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Training Log Archive: MikeRoss04

In the 7 days ending Jul 28:

activity # timemileskm+m
  Indoor trainer4 7:06:00 130.49(18.4/h) 210.0(29.6/h)
  Swimming5 4:32:00 11.68(2.6/h) 18.8(4.1/h)
  Running5 4:26:08 35.68(7:28) 57.42(4:38) 330
  Mountain biking1 1:20:04 15.53(11.6/h) 25.0(18.7/h) 375
  Strength2 1:20:00
  Total17 18:44:12 193.38 311.22 705
averages - weight:67kg

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MoTuWeThFrSaSu

Sunday Jul 28 #

9 AM

Running 1:24:28 [4] 20.0 km (4:13 / km) +50m 4:10 / km
shoes: Saucony Kinvara 9 v2

This went better than expected. I've had a few poor nights' sleep and a few rough days, so pleasantly surprised at how well this went!

From home to the UCT track
6*30 second strides with 50 seconds easy between

6*3 minutes hard, 1:30 easy
- 3:12/km, 3:15, 3:13, 3:10, 3:11, 3:15

Easy back home
4 PM

Swimming 57:00 [4] 4.0 km (4.2 kph)
weight:66.6kg

Rounding out a decent swimming week

500 easy
300 side kick with fins
200 drill

5*400 with 45s rest (with paddles, p/b and band)
- easy, easy, tempo (1:30/100), medium (1:26/100), hard (1:23/100)
16*50 arriving on 40s, leaving on 45s

200 easy

Saturday Jul 27 #

9 AM

Indoor trainer 3:00:00 [3] 90.0 km (30.0 kph)

Happy to get this done

Main set was 8*5 minutes at 285 watts at 60-65rpm with 2 minutes easy between
3 PM

Strength 30:00 [2]

The usual stuff
5 PM

Running 36:07 [1] 5.0 km (7:13 / km) +150m 6:17 / km
shoes: Brooks Pure Grit 4

Around Lions Head with Lucy. Exploring some new trails and watching a wonderful sunset

Friday Jul 26 #

7 AM

Running 55:16 [4] 12.81 km (4:19 / km) +40m 4:15 / km
shoes: Saucony Kinvara 9 v2

Building tempo around the common

10 minutes at 4:00/km
10 minutes at 3:47/km
5 minutes at 3:20/km
5 PM

Swimming 1:05:00 [3] 4.6 km (4.2 kph)
weight:67kg

Happy to get this one behind me after a long day at varsity and swimming solo

6*150 as 50 free, 50 catch-up, 25 backstroke, 25 breaststroke [20]
12*50 as 25 side kick, 25 backstroke kick on back, with fins [20]
3*500 as 100 sprint, 100 easy, 100 race, 100 easy, 100 sprint [40]
3*500 same as above with paddles, p/b and band
100 easy

Thursday Jul 25 #

8 AM

Mountain biking 1:20:04 [2] 25.0 km (18.7 kph) +375m

Easy cycle to get the day started. Fortunately I managed to get out in a dry patch and avoid the rain. My break pads are really worn, so a little dodgy going down the slippery descents, but luckily I survived

To Constantia, up the greenbelts, along Rhodes Drive to Constantia Nek, across the top of Kirstenbosch and then back home
12 PM

Swimming 30:00 [2] 2.0 km (4.0 kph)
weight:67kg

Recovery swim. Actually really enjoyed logging some easy kilometers

300 easy
3*500
4*25 butterfly on 45s
100 easy
4 PM

Indoor trainer 1:10:00 [4] 33.0 km (28.3 kph)

This was rather rough - struggled to hold the power towards the end of the 2 minute efforts. And using the smart trainer means that as soon as your power drops, so does the cadence, so you end up trying to turn a massive gear

Main part was 7*2 minutes at 395 watts, with 3 minutes easy between

Wednesday Jul 24 #

7 AM

Indoor trainer 1:04:00 [4] 32.0 km (30.0 kph)

A hot, sweaty mess by the end of this. Hopefully the last indoor session at the gym for a while

20 minute build warm up
6*4 minutes at 315 watts (45-55rpm)
9 AM

Running 30:00 [2] 6.39 km (4:42 / km) +20m 4:37 / km
shoes: Saucony Kinvara 9 v2

Easy run from gym, along the river towards Rondebosch, a little loop around there and then back
4 PM

Swimming 1:00:00 [3] 4.2 km (4.2 kph)
weight:66.5kg

Struggled through this today - just feeling a little flat

2*300m as 100 swim, 100 drill
8*50 with fins as 25 fly, 25 easy (on 60s)
6*200 hard [15]
400 easy with p/b
6*200 hard with paddles, p/b and band [15]
8*25 sprint to flags (on 30s)
200 easy

Tuesday Jul 23 #

7 AM

Running 1:00:17 [3] 13.22 km (4:34 / km) +70m 4:27 / km
shoes: Saucony Kinvara 9 v2

Running in a hurricane. That was actually so much fun. Dry the first half and then got absolutely soaked in the second - really enjoyed it though. Not cold at all though

Down to the common via Liesbeek, 10*20 second sprint, 1:10 easy, then back up to the Y
5 PM

Indoor trainer 1:52:00 [2] 55.0 km (29.5 kph)
ahr:119 max:135

Not hard, just tired after a long day. And stuck away from the fans at gym, so ended up a sweaty mess

30 minutes at 176 watts
40 minutes at 186 watts
40 minutes at 215 watts

Monday Jul 22 #

Strength 50:00 [2]

Core strength stuff
4 PM

Swimming 1:00:00 [3] 4.0 km (4.0 kph)
weight:68.1kg

Getting it done

2*200 as 50 free, 50 back
16*25 build 1-4 (on 30s)

400 with p/b
300 paddles and p/b
200 p/b
100 paddles and band
[30 seconds between]. Did the set twice

16*50 as 25 sprint, 25 backstroke (on 60s)
8*25 with 1 breath (on 40s)
200 easy

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