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Training Log Archive: MikeRoss04

In the 7 days ending Mar 31:

activity # timemileskm+m
  Road cycling2 5:08:28 91.17(17.7/h) 146.73(28.5/h) 1300
  Swimming5 4:52:00 12.05(2.5/h) 19.4(4.0/h)
  Running5 4:37:19 36.6(7:35) 58.9(4:42) 615
  Mountain biking1 2:00:00 25.3(12.7/h) 40.72(20.4/h) 500
  Total13 16:37:47 165.13(6:03) 265.75(3:45) 2415
averages - weight:67.3kg

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MoTuWeThFrSaSu

Sunday Mar 31 #

7 AM

Running 1:45:45 [2] 22.0 km (4:48 / km) +350m 4:27 / km
ahr:126 max:142 shoes: Saucony Kinvara 9

Logging miles. Up to Rhodes Drive, along Die Hel, down the greenbelts and back home. Keeping it nice and relaxed
4 PM

Swimming 1:09:00 [3] 4.6 km (4.0 kph)
weight:67.4kg

Just logging miles

5*100 easy as 75 free, 25 back [20s]
4*1000
#1&2 - no tools
#3&4 - paddles and p/b
100 easy

Saturday Mar 30 #

7 AM

Road cycling 3:46:28 [3] 111.83 km (29.6 kph) +800m
ahr:125 max:166

Steady ride with the club. Not feeling quite myself - a bit tired from the week, and feel on the verge of getting sick

Over the Nek, Chappies, Fish Hoek, the point, the back of Red Hill and then home. Obviously with a few pretty hard efforts
11 AM

Running 30:00 [2] 6.51 km (4:36 / km)
ahr:134 max:144 shoes: Saucony Kinvara 9

Brick run - just logging miles. Easy around the block

Friday Mar 29 #

7 AM

Running 48:53 [3] 8.39 km (5:50 / km) +230m 5:07 / km
ahr:134 max:165 shoes: Brooks Pure Grit 4

In the forest with Kirstin

Easy 20 minutes towards Kirstenbosch and back. Then 14*30s hill sprints (10s recovery at the bottom, an extra minute halfway through). Easy back to the car
3 PM

Swimming 58:00 [3] 4.0 km (4.1 kph)
weight:66.8kg

Feeling tired today. My arms were just quite sore and I was a bit over it. Having Meg there definitely helped

500 easy swim
500 pull
8*50 kick (3 without fins, 5 with fins)
5*400 tempo with paddles and p/b (leaving on 5:50)
8*50 as 25 hard, 25 backstroke (on 60s)
200 cool down

Thursday Mar 28 #

7 AM

Mountain biking 2:00:00 [2] 40.72 km (20.4 kph) +500m
ahr:117 max:142

Easy morning mountain bike. Along the greenbelts to Tokai, played around there. Then back with a loop through the forest, and up the greenbelts to Southern Cross Drive
9 AM

Running 32:18 [2] 7.0 km (4:37 / km) +35m 4:30 / km
ahr:126 max:136 shoes: Saucony Kinvara 9

Easy run off the bike. To Keurboom park, around there and back
5 PM

Swimming 56:00 [3] 3.7 km (4.0 kph)
weight:66.8kg

Feeling quite stiff and tired in my upper half, but seemed to swim alright

200 warm up
8*25 hard (on 35s)
4*25 kick

3*300 easy (1:25-1:26/100)
3*300 tempo with p/b and band (1:27/100)
4*300 hard with paddles and p/b (1:21-1:22/100)
20s rest between reps, a bit extra between sets

200 easy

Wednesday Mar 27 #

10 AM

Road cycling 1:22:00 [4] 34.9 km (25.5 kph) +500m
ahr:124 max:169

That was properly hard

Easy warm up to Canterbury Drive. Then did:
- 2*1 minute hard, 1 minute easy
- 4*3 minutes harder, 3 minutes easy
- 4*3 minutes hardest, 3 minutes easy

Managed to get my pb up Canterbury, which I was really happy with. Faded a little towards the end, but did start off quite hard, and I think the legs were a bit fatigued from yesterday
3 PM

Swimming 59:00 [3] 3.8 km (3.9 kph)
weight:67.7kg

Swimming with Meg. Such a pleasure doing the session with someone else

200 warm up
4*25m kick
8*400 (strength based, so not too hard) with 30s rest:
#1-4 with p/b and band
# 5-8 with paddles, p.b and band
4*25m kick
200 easy

Tuesday Mar 26 #

7 AM

Running 1:00:23 [4] 15.0 km (4:02 / km)
ahr:141 max:170 shoes: Saucony Kinvara 9

Round and round the track

20 minute warm up

3 sets of:
- 4*30s on, 30s off
- 2*1 minute on, 1 minute off
- 1*2 minutes on, 2 minutes off
- average pace for each set = 3:44, 3:44, 3:41
6 PM

Swimming 50:00 [3] 3.3 km (4.0 kph)
weight:67.7kg

Good swim this evening

200 easy
12*25 as easy, tempo, sprint (on 30s)
800 with paddles and p/b
12*25 every 2nd sprint (on 30s)
600 with paddles and p/b
12*25 sprint [20s]
400 hard with paddles and p/b
200 easy
5*25 kick then cramped, so 75 easy

Time to start working on my kicking. The baseline is that I can just about kick 25 meters, but barely

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