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Training Log Archive: MikeRoss04

In the 7 days ending Feb 17:

activity # timemileskm+m
  Running6 4:43:38 36.48(7:46) 58.71(4:50) 640
  Swimming4 4:13:00 10.81(2.6/h) 17.4(4.1/h)
  Indoor trainer2 2:50:00 52.82(18.6/h) 85.0(30.0/h)
  Road cycling2 2:45:55 45.4(16.4/h) 73.06(26.4/h) 570
  Mountain biking1 2:45:27 27.02(9.8/h) 43.49(15.8/h) 800
  Total15 17:18:00 172.53(6:01) 277.66(3:44) 2010
averages - weight:67.2kg

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MoTuWeThFrSaSu

Sunday Feb 17 #

7 AM

Running 1:21:29 [3] 17.36 km (4:42 / km) +250m 4:23 / km
ahr:128 max:147 shoes: Saucony Kinvara 9

Feeling a bit flat. Running alright, and my heart rate was in its usual range though

Along Palmyra, up to the M3 path, Kirstenbosch top gate, down the path just after that, along the Constantia Parkrun route and then back home
9 AM

Running 15:48 [1] 3.0 km (5:16 / km)
ahr:120 max:125 shoes: Saucony Kinvara 9

Easy around the block with Joel and Sarah
2 PM

Swimming 1:02:00 [4] 4.2 km (4.1 kph)
weight:67.3kg

With Meg. I did these harder than I was supposed to. My swimming was alright, but not amazing. Struggled to pull away from Meg when we didn't use tools. Her kick is much stronger than mine, so definitely something I should work on

7 sets of the following:

400m steady swimming @ 75% effort,, 200m Moderate @ 85% effort
20 sec after the 400m
30 sec after the 200m

#1 - Swim No tools
#2 - Swim No tools
#3 - Pull with Buoy - No Kick
#4 - Pull with Buoy + BAND
#5 - Paddles + Buoy
#6 - Paddles + Buoy + BAND
#7 - Swim No tools

Saturday Feb 16 #

8 AM

Mountain biking 2:45:27 [3] 43.49 km (15.8 kph) +800m
ahr:120 max:159

Xterra recon with Matt, Hayley and Hayley's dad

The mountain bike course is hillier than last year, with some real steep buggers. It still has a few dodgy downhills, but no rock garden, which is a relief. I think I should do well on this kind of course

The run has changed as well. It's flatter, around the dam. Should be faster, and hopefully it'll really suit me
5 PM

Road cycling 46:20 [2] 20.36 km (26.4 kph) +120m
ahr:114 max:136

Finishing off my ride for the day. Around the Ladies Mile TT course and back
6 PM

Running 20:16 [2] 4.42 km (4:35 / km)
ahr:123 max:129 shoes: Saucony Kinvara 9

Easy brick run around the block

Friday Feb 15 #

Swimming 1:06:00 [4] 4.6 km (4.2 kph)
weight:66.5kg

Big set today. Feeling like cramping, so ended up doing half the session, then going home, having dinner and returning in the evening

12 x 50m as every 4th one hard! (15s)
12 x 25m as every 2nd HARD - 15 sec rest

400m Long steady strokes - Focus on hip rotation and head position!

5 x 200m NO TOOLS - Leaving on 3:05 [2:55 -> 2:40]

400m easy swimming - No tools

6 x 150m as 50m FLAT OUT,, 50m long steady recovery,, 50m HARD - 15 sec rest between

400m Paddles + Buoy

10 x 100 - Paddles + Buoy + BAND (in on 1:22-1:24)
20 sec rest between the 100's

200m easy swim to cool down
7 AM

Running 59:59 [3] 12.94 km (4:38 / km) +110m 4:27 / km
ahr:136 max:159 shoes: Saucony Kinvara 9

Supposed to be a session day, but feeling pretty wrecked, so took an easy run instead

Did 1*2km at 3:37/km but besides that just out towards the Creamery and back

Thursday Feb 14 #

7 AM

Running 1:00:06 [4] 11.48 km (5:14 / km) +280m 4:40 / km
ahr:146 max:171 shoes: Brooks Pure Grit 4

Hill sprints in the forest. Easy running, then 20*35s hill sprints, with jog down recovery. Did it as 4 sets of 5 with 1 minute extra rest between sets
5 PM

Indoor trainer 1:30:00 [4] 45.0 km (30.0 kph)
ahr:129 max:164

Serious ride today. Tired legs

25 minute warm up
2*{2*20s on/20s off, 2*40s on/40s off, 60s on/60s off}
Then 4 minutes easy
Repeat the about another 2 times

Wednesday Feb 13 #

10 AM

Indoor trainer 1:20:00 [4] 40.0 km (30.0 kph)
ahr:139 max:166

That was much harder mentally and physically than it should have been. No electricity at the gym, which meant no fans, so my heart rate went through the roof

25 minutes build warm up
Then supposed to do 3*15 minutes at 60rpm with 3 minutes easy at 70rpm
Ended up doing 15, 14 and 10 minutes because I was really struggling in the heat
4 PM

Swimming 1:05:00 [4] 4.6 km (4.2 kph)
weight:66.6kg

Big day in the pool

300 easy
200 catch up and single arm
300 pull with p/b
200 side kick with fins

Pyramid with p/b and band (20s rest throughout)
50, 100, 150, 200, 300, 200, 150, 100, 50

2*{24*25 as sprint/easy [35s/30s], 400 pull with paddles and band}

100 easy

Tuesday Feb 12 #

7 AM

Running 46:00 [2] 9.51 km (4:50 / km)
ahr:124 max:131 shoes: Saucony Kinvara 9

Easy running around the track with Ric and Kirstin. Still feeling a little stiff and tired
4 PM

Road cycling 1:59:35 [2] 52.7 km (26.4 kph) +450m
ahr:108 max:136

Recovery spin

Spent a while going up and down hills in Bishopscourt and then finished with a couple of laps around the Ladies Mile TT course

Monday Feb 11 #

4 PM

Swimming 1:00:00 [3] 4.0 km (4.0 kph)
weight:68.4kg

Recovery swim after the weekend. Happy to be swimming at 1:30/100m and feeling really comfortable

300 warm up
7*500 with 45s rest (on 1:30/100m pace)
200 cool down

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