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Training Log Archive: MikeRoss04

In the 7 days ending Jul 21, 2019:

	activity	#	time	miles		km		+m
	Running	6	5:09:04	33.21	(9:18)	53.45	(5:47)	1200
	Indoor trainer	3	4:45:00	88.86	(18.7/h)	143.0	(30.1/h)
	Swimming	4	3:51:00	9.94	(2.6/h)	16.0	(4.2/h)
	Mountain biking	1	1:58:16	24.46	(12.4/h)	39.37	(20.0/h)	550
	Strength	2	1:20:00
	Total	16	17:03:20	156.47		251.82		1750
averages - weight:67.7kg

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Sunday Jul 21, 2019 #

7 AM

Running 2:00:00 [2] 18.64 km (6:26 / km) +550m 5:37 / km
shoes: Brooks Pure Grit 4

Loved that! I have been planning a run like this for a while, so stoked to get out and do it this weekend. Also great having Ben along for company

From north stop up to the blockhouse. Along the contour path to the cable station and down Kloof Corner. Down the Glen a little, then on to the path around the back of Lions Head (above Clifton), onto Signal Hill, then down to Hiddingh Hall and back to the car on the Jammie

4 PM

Swimming 1:00:00 [3] 4.2 km (4.2 kph)
weight:67.2kg

This went much better than expected. Feeling pretty tired from a few late nights and busy days

1000 easy with fins
16*25, build 1-3 and 4th one butterfly (on 30s for free and 35 for butterfly)
6*200 with paddles as race pace (1:20/100), leaving on 3:00
200 easy
12*100 as 25 sprint, 50 tempo, 25 sprint (arriving on 1:20, leaving on 1:50)
200 easy

Saturday Jul 20, 2019 #

9 AM

Indoor trainer 2:30:00 [4] 75.0 km (30.0 kph)

This was a bit rough on sore legs

20 minutes easy
5*1 minute hard (345 watts), 1 minute easy
10 minutes easy
4*15 minutes at 275 watts, 3 minutes easy

4 PM

Running 46:26 [1] 5.69 km (8:10 / km) +250m 6:41 / km
shoes: Brooks Pure Grit 4

Easy run with Lucy around Silvermine. Did the bigger loop around the dam and heading up to Noordhoek Peak. Went along various single track shortcuts to avoid running along jeep track the whole time. Finished off with a chilly swim in the dam

Friday Jul 19, 2019 #

8 AM

Running 28:58 [2] 6.22 km (4:39 / km)
ahr:129 max:158 shoes: Saucony Kinvara 9 v2

Warm up to the common with Meg. Easy with 6*30 seconds hard, 30 seconds easy

9 AM

Running 16:30 [4] 5.0 km (3:18 / km)
ahr:173 max:182 shoes: Saucony Kinvara 9 v2

Time trial around the common. Slowly faded and then died. I was hoping for a bit faster, and know I can run faster considering a 16:15 first 5km in the duathlon a few weeks back. Anyway...

3:13
3:10
3:21
3:19
3:28

Running 11:06 [2] 2.17 km (5:07 / km)
ahr:132 max:140 shoes: Saucony Kinvara 9 v2

Easy back to Meg's

4 PM

Swimming 1:00:00 [3] 4.0 km (4.0 kph)

A bit rough after the run this morning. Cut it a little short because I was heading out karaoking (not my usual activity I know!) and I was wrecked

600 easy
200 drill
200 swim
200 side kick

16*150 as 75 tempo, 75 hard [20]
400 easy with paddles and p/b hypoxic - 3/5/7

Thursday Jul 18, 2019 #

Strength 50:00 [3]

Body weight core and general strength

10 AM

Indoor trainer 1:25:00 [4] 43.0 km (30.4 kph)
ahr:132 max:177

FTP test. Started optimistically (around 350 watts) and slowly faded to 332. Still an improvement from last time though

20 minutes easy
6*20s on, 40s off
5 minutes easy
10 minutes at 230 watts
20 minutes at 332 watts (165bpm)
25 minute cool down

6 PM

Running 20:40 [2] 4.38 km (4:43 / km)
shoes: Saucony Kinvara 9 v2

Easy to and from gym

Wednesday Jul 17, 2019 #

11 AM

Swimming 46:00 [4] 3.3 km (4.3 kph)
weight:68.3kg

Really happy with how this went! Finally starting to get down to some decent swimming times!

3*200 easy [20]
5*100 mixed side kick with fins [15]
8*50 as 25 easy, 25 hard (on 60s)
400m TT - 5:06 (did 5:20 in March)
200 easy
200m TT - 2:28 (did 2:40 in March)
1000 easy

4 PM

Indoor trainer 50:00 [3] 25.0 km (30.0 kph)

Leg loosener ahead of an FTP test tomorrow

20 minutes easy
10*1 minute hard (~325 watts, 65rpm), 1 minute easy
10 minutes cool down

Tuesday Jul 16, 2019 #

7 AM

Running 1:05:24 [3] 11.35 km (5:46 / km) +400m 4:54 / km
shoes: Brooks Pure Grit 4

Chasing the sunrise in the forest

Easy along the lower paths towards Kirstenbosch. Along the bike path, then up to the contour path just before Woodcutters. Down the bike bridge and the less steep Plum Pudding

4 PM

Mountain biking 1:58:16 [3] 39.37 km (20.0 kph) +550m

Loved that! Stunning evening and just really enjoying being out on the bike

On the paths above Kirstenbosch, then to the end of the greenbelts and back home

Monday Jul 15, 2019 #

4 PM

Swimming 1:05:00 [3] 4.5 km (4.2 kph)

Some days you just don't have it in you. Today I really struggled, and the only reason I kept swimming is because I felt bad leaving Megan by herself in the pool

5 PM

Strength 30:00 [2]

Getting back into strength work

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