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Training Log Archive: MikeRoss04

In the 7 days ending Aug 4, 2019:

	activity	#	time	miles		km		+m
	Hiking	2	4:10:00	7.77	(32:11)	12.5	(20:00)	2300
	Running	4	3:18:28	28.06	(7:04)	45.15	(4:24)	175
	Swimming	4	3:13:00	8.39	(2.6/h)	13.5	(4.2/h)
	Indoor trainer	2	3:05:00	57.17	(18.5/h)	92.0	(29.8/h)
	Strength	2	1:40:00
	Mountain biking	1	1:36:02	20.93	(13.1/h)	33.69	(21.0/h)	385
	Total	15	17:02:30	122.31		196.84		2860
averages - weight:67.6kg

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Sunday Aug 4, 2019 #

7 AM

Indoor trainer 1:30:00 [2] 45.0 km (30.0 kph)

First half on the indoor chatting to dad. Dark and cold outside

9 AM

Mountain biking 1:36:02 [2] 33.69 km (21.0 kph) +385m

Along the greenbelts to Tokai. Down DH3 and back home

11 AM

Running 1:10:00 [2] 15.03 km (4:39 / km) +50m 4:35 / km
shoes: Saucony Kinvara 9 v2

Feeling very average, but seemed to be running alright. Along Palmyra, around the common and back home via the rivers

5 PM

Swimming 57:00 [3] 3.6 km (3.8 kph)

Not keen for this at all, but went off much better than I had expected

400 as 75 free, 25 choice
600 tempo with paddles, p/b and band (1:27.5/100)
400 breathe every 5th with p/b
4*300 as 100 easy, 100 medium, 100 hard (in on 4:15-16, out on 5:00)
400 hypoxic (3,5,7)
8*50 hard with paddles and fins (in on 33-34s, out on 50)
200 easy

Saturday Aug 3, 2019 #

8 AM

Swimming 38:00 [3] 2.8 km (4.4 kph)
weight:67.6kg

This was atrocious. My arms were wrecked and mentally super distracted

9 AM

Indoor trainer 1:35:00 [4] 47.0 km (29.7 kph)

Much better. Happy to get through this...

6*1 minute at 340 watts
6*3 minutes at 290 watts (65rpm)
20 minutes at 270 watts (80rpm)

11 AM

Running 31:40 [4] 8.13 km (3:54 / km) +25m 3:50 / km
shoes: Saucony Kinvara 9 v2

Happy to have gotten this done! Along Palmyra and back

6*3 minutes with 1 minute easy between. First 4 into the wind, last 4 with the wind
- 3:35/km, 3:31, 3:32, 3:29, 3:27, 3:27

Friday Aug 2, 2019 #

2 PM

Swimming 57:00 [3] 4.2 km (4.4 kph)
weight:67.5kg

Feeling a bit flat today. Just going nowhere slowly

600 with p/b
4*300 building in 100s [30s]
200 easy with fins
4*300 same again with p/b and paddles
200 easy with fins
6*100 as 50 swim, 50 side kick with fins
200 easy

3 PM

Strength 50:00 [2]

Strength with Meg. Always a challenge straight after swimming

Thursday Aug 1, 2019 #

9 AM

Running 55:00 [4] 12.69 km (4:20 / km)
shoes: Saucony Kinvara 9 v2

Building tempo. Watch was playing up, so ended up running more on feel. My quads were a bit stiff from the hiking, but otherwise going alright. Loops around Keurboom Park and Liesbeek Parkway

Roughly:
- 10 minutes at 4:10/km
- 5 minutes at 3:55/km
- 10 minutes at 3:40/km

5 PM

Running 41:48 [2] 9.3 km (4:30 / km) +100m 4:16 / km
shoes: Saucony Kinvara 9 v2

The classic rivers loop with Ben. We both got rolling nicely

Wednesday Jul 31, 2019 #

Hiking 2:10:00 [1] 7.0 km (18:34 / km) +1200m 10:00 / km
shoes: Brooks Pure Grit 4

From Pel's to Hoare for mainly for the gas (tea and proper cooked food was wonderful!). The weather had cleared up nicely - a completely different day

Then from Hoare Hut back down to the car

Tuesday Jul 30, 2019 #

8 AM

Hiking 2:00:00 [1] 5.5 km (21:49 / km) +1100m 10:55 / km
shoes: Brooks Pure Grit 4

Hiking in the Hex with Lucy. We went looking for snow, and expected some cold conditions, but got a little more than we bargained for

Fine up to Mid hut. Then the wind picked up and water was pouring down the mountain. The river crossings were thigh deep in places (compared to ankle deep usually). We were walking up rivers from Grassy Triangle all the way to Point High. I was absolutely soaked by this stage, and then descending down towards Pel's the wind was ridiculous. We had to crouch down hanging on to one another to avoid being blown away. Only just made it to Pel's - between the cold, rain and wind we would have been in real trouble if we had needed to go to Hoare Hut. Ended up staying in Pel's for the night

Monday Jul 29, 2019 #

Strength 50:00 [2]

Strength with Meg

3 PM

Swimming 41:00 [3] 2.9 km (4.2 kph)

Feeling a little flat today. Just getting it done

500 easy with p/b
20*50 building 1-4 [10]
200 easy with p/b
8*100 with paddles, p/b and band (in on 1:20, out on 2:00)
200 as 25 easy, 25 sprint
200 easy

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