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Training Log Archive: MikeRoss04

In the 7 days ending Apr 14, 2019:

	activity	#	time	miles		km		+m
	Road cycling	3	6:11:54	107.95	(17.4/h)	173.73	(28.0/h)	1290
	Running	4	2:59:01	23.76	(7:32)	38.24	(4:41)	300
	Mountain biking	1	2:00:00	23.74	(11.9/h)	38.21	(19.1/h)	450
	Swimming	2	1:42:00	4.47	(2.6/h)	7.2	(4.2/h)
	Indoor trainer	1	1:22:00	24.85	(18.2/h)	40.0	(29.3/h)
	Total	11	14:14:55	184.78	(4:38)	297.38	(2:52)	2040
averages - weight:66.9kg

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Saturday Apr 13, 2019 #

6 AM

Road cycling 4:00:00 [3] 112.4 km (28.1 kph) +805m
ahr:115 max:135

Steady ride with Josh Goddard. Not the most well planned day - had 5.5 hours sleep and didn't have any food at home, so did all 4 hours eating only 1 gel (I had 2 bottles to drink with zero calorie electrolyte mixes...) - jumping in the deep end with regards to burning fat!

Through Town, Suikerbossie, Chappies, Oceanview, up the back of Red Hill and home via Kalk Bay and Muizenberg

10 AM

Running 30:00 [4] 7.3 km (4:07 / km)
ahr:138 max:156 shoes: Saucony Kinvara 9 v2

This went better than expected - feeling pretty comfortable

4*3 minutes (3:39/km, 3:26/km, 3:26/km, 3:28/km) with 2 minutes easy between
10 minutes cool down

Friday Apr 12, 2019 #

7 AM

Running 1:03:27 [2] 10.0 km (6:21 / km) +300m 5:31 / km
ahr:122 max:151 shoes: Brooks Pure Grit 4

Easy run in the forest with Kirstin. A lovely misty and cool day - perfect way to start the day

Along the lower paths towards Kirstenbosch. Up to the bike path. Along to just above Rhodes Mem and then back to the car

Thursday Apr 11, 2019 #

7 AM

Mountain biking 2:00:00 [2] 38.21 km (19.1 kph) +450m
ahr:111 max:132

Super relaxed morning mountain bike. I had a really wonderful time. And I didn't even fall off!

Out to Tokai along the greenbelts. Up to the top of the park, and then down the singletrack back home

5 PM

Indoor trainer 1:22:00 [4] 40.0 km (29.3 kph)
ahr:128 max:161

Really chuffed with my ride this evening. My legs were feeling pretty good and I held decent power throughout

20 minute warm up
8*4 minutes with 3 minutes easy as:
#1&2 - 45rpm
#3&4 - 50rpm
#5&6 - 60rpm
#7&8 - 70rpm
Slightly increasing intensity throughout as well

Wednesday Apr 10, 2019 #

7 AM

Running 1:00:34 [4] 14.45 km (4:11 / km)
ahr:137 max:161 shoes: Saucony Kinvara 9 v2

Fartlek around the field. Not feeling up to this, but good to get it done

15 minutes warm up
4*15s on, 15s off
3*30s on, 30s off
2*60s on, 60s off
2*45s on, 45s off
2*90s on, 90s off (then back down with the 45s)
Averaged 3:52/km on the way up (to end of first 90s off) and 3:46/km on the way down

Tuesday Apr 9, 2019 #

10 AM

Road cycling 1:21:33 [4] 39.43 km (29.0 kph) +340m
ahr:125 max:165

Going fairly well, but then I broke my cleat, so couldn't push too hard on the last one

Easy out to Fir Grove. Then 4*1 minute hard, 1:30 easy. Straight into 3*10 minutes with 5 minutes between. First one from the Fir Grove bridge to the base of Ou Kaapse Weg. Second up Ou Kaapse Weg. Then realized I had broken my cleat, so went steady back to Constantia Virgin Active

11 AM

Running 25:00 [4] 6.49 km (3:51 / km)
ahr:147 max:167 shoes: Saucony Kinvara 9 v2

Building brick run (1km -> 2km -> 2km). Then easy to finish

Kilometer splits: 3:54, 3:42, 3:42, 3:31, 3:30

5 PM

Swimming 38:00 [4] 2.8 km (4.4 kph)
weight:66.5kg

My shoulders were a bit sore today. Good to get this done though

600 warm up
8*25 kick [20s]
12*25 as 1 hard / 1 easy (on 30s)
60*25 [3s] - going on about 1:30/100 pace including rest
200 easy

Monday Apr 8, 2019 #

11 AM

Road cycling 50:21 [2] 21.9 km (26.1 kph) +145m
ahr:103 max:122

Very relaxed morning spin - around the Ladies Mile TT course and back home through Bergvliet

4 PM

Swimming 1:04:00 [3] 4.4 km (4.1 kph)
weight:67.3kg

Started off quite slowly because my forearms are still sore from climbing! Seemed to build into it nicely though

21*200 as:
- 7 easy with no tools (in on 2:55, out on 3:20)
- 7 with p/b and band (in on 3:00, out on 3:20)
- 7 with p/b and paddles (in on 2:50, out on 3:15)

200 easy

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