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Training Log Archive: MikeRoss04

In the 7 days ending Apr 7, 2019:

	activity	#	time	miles		km		+m
	Running	6	5:38:35	45.26	(7:29)	72.84	(4:39)	800
	Swimming	5	4:43:00	11.87	(2.5/h)	19.1	(4.0/h)
	Road cycling	2	4:30:05	72.41	(16.1/h)	116.53	(25.9/h)	1000
	Indoor trainer	1	1:30:00	27.96	(18.6/h)	45.0	(30.0/h)
	Mountain biking	1	1:20:04	18.11	(13.6/h)	29.14	(21.8/h)	215
	Total	15	17:41:44	175.61	(6:03)	282.61	(3:45)	2015
averages - weight:67.3kg

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Sunday Apr 7, 2019 #

6 AM

Running 1:00:00 [2] 12.17 km (4:56 / km) +250m 4:28 / km
ahr:130 max:146 shoes: Saucony Kinvara 9 v2

Along Palymra for a bit, then joined Ben up to Kirstenbosch top gate. Feeling a bit broken

7 AM

Running 47:52 [2] 10.0 km (4:47 / km) +50m 4:40 / km
ahr:124 max:134 shoes: Saucony Kinvara 9 v2

Easy back home from top gate

2 PM

Swimming 55:00 [3] 3.6 km (3.9 kph)
weight:66.4kg

Rather knackered. And my forearms are still sore from climbing on Friday!

400 easy
16*25 as easy, hard, sprint [10s]
800 with paddles
16*25 as every 2nd sprint [10s]
600 tempo with paddles
16*25 all hard (on 35s)
400 - supposed to be hard, but cracked, so just did it easy
200 easy

Saturday Apr 6, 2019 #

7 AM

Road cycling 3:00:05 [2] 79.83 km (26.6 kph) +600m
ahr:112 max:140

Painfully slow start to the club ride this morning. Josh and I were hanging back with the last guy (my heart rate was 80). Definitely a difficult balance between being inclusive and when it's just a bridge too far

From town Josh and I headed off at a steadier clip. Over Suikerbossie, Chappies, Black Hill and home via Kalk Bay and Muizenberg. Such a wonderful day and really enjoyed the time out there

4 PM

Swimming 31:00 [2] 2.0 km (3.9 kph)

Just getting in some extra distance

6 PM

Running 1:07:00 [4] 14.74 km (4:33 / km) +120m 4:22 / km
ahr:138 max:168 shoes: Saucony Kinvara 9 v2

Really not expecting these to go well after a long day - pleasantly surprised

25 minutes easy running
6*30 hill sprints, easy back down
4*1 minute hard, easy back down
6*30 seconds sprint
4*1 minute hard

I did these on campus, up the hill towards the sports centre. And foolishly, I left my socks at home, so ended up running without them and getting blisters...

Friday Apr 5, 2019 #

7 AM

Running 40:59 [2] 8.44 km (4:51 / km) +140m 4:29 / km
ahr:125 max:143 shoes: Saucony Kinvara 9 v2

Recovery. Along the M3, up Boshof, through the park, down the park across the road, along the river and back via the M3

2 PM

Swimming 1:05:00 [3] 4.4 km (4.1 kph)
weight:67.5kg

Feeling so so today - hopefully I'm just a bit tired and not getting sick

200 easy
16*25 hard-ish (on 30s)
4*300 easy without tools (1:26/100) [20s]
4*300 tempo with paddles and band (1:26.5/100) [20s]
4*300 hard with paddles and p/b (1:21-1:22/100) [20s]
200 easy

Thursday Apr 4, 2019 #

7 AM

Running 52:44 [3] 10.24 km (5:09 / km) +240m 4:37 / km
shoes: Brooks Pure Grit 4

Lower paths to Kirstenbosch, the along the jeep tracks above Rhodes Mem

5 PM

Road cycling 1:30:00 [4] 36.7 km (24.5 kph) +400m
ahr:123 max:160

A bit poor. Feeling disheartened after varsity today, and it showed - along with some sore quads

6*1 minute hard up Canterbury
4*3 minutes hard (focusing on staying seated)
1*3 minutes really hard
6*30 second sprints

Wednesday Apr 3, 2019 #

7 AM

Mountain biking 1:20:04 [2] 29.14 km (21.8 kph) +215m
ahr:112 max:132

Recovery ride this morning. Easy along the greenbelts. It was so cold - I'm forgetting winter is on the way

4 PM

Swimming 1:05:00 [4] 4.5 km (4.2 kph)
weight:67.7kg

Pretty good swim this afternoon

12*25 every 3rd hard
8*25 every 2nd hard
4*25 every 2nd hard
4*25 all hard

800 no tools (1:25/100) [30s]
2*400 paddles and p/b (1:25/100) [20s]
4*200 p/b (1:27/100) [20s]
8*100 every 2nd hard with p/b and paddles (1:25/100 - easy, 1:18/100 - hard)
8*50 as 25 easy, 25 sprint [15s]

200 easy

Tuesday Apr 2, 2019 #

7 AM

Running 1:10:00 [4] 17.25 km (4:03 / km)
ahr:138 max:166 shoes: Saucony Kinvara 9 v2

Another big session in the bag - the same as last week, just with 1 extra set. Warmed up with Anna and Kirstin, with Kirstin staying through until the end, which is always very much appreciated

20 minute warm up
4 sets of:
- 4*30s hard, 30s easy
- 2*60s hard, 60s easy
- 1*120s hard, 120s easy
- average pace for the 4: 3:51/km, 3:49/km, 3:42/km, 3:42/km

4 PM

Indoor trainer 1:30:00 [3] 45.0 km (30.0 kph)
ahr:122 max:141

Cadence session - not supposed to be too hard. My legs were fairly wrecked so couldn't have done much more even if I had wanted to. And I was feeling really hungry

5*2 minutes at 60rpm [1 minute easy]
4*3 minutes at 65rpm [90s easy]
3*4 minutes at 70rpm [120s easy]
2*5 minutes at 75rpm [120s easy]

Monday Apr 1, 2019 #

4 PM

Swimming 1:07:00 [4] 4.6 km (4.1 kph)
weight:67.7kg

Stoked with how the swim session went today. I was expecting to struggle making the times, but was actually swimming really well :)

500 easy warm up
12*25 sprint (on 35s)
400 easy pull with p/b and paddles

8*300 on 4:30
- trying to take a few seconds off each time
- 4:18, 15, 10, 10, 06, 03, 00, 3:58

600 easy pull with p/b, paddles and band
8*25 hard with band (on 35s)
200 easy

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