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Training Log Archive: MikeRoss04

In the 7 days ending Aug 12, 2018:

	activity	#	time	miles		km		+m
	Road cycling	2	4:23:04	73.25	(16.7/h)	117.89	(26.9/h)	1250
	Swimming	4	3:46:00	9.57	(2.5/h)	15.4	(4.1/h)
	Running	4	3:07:11	23.47	(7:59)	37.77	(4:57)	940
	Mountain biking	1	2:00:04	24.43	(12.2/h)	39.32	(19.6/h)	700
	Commuting	2	1:07:00	14.17	(12.7/h)	22.8	(20.4/h)	190
	Strength	2	1:00:00
	Total	14	15:23:19	144.89		233.18		3080
averages - sleep:7.6 weight:67.4kg

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Sunday Aug 12, 2018 #

8 AM

Running 1:20:00 [3] 14.83 km (5:24 / km) +600m 4:29 / km
ahr:140 max:166 slept:8.5 shoes: Brooks Pure Grit 4

Such a spectacular run on the mountain. Still missing my climbing legs, but slowly getting back into the running - and boy is it great :)

From the bottom Rhodes Mem parking, up along the road, then up the cycling track near the house and up hill repeat road. Along to the Epic single track, up there, and then along the jeep tracks to Tafelberg road. Up to the contour path, then along to the blockhouse and along the contour path to Kirstenbosch. Came down the stairs at the big rock, along the bike path and then back via the usual lower slopes

4 PM

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

Decent swim today - lacking the top end speed, but that is probably to be expected

300 warm up
3*100 side kick
8*25 hard on 30s

1*1500 easy (swimming 1:30/100m comfortably)
1*1500 as 300H/300E (did this on about 1:28/100m pace. Not really able to pick up the pace substantially for the hard efforts)

8*25 sprint on 30s
100 cool down

Saturday Aug 11, 2018 #

5 AM

Road cycling 3:01:32 [3] 81.38 km (26.9 kph) +1000m
ahr:124 max:145 slept:5.8

Such an early start this morning - I left home at 5:20 :/

Freezing cold, but really enjoyed it! With Jono and Meg. Through town, 1+ 4*10 minutes up Suikerbossie with Meg, and then home via Constantia Nek

5 PM

Running 15:00 [2] 3.34 km (4:29 / km)
shoes: Saucony Kinvara 9

Easy run around the block. Supposed to be a brick session, but in a major rush to get to a church training session

Friday Aug 10, 2018 #

Commuting 32:00 [2] 10.8 km (20.3 kph) +90m
slept:8.0

To and from varsity

Strength 30:00 [2]

The usual

3 PM

Swimming 1:08:00 [3] 4.5 km (4.0 kph)
weight:67.2kg

Longest swim in a while - my arms were feeling quite tired today, so swimming quite slowly

400 warm up
200 as 75 easy / 25 fast
2*100 as 50E/50H (15s rest)
3*100 hard (10s rest)
8*25 sprint (10s rest)
Repeated the 3*100 and 8*25 with paddles, band and b/p
2*500 as 1E/1H, 2E/2H...4H (30s rest)
8*50 as 25E/25H on 55s
1000 easy with paddles, p/b and band (swimming with Meg)
100 cool down

Thursday Aug 9, 2018 #

8 AM

Running 46:20 [3] 9.6 km (4:50 / km) +300m 4:10 / km
ahr:144 max:163 slept:6.0 shoes: Brooks Pure Grit 4

Steady run in the forest. From the cricket oval, along the lower paths to Kirstenbosch and back. Feeling decent, and happy to be running fast again

4 PM

Mountain biking 2:00:04 [3] 39.32 km (19.6 kph) +700m
ahr:126 max:161 slept:0.5

What a wonderful evening for a bike ride!

Headed to UCT, then above Kirstenbosch. Down the greenbelts to the end, and then back up to Rhodes Drive. Down again and then home

Hard on the hills, easy the rest of the time

Wednesday Aug 8, 2018 #

Commuting 35:00 [2] 12.0 km (20.6 kph) +100m
slept:7.5

To and from varsity, with a quick trip down to Rondebosch Pick n Pay

2 PM

Swimming 50:00 [3] 3.5 km (4.2 kph)
weight:67.8kg

Another squad swim with Meg and Ryan

300 warm up
300 side kick
8*25 sprint on 30s
1800 with p/b as: *For some reason I really can't swim with a pull buoy
100 flat out
200 hard
400 tempo
200 easy (the repeat)
8*25 sprint on 30s
Then joined Ryan for his 100, 200, 400 - he was swimming with paddles, p/b and band, and I was just swimming. Managed to hold on, while next to him, but suffering

Tuesday Aug 7, 2018 #

7 AM

Running 45:51 [2] 10.0 km (4:35 / km) +40m 4:30 / km
ahr:133 max:144 slept:8.0 shoes: Saucony Kinvara 9

Easy run to get the day started. Nice to be running a bit faster again

Along Palmyra to the common and then back along Belvedere

5 PM

Road cycling 1:21:32 [2] 36.51 km (26.9 kph) +250m
ahr:120 max:144 slept:0.25

Easy afternoon ride. Waited for the rain to abate and then headed out to Ladies Mile, via Bishopscourt and Rhodes avenue. My chain/cassette was making a horrendous racket about an hour in, so cut it a little short. Probably all the grit in it from 2 rides in the wet

Feeling okay...legs a bit stiff, and didn't seem to have too much in the tank today

Monday Aug 6, 2018 #

Strength 30:00 [2]

General strength and stretching

4 PM

Swimming 46:00 [3] 3.3 km (4.3 kph)
slept:8.5 weight:68.4kg

Squad swimming session - nice having Ryan and Meg swimming as well

"Whatever floats your boat":
300 warm up
400 side kick
100 swim
5*500 sitting right behind Ryan (they were all around 1:24/100 except the last 200, which was around 1:17/100)

It is definitely easier sitting in someones slip, but super chuffed I could hold that pace fairly comfortably. Shortening my stroke definitely seems to be working!

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