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Training Log Archive: MikeRoss04

In the 7 days ending Jul 29, 2018:

	activity	#	time	miles		km		+m
	Road cycling	1	3:03:06	45.09	(14.8/h)	72.56	(23.8/h)	640
	Running	4	2:20:27	17.47	(8:02)	28.11	(5:00)	330
	Commuting	3	1:35:00	20.13	(12.7/h)	32.4	(20.5/h)	270
	Swimming	3	1:33:00	3.79	(2.4/h)	6.1	(3.9/h)
	Strength	2	1:00:00
	Total	11	9:31:33	86.48		139.17		1240
averages - sleep:7.5 weight:68.1kg

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Sunday Jul 29, 2018 #

8 AM

Running 42:03 [2] 7.0 km (6:00 / km) +250m 5:06 / km
ahr:129 max:165 slept:8.0 shoes: Brooks Pure Grit 4

Easy run around the forest with Ben. My knee was feeling fine, which was awesome

Along the lower paths to Kirstenbosch. Then up the stairs and the horrible climb to the MTB trails. Along to the cabin by the river, and then back to the lower Rhodes Memorial car park

Biggest running week in 8 weeks :o

Saturday Jul 28, 2018 #

8 AM

Road cycling 3:03:06 [2] 72.56 km (23.8 kph) +640m
slept:7.5

Very relaxed start to training. Riding with the club before I get properly stuck in

Through Town, over Suikerbossie and Chappies. The cut back a bit early, going over Ou Kaapse Weg with Arne and Yousef

4 PM

Swimming 39:00 [3] 2.6 km (4.0 kph)
weight:68.5kg

First semi-proper swimming session. I'm glad to see I haven't lost ALL my fitness

4*200 warm up (2 swim, 2 side kick)
10*25 hard on 30s
100 easy
1000 easy with p/b
10*25 hard on 30s
200 cool down

Friday Jul 27, 2018 #

6 AM

Running 45:17 [3] 9.65 km (4:42 / km) +50m 4:34 / km
ahr:134 max:143 slept:7.5 shoes: Saucony Kinvara 9

Probably a bit too far/long, but I'm so excited to get going again

Out with Ben. Along Palmyra to the Common and then back via Belvedere

4 PM

Swimming 30:00 [3] 2.0 km (4.0 kph)
weight:67.8kg

Slowly getting back into the swing of things. Nice to join Meg for a bit and still be faster than her (at least on the shorter stuff!)

400 warm up
8*50 max (not particularly fast - coming in around 37/38s) leaving on 1:00
3*100 side kick (1 side, 6-1-6, 6-3-6 )with fins
300 with pull boy (focusing on not stretching too far forward)
3*100 side kick (same again)
100 cool down

Thursday Jul 26, 2018 #

Commuting 32:00 [2] 10.8 km (20.3 kph) +90m
slept:7.0

To and back from campus

Strength 30:00 [2]

Same again

Wednesday Jul 25, 2018 #

6 AM

Running 32:00 [3] 7.0 km (4:34 / km) +20m 4:30 / km
ahr:132 max:171 slept:7.0 shoes: Saucony Kinvara 9

Back with the Wednesday morning running crew. And my knee felt completely fine (woo hoo!)

Mostly very easy running. Then did 4*400m with Ricardo (1:15, with a decent rest). So much fun running fast again, and chasing after someone. I wasn't dying, but would probably have struggled to go much faster/longer. Didn't want to rush into things

3 PM

Swimming 24:00 [2] 1.5 km (3.8 kph)
weight:68kg

Easing back into the swimming. mainly technique work today

400 warm up
3*100 side kick with fins (1 side, 6-1-6, 6-3-6)
300 with pull boy, focusing on not stretching too far forward (makes a dead spot in my stroke)
3*100 side kick with fins
200 cool down

Tuesday Jul 24, 2018 #

Commuting 32:00 [2] 10.8 km (20.3 kph) +90m
slept:7.5

Feeling lazy again today. Proper work begins on Monday, but would like to start getting into it tomorrow

Monday Jul 23, 2018 #

Commuting 31:00 [3] 10.8 km (20.9 kph) +90m

Rushing to make a meeting, and then into a head wind home

Strength 30:00 [2]

Trying to get into a bit of a stretching/strength training routine. Easing back into things

7 AM

Running 21:07 [2] 4.46 km (4:44 / km) +10m 4:41 / km
ahr:128 max:134 slept:8.0 shoes: Saucony Kinvara 9

Finally starting to ease back into things. Easy run around the block

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