Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MikeRoss04

In the 7 days ending Jun 16:

activity # timemileskm+m
  Indoor trainer3 5:55:00 104.39(17.6/h) 168.0(28.4/h)
  Running5 4:11:09 36.5(6:53) 58.74(4:17) 145
  Swimming4 3:58:00 10.31(2.6/h) 16.6(4.2/h)
  Mountain biking2 3:20:00 42.86(12.9/h) 68.98(20.7/h) 715
  Total14 17:24:09 194.07(5:23) 312.32(3:21) 860
averages - weight:67.6kg

«»
3:35
0:00
» now
MoTuWeThFrSaSu

Sunday Jun 16 #

9 AM

Running 1:10:03 [4] 17.16 km (4:05 / km) +40m 4:02 / km
shoes: Saucony Kinvara 9 v2

That was wonderful. One of those runs where everything seems to come together perfectly, and you're just floating along. That isn't to say my legs weren't sore, but just that I was moving decently and feeling great mentally. I wasn't having to hang on the whole way through the set

20 minutes along Main Road to the creamery and back along the river
5*30 seconds on, 30 seconds off
5 minutes easy

Building tempo:
10 minutes at 4:00/km
10 minutes at 3:43/km
10 minutes at 3:16/km

Particularly stoked with those last 10 minutes, but also happy to be feeling really comfortable during the first 2*10 minutes
4 PM

Swimming 1:06:00 [3] 4.5 km (4.1 kph)
weight:66.5kg

Not amazing - tired from this morning and playing frisbee and doing high catches with Ben and Joel. Also don't think I ate quite enough...

800 as 200 swim, 200 drill
8*300 build [20s]
2*200 hypoxic
400 with paddles, p/b and band
12*25 butterfly (enjoyed this more than I expected!) (on 45s)
200 easy

Saturday Jun 15 #

7 AM

Indoor trainer 3:10:00 [3] 90.0 km (28.4 kph)

Not really sure what prompted me to attempt this. I think a mixture of the cold/dark, lots of people being away, getting an indoor trainer and seeing if I could...

Main set of 5*10 minutes at 285 watts at 65rpm with 3 minutes east between

Definitely started to go a little crazy towards the end, and won't be too quick to repeat that. But glad to know it is possible...
10 AM

Running 25:30 [4] 6.66 km (3:50 / km) +25m 3:45 / km
shoes: Saucony Kinvara 9 v2

Not even a little keen for this. Seemed to be moving decently though...

5*3 minutes hard with 2 minutes easy between
- 3:30/km, 3:26/km, 3:24/km

Friday Jun 14 #

6 AM

Running 52:29 [2] 11.5 km (4:34 / km) +40m 4:29 / km
shoes: Saucony Kinvara 9 v2

Easy run with Ben. Absolutely freezing! Just ticking off the kilometers

Along Palmyra to the common and back on Belvedere. Another loop down First and Second to finish
4 PM

Swimming 1:05:00 [4] 4.5 km (4.2 kph)
weight:68.2kg

Much better than expected, but still seriously mentally challenging, especially after a long day at varsity!

400 warm up
8*25 hard with band (on 35s)
4*100 mixed kick

800 tempo
600 as 200 easy, 200 tempo, 200 hard
400 as 100 easy, 100 hard
300 as 100 hard, 50 easy
200 hard
100 max
30s rest throughout; tempo at 1:26/25 per 100; hard at 1:20, max at 1:14

400 p/b and band
8*25 sprint with fins on 25s
100 easy

Thursday Jun 13 #

9 AM

Mountain biking 1:20:00 [2] 30.47 km (22.9 kph) +215m

Easy ride along the greenbelts, around the forest and back
3 PM

Indoor trainer 1:10:00 [3] 33.0 km (28.3 kph)

First indoor trainer ride at home on Zwift. Also the first indoor ride I semi-enjoyed!

Had 3 sets of 4*1 minute hard (340, 355, 365 watts). Definitely didn't feel particularly difficult though. Not sure if I was just sufficiently distracted, or just had lots of recovery between

Wednesday Jun 12 #

7 AM

Running 42:00 [2] 8.77 km (4:47 / km) +40m 4:41 / km
ahr:124 max:135 shoes: Saucony Kinvara 9 v2

A classic. Easy along the rivers to get the day started
3 PM

Swimming 1:00:00 [3] 4.3 km (4.3 kph)
weight:67kg

Not feeling wonderful, but getting it done

400 easy
12*25 skulling (on 45s)

2*400 [20s]
2*200 [15s]
2*50 [10s]
Repeat with paddles

6*100 steady with paddles and fins (on 1:35)
4*50 as 25 sprint, 25 easy
200 easy

Tuesday Jun 11 #

7 AM

Running 1:01:07 [4] 14.65 km (4:10 / km)
shoes: Saucony Kinvara 9 v2

Harder than I expected. Quite windy at the track, which certainly didn't help matters. Weird running in complete darkness at the track, also making it a bit more difficult to pace yourself. Though cool to get a hard session done while everyone else sleeps

10*2 minutes on, 1 minute off
Started at 3:22/km pace and worked down to 3:13/km pace
5 PM

Indoor trainer 1:35:00 [3] 45.0 km (28.4 kph)

This wasn't too bad. Big gear strength work on the Wattbike

5*3 minutes at 285 watts (55rpm), with 2 minutes easy in between
4*8 minutes at 275 watts (50 rpm), with 2 minutes easy between

Monday Jun 10 #

10 AM

Mountain biking 2:00:00 [2] 38.51 km (19.3 kph) +500m
ahr:114 max:147

That was wonderful! Along the bike path above Kirstenbosch, down the greenbelts to the end. Around the Tokai forest and back. So good being out on the mountain bike again!
2 PM

Swimming 47:00 [3] 3.3 km (4.2 kph)
weight:68.7kg

Decent swim this afternoon. Enjoyed the shorter session for a change

500 easy
8*50 buildling 1-4 [10s]
200 with p/b
8*25 sprint (on 25s)
2*200 backstroke kick with fins
8*25 as 15 max, 10 easy (on 30s)
200 paddles and p/b
8*25 max (on 45s)
800 paddles, p/b and band
200 easy

« Earlier | Later »