every 4th fast
12*50 on 50s every 3rd fast
8*50 on 55s every 2nd fast
4*50 on 1:00 all fast
200 easy
6*300 with paddles (20 seconds rest)
2 fast (1:27), 2 faster (1:25), 2 fastest (1:23)

200 easy
3 PM

Mountain biking 1:49:35 [3] 36.17 km (19.8 kph) +465m
ahr:115 max:141

Steady-ish mountain bike ride

To UCT, above Kirstenbosch, down the greenbelts, around the big field thing and then back home. It is starting to get dark so early. A bit worried about cars not seeing me from 18:15

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