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Training Log Archive: MikeRoss04

In the 7 days ending Jun 23, 2019:

	activity	#	time	miles		km		+m
	Indoor trainer	4	5:40:00	103.77	(18.3/h)	167.0	(29.5/h)
	Running	5	4:00:01	33.45	(7:11)	53.83	(4:28)	255
	Swimming	4	3:16:00	8.33	(2.5/h)	13.4	(4.1/h)
	Mountain biking	1	2:00:01	25.14	(12.6/h)	40.46	(20.2/h)	530
	Total	14	14:56:02	170.68	(5:15)	274.69	(3:16)	785
averages - weight:67.2kg

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Sunday Jun 23, 2019 #

9 AM

Running 1:14:09 [4] 17.5 km (4:14 / km) +40m 4:11 / km
shoes: Saucony Kinvara 9 v2

Nothing too special, just getting it done. My legs were feeling more sore than I had expected. Seemed to manage alright though

Easy to the common
6*30 seconds on, 50s off
7*2 minutes on, 70s off
- 3:22/km, 3:13, 3:20, 3:19, 3:17, 3:16, 3:19

4 PM

Swimming 58:00 [3] 4.0 km (4.1 kph)
weight:67.3kg

Better than I had expected after the run this morning and playing on the field with the lads

300 easy
6*400 [40s]
- started around 5:50, down to 5:40. Last 2 with paddles on 5:45
12*100 as moderate, medium, mad
- in on 1:25, out on 1:45
- in on 1:20/21, out on 1:40
- in on 1:17/18, out on 1:40
100 easy

Saturday Jun 22, 2019 #

10 AM

Indoor trainer 2:00:00 [4] 60.0 km (30.0 kph)

Another solid indoor ride in the bag

3*12 minutes at 295 watts and 68rpm, with 3 minutes easy between

Struggled a bit on the first one, but then got into it. The cadence was slightly lower than I'm usually comfortable with, which didn't help

12 PM

Running 30:00 [2] 6.45 km (4:39 / km)
shoes: Saucony Kinvara 9 v2

Easy off the bike. Joel's loop with a little bit extra

Friday Jun 21, 2019 #

3 PM

Swimming 30:00 [3] 2.0 km (4.0 kph)

Feeling rather flat, a bit over it and swimming slowly, so cut this short

Thursday Jun 20, 2019 #

9 AM

Running 50:00 [4] 12.0 km (4:10 / km) +60m 4:04 / km
shoes: Saucony Kinvara 9 v2

Another building tempo. Keeping things slightly more controlled today because of a hard session this afternoon

15 minute warm up along the M3
10 minutes at 4:08/km
10 minutes at 3:55/km
10 minutes at 3:29/km

The cricket field was pretty rough today, I think because they are trying to reseed the grass, so closer to cross country than track

5 PM

Indoor trainer 1:40:00 [4] 47.0 km (28.2 kph)

That was rough

30 minutes at 225 watts, 64rpm
20 minutes at 270 watts, 68rpm
10 minutes at 320 watts, 74rpm

Wednesday Jun 19, 2019 #

10 AM

Indoor trainer 30:00 [2] 15.0 km (30.0 kph)

Tried to start a session at gym, but really not feeling it. Quite hungry and hot, so called it a day

4 PM

Swimming 58:00 [4] 4.0 km (4.1 kph)
weight:67kg

Nothing particularly special today, just getting it done

400 easy
4*100 as 75 easy, 25 hard [20s]

{6*50 hard [20s]
4*100 as 50 hard, 50 easy [25s]
200 as 100 easy, 100 hard}
completed a total of 3 times, the third time with paddles and p/b

8*25 - first 4 free, last 4 fly
200 easy

5 PM

Indoor trainer 1:30:00 [4] 45.0 km (30.0 kph)

Did this morning's session properly

Main set:
5*2 minutes at 300 watts, 60rpm, 60s rest
5*2 minutes at 310 watts, 55rpm, 70s rest
5*2 minutes at 315 watts, 50 rpm, 80s rest

Tuesday Jun 18, 2019 #

7 AM

Running 47:46 [3] 10.44 km (4:35 / km) +60m 4:27 / km
shoes: Saucony Kinvara 9 v2

From North stop, along the M3 and around the Boshoff 2km lap. Back to the green mile for 10*100m with a minute recovery between each

3 PM

Mountain biking 2:00:01 [2] 40.46 km (20.2 kph) +530m

Felt a bit average at the start, but it's hard not to cheer up when you can play in Tokai (and I didn't even fall off!). Along the greenbelts to Tokai, played a little there and then back

Monday Jun 17, 2019 #

8 AM

Running 38:06 [2] 7.44 km (5:07 / km) +95m 4:49 / km
shoes: Saucony Kinvara 9 v2

Easy recovery with Sophie. Great way to start the day

From Constantia VA, a bit of the parkrun route, up towards the cycling greenbelts, along there and back via Southern Cross

3 PM

Swimming 50:00 [3] 3.4 km (4.1 kph)
weight:67.3kg

A bit rubbish. My arms were wrecked, so just swimming really slowly

4*100 easy [15]
8*25 hard (on 30s)
10*200 build, last 4 with paddles and p/b [20]
8*25 as 15 max, 10 easy (on 35s)
400 paddles and p/b
4*25 butterfly (on 45s)
100 easy

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