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Training Log Archive: MikeRoss04

In the 7 days ending Feb 3, 2019:

	activity	#	time	miles		km		+m
	Road cycling	4	7:04:16	117.04	(16.6/h)	188.36	(26.6/h)	1685
	Swimming	4	3:48:00	9.38	(2.5/h)	15.1	(4.0/h)
	Running	4	3:24:56	28.83	(7:07)	46.39	(4:25)	120
	Indoor trainer	1	1:20:00	20.51	(15.4/h)	33.0	(24.7/h)
	Strength	2	1:15:00
	Total	14	16:52:12	175.75		282.85		1805
averages - weight:67.5kg

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Sunday Feb 3, 2019 #

11 AM

Running 1:04:01 [4] 15.42 km (4:09 / km)
ahr:136 max:170 shoes: Saucony Kinvara 9

Had a much better sleep last night, which made this a bit easier. My quads were still quite sore, but happy with how this went. Running around a cricket match, which kept me entertained

20 minute warm up
15 minutes at 4:04/km
10 minutes at 3:48/km
6 minutes at 3:32/km
3 minutes at 3:20/km

4 PM

Swimming 48:00 [3] 3.2 km (4.0 kph)
weight:68kg

Technique swim set

24*25 with every 3rd hard
8*50 catch-up with pull buoy and band
8*50 one arm stroke with fins
8*50 easy kick there, hard back with fins
12*100 with pull buoy, band and paddles for half
200 easy

Saturday Feb 2, 2019 #

6 AM

Road cycling 2:50:14 [4] 72.96 km (25.7 kph) +700m
ahr:120 max:163

Easy roll with Meg and Saskia to Zwaanswyk

Then
8*2 minutes at 8.5/10 with 3 minutes between (from the circle to the guard hut)
10 minutes easy
8*2 minutes at 9/10 with 3 minutes between (from the guard hut up the hill)

Easy back home

Had a very mosquito-interrupted 5 hour sleep last night, so the body was feeling pretty terrible

10 AM

Running 30:01 [3] 6.52 km (4:36 / km)
ahr:136 max:149 shoes: Saucony Kinvara 9

Easy run around the block. Feeling very hungry and flat, so just wanted to get back home

Friday Feb 1, 2019 #

Swimming 1:15:00 [3] 4.9 km (3.9 kph)

Never needed to go very fast today, but my arms were feeling rather tired the whole time. Ended up doing 2/3 of the set and finishing it off later when I returned for some strength work

3 pyramids of:
100, 200, 300, 400, 300, 200, 100
#1: no tools
#2: just pull buoy
#3: pull buoy and paddles
*** 20 seconds between each, and about a minute between pyramids

Strength 30:00 [2]

Actually pleasant doing this just before the gym closed

6 AM

Road cycling 1:09:07 [2] 30.69 km (26.6 kph) +135m
ahr:111 max:135

Easy ride to flush the legs. Annoyingly I punctured 1km away from home

Thursday Jan 31, 2019 #

7 AM

Running 1:00:54 [4] 14.0 km (4:21 / km) +50m 4:16 / km
ahr:137 max:162 shoes: Saucony Kinvara 9

Another session ticked

Along the M3 with Ric, to just before the traffic lights. Then back to the UCT track for 24*30 seconds on (3:15/km), 40 seconds off (4:40/km)

Stomach played up a bit, so had a little break halfway through

5 PM

Road cycling 1:54:55 [4] 52.8 km (27.6 kph) +550m
ahr:124 max:156

The hardest thing about this ride was trying not to get blown off my bike...had a couple of close calls

Warm up out towards Ou Kaapse Weg
4*30 second sprints along Fir Grove with 1 minute recovery
5 minutes easy
15 minutes steady up Ou Kaapse Weg (74rpm)
5 minutes easy
10 minutes slightly harder towards Fir Grove (hard to get my cadence low because of the tail wind)
5 minutes easy
10 minutes harder finishing with a bit up Zwaanswyk (62rpm)
5 minutes easy
5 minute hard up Zwaanswyk (56rpm)

Wednesday Jan 30, 2019 #

7 AM

Indoor trainer 1:20:00 [4] 33.0 km (24.7 kph)
ahr:129 max:156

Decent indoor session. I don't find the short intervals quite so bad. The resistance thing wasn't working properly, so spinning a bit more than I had wanted to

15 minute build warm up
3 repeats of:
2*(20 seconds hard, 20 seconds easy)
2*(40 seconds hard, 40 seconds easy)
2*(1 minute hard, 1 minute easy)
Then did the whole thing again
4 minutes easy

5 PM

Swimming 58:00 [4] 4.0 km (4.1 kph)
weight:67.2kg

Watching the cricket at Newlands and then quickly darted off halfway through to fit this in. Swimming well :)

400 warm up
16*25 every 4th hard (on 30s)
8*50 with band (in on 43s, out on 55s)
400 tempo with paddles and p/b (on 1:25/100m)
8*50 with band (in on 43s, out on 55s)
400 tempo with paddles and p/b (on 1:25/100m)
8*50 hard (in on 36s out on 65s)
600 tempo with paddles and p/b (on 1:27/100m)
16*25 hard (in on 17s, out on 35s)
200 easy

Tuesday Jan 29, 2019 #

7 AM

Running 50:00 [2] 10.45 km (4:47 / km) +70m 4:38 / km
ahr:125 max:143 shoes: Saucony Kinvara 9

Easy morning run with the crew

With Ricardo to the Rhodes Drive lights and back. Then around the track a bit with Kirstin

4 PM

Strength 45:00 [2]

All sorts of interesting things

Monday Jan 28, 2019 #

7 AM

Swimming 47:00 [3] 3.0 km (3.8 kph)
weight:67.3kg

Just clocking miles

400 warm up
400 side kick
5*400 (2 with p/b, 3 without tools)
200 easy

6 PM

Road cycling 1:10:00 [2] 31.91 km (27.4 kph) +300m
ahr:113 max:136

Easy afternoon cycle after the heat of the day. Up to Rhodes Drive, then 2 laps around the Ladies Mile TT course and back home

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