Training Log Archive: MikeRoss04In the 7 days ending Aug 19, 2018:
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Sunday Aug 19, 2018 #
8 AM
Running 1:20:00 [2] 17.48 km (4:35 / km) +185m 4:21 / km
ahr:130 max:140 slept:7.5 shoes: Saucony Kinvara 9
Not feeling quite myself this morning, but still running decently
Along the rivers, around the common and a couple other little loops
Along the rivers, around the common and a couple other little loops
3 PM
Swimming 1:03:00 [3] 4.2 km (4.0 kph)
weight:67.3kg
One of the better swims I've had in a while. Again definitely helped having the squad (Ryan and Meg) in the water doing the same set!
5*200 warm up (though all around 1:25/100 pace)
900 steady with pull buoy
900 steady with pull buoy and paddles
12*50 as 25 sprint / 25 easy [10s]
12*50 hard with paddles (half with pull buoy) [10s]
200 cool down
5*200 warm up (though all around 1:25/100 pace)
900 steady with pull buoy
900 steady with pull buoy and paddles
12*50 as 25 sprint / 25 easy [10s]
12*50 hard with paddles (half with pull buoy) [10s]
200 cool down
Saturday Aug 18, 2018 #
6 AM
Road cycling 4:00:28 [2] 106.74 km (26.6 kph) +600m
ahr:122 max:157 slept:6.5
The coldest I have ever been on my bicycle at the start of this. Luckily managed to borrow a jacket from Megan
Her brakes were rubbing, so had to turn back from Constantia VA to switch bikes. After that headed out along Boyes Drive to the point and back. Generally pretty easy, with Megan doing some intervals. Then quite hard as I sat with Ryan for 2*5 minutes. Spent the rest of the time enjoying being outside and chatting to Rudolf Visser
Her brakes were rubbing, so had to turn back from Constantia VA to switch bikes. After that headed out along Boyes Drive to the point and back. Generally pretty easy, with Megan doing some intervals. Then quite hard as I sat with Ryan for 2*5 minutes. Spent the rest of the time enjoying being outside and chatting to Rudolf Visser
11 AM
Running 15:00 [2] 3.5 km (4:17 / km)
ahr:136 max:146 shoes: Saucony Kinvara 9
Short brick run to get back into the swing of things. Felt remarkably easy and controlled
Friday Aug 17, 2018 #
6 PM
Swimming 55:00 [3] 3.8 km (4.1 kph)
slept:6.5 weight:66.2kg
Solid swim session - started a bit late and without much food, but otherwise good
3 repeats of:
2*200 [20s]
4*100 [15s]
8*50 [10s]
First one easy (1:30/100)
Next steady (1:25-1:22/100)
Last hard with paddles, p/b and band (1:25/100)
3 repeats of:
2*200 [20s]
4*100 [15s]
8*50 [10s]
First one easy (1:30/100)
Next steady (1:25-1:22/100)
Last hard with paddles, p/b and band (1:25/100)
Thursday Aug 16, 2018 #
9 AM
Running 50:30 [4] 12.23 km (4:08 / km)
ahr:143 max:165 slept:7.0 shoes: Saucony Kinvara 9
Slowly getting back into some speed work. This didn't feel too bad - my cardiovascular was alright, but my legs struggled a bit after hardly any fast running in the last few months
20 minute warm up
4*3 minutes at 3:25-3:29/km with 1 minute easy between
8*30s fast (~3:00/km) with 50s running recovery
cool down
20 minute warm up
4*3 minutes at 3:25-3:29/km with 1 minute easy between
8*30s fast (~3:00/km) with 50s running recovery
cool down
1 PM
Road cycling 1:44:03 [3] 44.1 km (25.4 kph) +750m
ahr:127 max:153
Trying to sneak a ride in before the rain - I got most of it done, but then got absolutely soaked in the last 20 minutes. Still better than riding indoors though...
Steady on the uphills and easy the rest of the time. Specifically looking for hills, focusing on staying seated. Feeling decent, but would have struggled to go much harder. Up to Bishopscourt, down into Constantia. Up Southern Cross, down into Hout Bay. Back up to Constantia Nek, then down Southern Cross. Up to Constantia Nek via the main road, down Southern Cross. Back home via Bishopscourt
Steady on the uphills and easy the rest of the time. Specifically looking for hills, focusing on staying seated. Feeling decent, but would have struggled to go much harder. Up to Bishopscourt, down into Constantia. Up Southern Cross, down into Hout Bay. Back up to Constantia Nek, then down Southern Cross. Up to Constantia Nek via the main road, down Southern Cross. Back home via Bishopscourt
Wednesday Aug 15, 2018 #
7 AM
Running 24:27 [2] 5.0 km (4:53 / km)
slept:7.0 shoes: Saucony Kinvara 9
Didn't want to miss a chance to run with the Wednesday morning crew, so just out and about for a little while
Feeling decent - not too stiff or sore from yesterday
Feeling decent - not too stiff or sore from yesterday
4 PM
Swimming 1:00:00 [3] 4.0 km (4.0 kph)
weight:67kg
Savage session today. It definitely helped having Ryan and Meg in the pool as well
10*50 warm up [10s rest]
5*100 comfortable with buoy [15s]
12*25 as 20 sprint, 5 glide [10s]
5*100 comfortable with paddles and buoy [15s]
12*25 sprint [10s]
5*100 comfortable with paddles, band and buoy [15s]
12*25 sprint [5s]
500 easy with buoy
4*100 max [3 min] - arms had nothing left and still put out some decent times: 1:17, 1:16, 1:16, 1:16
200 cool down
10*50 warm up [10s rest]
5*100 comfortable with buoy [15s]
12*25 as 20 sprint, 5 glide [10s]
5*100 comfortable with paddles and buoy [15s]
12*25 sprint [10s]
5*100 comfortable with paddles, band and buoy [15s]
12*25 sprint [5s]
500 easy with buoy
4*100 max [3 min] - arms had nothing left and still put out some decent times: 1:17, 1:16, 1:16, 1:16
200 cool down
Tuesday Aug 14, 2018 #
Commuting 32:00 [2] 10.8 km (20.3 kph) +90m
Standard procedure
7 AM
Running 46:16 [2] 10.0 km (4:38 / km) +45m 4:31 / km
ahr:132 max:156 slept:7.8 shoes: Saucony Kinvara 9
Nice morning out with Ben. Feeling a bit flat, but otherwise good
The usual river route, except finishing along Third Avenue. 8*30s strides with 30s recovery in between. Nothing too fast, just getting ready for some upcoming running sessions
The usual river route, except finishing along Third Avenue. 8*30s strides with 30s recovery in between. Nothing too fast, just getting ready for some upcoming running sessions
4 PM
Mountain biking 1:30:00 [3] 27.88 km (18.6 kph) +400m
Up to UCT for Track Tuesday and then back home, with some sight seeing along the way
Still no where near good enough technically. Still need lots of work in that department. I also feel like I'm not powerful enough, so maybe something to work on the rest of the year
Still no where near good enough technically. Still need lots of work in that department. I also feel like I'm not powerful enough, so maybe something to work on the rest of the year
Monday Aug 13, 2018 #
Commuting 32:00 [2] 10.8 km (20.3 kph) +90m
To and from campus
Swimming 47:00 [3] 3.2 km (4.1 kph)
slept:8.2 weight:67.4kg
Another fun squad swimming session. So much easier having other people there
3*500 in Ryan's slip (1:27-1:24/100)
2*200 in my own lane (1:24-1:25/100)
2*500 in my own lane (cracked 300m into the last one - swimming around 1:25/100 before then)
300 side kick
My swimming is definitely coming along. Shoulders were a bit sore from yesterday. Need to remember how to swim multiple days in a row
3*500 in Ryan's slip (1:27-1:24/100)
2*200 in my own lane (1:24-1:25/100)
2*500 in my own lane (cracked 300m into the last one - swimming around 1:25/100 before then)
300 side kick
My swimming is definitely coming along. Shoulders were a bit sore from yesterday. Need to remember how to swim multiple days in a row
8 PM
Strength 20:00 [2]
Short extra strength session