Training Log Archive: MikeRoss04In the 7 days ending Jun 6, 2018:
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Wednesday Jun 6, 2018 #
Commuting 30:00 [2] 10.0 km (20.0 kph)
To and from gym twice
Note
Tried to run again today, but unfortunately only made it 1 minute in :'(
I'm going to try and run on the elliptical for a while
I'm going to try and run on the elliptical for a while
7 AM
Indoor trainer 1:25:00 [4] 40.0 km (28.2 kph)
ahr:125 max:149 slept:7.5
My legs were feeling pretty knackered today...
20 minute warm up
5*30s at 108rpm with 90s easy in between
10*2 minutes at 98-102rpm with 3 minutes easy in between
5 minute cool down
20 minute warm up
5*30s at 108rpm with 90s easy in between
10*2 minutes at 98-102rpm with 3 minutes easy in between
5 minute cool down
5 PM
Swimming 55:00 [3] 3.7 km (4.0 kph)
weight:64.7kg
Decent swim session this evening. Felt smooth in the water, going fairly quickly and not feeling like it required too much effort
100 easy
8*25, 6, 4, 2 (every 4th, 3rd, 2nd, both fast)
20*100 as 50 fast / 50 easy (arriving back on 1:23-1:25 for all of them)
3*300 with paddles and p/b as easy, medium, mad (last one without paddles on 1:23)
200 cool down
100 easy
8*25, 6, 4, 2 (every 4th, 3rd, 2nd, both fast)
20*100 as 50 fast / 50 easy (arriving back on 1:23-1:25 for all of them)
3*300 with paddles and p/b as easy, medium, mad (last one without paddles on 1:23)
200 cool down
Tuesday Jun 5, 2018 #
Commuting 32:00 [2] 10.8 km (20.3 kph) +90m
To and from campus
8 AM
Mountain biking 2:01:34 [4] 49.6 km (24.5 kph) +280m
ahr:131 max:150 slept:7.5
Easy out to Peddlars. Then 2 loops of: along the greenbelt, around the forest twice and back, with bits and pieces added along the way. Finished off steady up to Southern Cross
Steady riding for an hour and a half. Felt decent, but my back got almost unbearably sore, so I must definitely work on that over the next couple of weeks. A bit annoying having to constantly slow down for people and animals
It was so cold. In the usual attire with short fingered gloves. I was riding through patches of frost (I've never seen that before in Cape Town)
Steady riding for an hour and a half. Felt decent, but my back got almost unbearably sore, so I must definitely work on that over the next couple of weeks. A bit annoying having to constantly slow down for people and animals
It was so cold. In the usual attire with short fingered gloves. I was riding through patches of frost (I've never seen that before in Cape Town)
11 AM
Running 1:00:18 [2] 12.42 km (4:51 / km) +50m 4:46 / km
ahr:128 max:137 shoes: Saucony Kinvara 8
Testing out the knee. Felt fine most of the way but started to get a bit tender around 35 minutes in. More at the front than the side this time though
Monday Jun 4, 2018 #
Commuting 32:00 [2] 10.8 km (20.3 kph) +90m
To and back from campus. Stopped at gym to swim and pick up my stuff in the afternoon, and then went to physio
7 AM
Swimming 59:00 [3] 3.8 km (3.9 kph)
slept:8.25 weight:65.2kg
Took a while to get going this morning, but after I had stretched out my arms it wasn't so bad
600 warm up
1000 with p/b as 200 hard, 700 easy, 100 hard
5*300 as 50 hard, 225 tempo, 25 sprint with 20s rest (arrive on 4:20)
5*100 max on 1:50 with paddles (arrive back on 1:15 - stoked with this!)
200 cool down
600 warm up
1000 with p/b as 200 hard, 700 easy, 100 hard
5*300 as 50 hard, 225 tempo, 25 sprint with 20s rest (arrive on 4:20)
5*100 max on 1:50 with paddles (arrive back on 1:15 - stoked with this!)
200 cool down
9 AM
Running 20:00 [2] 4.1 km (4:53 / km)
ahr:121 max:133 shoes: Saucony Kinvara 8
Testing the knee out. 19 minutes at 5 min/km with 1 minute at 4 min/km
Sunday Jun 3, 2018 #
7 AM
Mountain biking 4:00:03 [3] 65.24 km (16.3 kph) +1500m
ahr:118 max:162 slept:8.0
Another mountain bike ride with Danny. Really enjoyed this :)
To UCT. Along the lower jeep tracks (through Deer Park). Along a trail which started on Kloof road and went around the Camps Bay side of Lions Head. Back onto Tafelberg Road. Down the epic singletrack and plum pudding. Then above Kirstenbosch and and down the greenbelts to Peddlars. Along the road to Rondebosch and back via Palmyra
Some seriously steep climbs and gnarly descents. A fair bit fitter than Dan especially uphill. Struggled on the technical descents (partly I'm not very good technically, and partly, I've fallen off a few times recently, so I'm quite cautious)
To UCT. Along the lower jeep tracks (through Deer Park). Along a trail which started on Kloof road and went around the Camps Bay side of Lions Head. Back onto Tafelberg Road. Down the epic singletrack and plum pudding. Then above Kirstenbosch and and down the greenbelts to Peddlars. Along the road to Rondebosch and back via Palmyra
Some seriously steep climbs and gnarly descents. A fair bit fitter than Dan especially uphill. Struggled on the technical descents (partly I'm not very good technically, and partly, I've fallen off a few times recently, so I'm quite cautious)
Saturday Jun 2, 2018 #
12 PM
Swimming 1:03:00 [3] 4.2 km (4.0 kph)
slept:7.5 weight:66.4kg
Another decent swimming session banked. My arms were probably a bit sore from yesterday still, but not too bad. Also quite motivated after watching UWC this morning
500 warm up
800 tempo (with p/b) [tempos around 1:30-1:32]
4*200 on 3:00 with paddles
600 tempo (p/b)
4*150 on 2:10 with paddles
400 tempo (p/b)
4*100 on 1:25 with paddles
100 cool down
500 warm up
800 tempo (with p/b) [tempos around 1:30-1:32]
4*200 on 3:00 with paddles
600 tempo (p/b)
4*150 on 2:10 with paddles
400 tempo (p/b)
4*100 on 1:25 with paddles
100 cool down
3 PM
Mountain biking 2:20:31 [3] 40.76 km (17.4 kph) +640m
ahr:119 max:146
Out on the mountain with Danny. A wet morning and quite windy, so would have struggled to get out by myself
Up to the blockhouse, then along Tafelberg road, back through the Deer Park. Went to his house by Shoprite for some extra distance and then home along Liesbeek Parkway
Up to the blockhouse, then along Tafelberg road, back through the Deer Park. Went to his house by Shoprite for some extra distance and then home along Liesbeek Parkway
Friday Jun 1, 2018 #
Commuting 32:00 [2] 10.8 km (20.3 kph) +90m
To and back from varsity
8 AM
Commuting 45:00 [2] 17.0 km (22.7 kph) +100m
slept:7.5
Running errands
Dropped the car off to be serviced in Retreat. Then cycled to Sustainable (at the traffic lights just down from Ou Kaapse Weg) and then back home the usual way. Taking it easy, and while it wasn't raining, the ground was still pretty wet, so a bit muddy by the end
Dropped the car off to be serviced in Retreat. Then cycled to Sustainable (at the traffic lights just down from Ou Kaapse Weg) and then back home the usual way. Taking it easy, and while it wasn't raining, the ground was still pretty wet, so a bit muddy by the end
2 PM
Swimming 1:03:30 [3] 4.3 km (4.1 kph)
slept:0.33 weight:65.7kg
Finally getting a decent session in!
500 war up
12*300 with 20s rest as:
4*300 moderate (1:30/100)
4*300 medium (1:27-1:28)
4*300 mad (1:25-1:26)
200 cool down
Happy with that :)
500 war up
12*300 with 20s rest as:
4*300 moderate (1:30/100)
4*300 medium (1:27-1:28)
4*300 mad (1:25-1:26)
200 cool down
Happy with that :)
4 PM
Commuting 42:00 [2] 15.0 km (21.4 kph) +100m
To gym for swimming. Then out to fetch my bike again. Nice and sunny, so I was feeling much happier
Decided I could skip my cycling session today after all the commuting
Decided I could skip my cycling session today after all the commuting
Thursday May 31, 2018 #
9 AM
Running 18:40 [2] 3.74 km (4:59 / km) +10m 4:56 / km
ahr:119 max:128 slept:8.5 shoes: Saucony Kinvara 8
Disaster struck
I've hurt myself where my ITB joins the knee. I could hardly walk after the session on Tuesday, and had to stop running today. Made all the more miserable because I had to walk back home in the rain
The physio said my ITB was super tight and that the impact from last weekend probably caused all the muscles to tense up. I can still swim and cycle, but no UWC this weekend :'(
40 days to world champs, so definitely not to risk it
I've hurt myself where my ITB joins the knee. I could hardly walk after the session on Tuesday, and had to stop running today. Made all the more miserable because I had to walk back home in the rain
The physio said my ITB was super tight and that the impact from last weekend probably caused all the muscles to tense up. I can still swim and cycle, but no UWC this weekend :'(
40 days to world champs, so definitely not to risk it