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Training Log Archive: MikeRoss04

In the 7 days ending Mar 17:

activity # timemileskm+m
  Road cycling5 9:10:23 165.56(18.0/h) 266.45(29.0/h) 1475
  Swimming4 3:43:30 9.57(2.6/h) 15.4(4.1/h)
  Running4 3:37:17 30.5(7:07) 49.08(4:26) 350
  Indoor trainer1 1:20:00 24.85(18.6/h) 40.0(30.0/h)
  Total14 17:51:10 230.49(4:39) 370.93(2:53) 1825
averages - weight:67.2kg

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Sunday Mar 17 #

7 AM

Running 1:24:00 [3] 18.72 km (4:29 / km) +100m 4:22 / km
ahr:129 max:143 shoes: Saucony Kinvara 9

Feeling decent today, especially after a hard day yesterday

Along Palmyra, around the Common a couple of times, back along Belvedere. Cut across to the rugby stadium and then did the usual route out towards Paradise Park and back home
1 PM

Swimming 1:00:00 [3] 4.1 km (4.1 kph)
weight:66.5kg

Swimming really well and then hit the wall so hard after not eating properly this morning

300 warm up
4*50 as 25m skulling, 25 freestyle [15s]
1000 tempo (1:26.5/100)
4*50 hard [on 60s]
800 tempo [(1:25/100)
4*50 hard
600 as 200 easy, 200 steady, 200 hard
4*50 hard
200 as 100 easy, 100 hard
200 cool down

Saturday Mar 16 #

7 AM

Road cycling 3:40:22 [3] 109.31 km (29.8 kph) +750m
ahr:123 max:166

Good hit out with the Blue Train

Through Town, Suikerbossie, Chappies, Ocean View, Misty Cliffs, back of Red Hill and then home

Some difficult pace line sections: Town to the top of Suikerbossie; Chappies; and then Misty Cliffs to the bottom of Red Hill. My legs were rather sore, but seemed to be riding reasonably enough. Such beautiful weather which also helped
11 AM

Running 25:00 [4] 6.26 km (4:00 / km)
ahr:147 max:165 shoes: Saucony Kinvara 9

This was rough...10*1 minute on, 1 minute off

Feeling pretty flat, so just running by feel and seeing what I could do

Friday Mar 15 #

7 AM

Running 43:48 [2] 8.0 km (5:29 / km) +250m 4:44 / km
ahr:130 max:148 shoes: Brooks Pure Grit 4

Easy run in the forest with Ric

From Rhodes Mem lower car park, along towards Kirstenbosch on the lower paths. The up hill repeat road, along the single track towards Rhodes Mem. Finished off with a swim in the dam
4 PM

Swimming 1:01:30 [4] 4.1 km (4.0 kph)
weight:66.7kg

Swimming with Meg. Nice to have company again, especially because I was feeling a bit over it this afternoon

400 warm up
12*25 every 2nd hard (on 35s)

2 sets of the following, the first with no tools, the second with paddles, p/b and band
- 400 easy (1:29; 1:31) [30s rest]
- 300 steady (1:25; 1:29) [25s rest]
- 200 hard (1:22; 1:25) [20s rest]
- 100 max (1:17; 1:20)

16*50 as 50 hard (36-38s), 50 easy (40-41s) [on 55s]
8*25 max (on 45s)
300 cool down

Thursday Mar 14 #

7 AM

Indoor trainer 1:20:00 [4] 40.0 km (30.0 kph)

My legs weren't feeling amazing, so kept the intensity slightly lower than I could have. Definitely got stronger as the session progressed, and the intensity followed suit

25*1 minute on, 1 minute off
- First 9 at 55-60rpm
- Last 16 at 50-55rpm
6 PM

Road cycling 1:16:17 [4] 40.01 km (31.5 kph) +165m
ahr:129 max:158

Better session this evening. My legs were definitely sore from this morning, but a bit more manageable. And just more up for it mentally

20 minute warm up

20 minutes moderate (135bpm)
15 minutes medium (143bpm)
5 minutes mad (152bpm) - didn't have any more in the tank

Easy back home

Wednesday Mar 13 #

11 AM

Road cycling 1:00:22 [2] 26.14 km (26.0 kph) +135m
ahr:110 max:131

Easy ride flushing my legs. Around the Ladies Mile TT course, through Bergvliet and back past SARDA
4 PM

Swimming 44:00 [4] 3.1 km (4.2 kph)
weight:67.7kg

That was pathetic. Swim test set today didn't go well at all. I think I was still buggered from yesterday, but still pretty poor

2*400 easy
5*100 swim with fins
8*25 build 1->4 (on 35s)
200 easy with paddles

400m TT (5:20)
200 easy
200 TT (2:40)

400 with paddles and p/b
200 easy

Tuesday Mar 12 #

7 AM

Running 1:04:29 [4] 16.1 km (4:00 / km)
ahr:143 max:172 shoes: Saucony Kinvara 9

Another banger...really happy with how this went :)

20 minute warm up

10*800m hard, 200 meters easy
- 3:23/km, 3:25, 3:21, 3:17, 3:18, 3:16, 3:13, 3:13, 3:13, 3:09
- Through 10 kilometers in 35:56 (Strava said 35:28)

Cool down


5 PM

Road cycling 1:43:22 [4] 49.79 km (28.9 kph) +175m
ahr:126 max:163

This was really hard, especially after this morning's session

20 minute warm up
5*2 minutes building every 30s (1:00 rest)

4*5 minutes as hard as possible (3 minutes easy between)
Extra 5 minutes rest

5*30s sprint, with 2:30 recovery

Monday Mar 11 #

10 AM

Swimming 58:00 [3] 4.1 km (4.2 kph)
weight:68kg

Average swim today - felt like I was fighting the water and not really going anywhere

400 easy
200 as 25 free, 25 back with fins
200 side kick
400 steady with paddles and p/b

3 repeats of
- 1*100 sprint on 1:40
- 4*100 race pace on 1:35
- 400 tempo with paddles and p/b on 7:00

200 easy
4 PM

Road cycling 1:30:00 [2] 41.2 km (27.5 kph) +250m
ahr:113 max:137

Easy afternoon spin

Up to Rhodes Drive, down soon after. Then then around the Ladies Mile TT course, out towards Pollsmoor and back via Bergvliet. Glad it wasn't raining!

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