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Training Log Archive: MikeRoss04

In the 7 days ending Aug 10, 2019:

	activity	#	time	miles		km		+m
	Indoor trainer	4	5:35:00	105.01	(18.8/h)	169.0	(30.3/h)
	Mountain biking	2	4:37:11	59.19	(12.8/h)	95.25	(20.6/h)	1490
	Running	5	4:16:23	31.76	(8:04)	51.11	(5:01)	660
	Swimming	4	4:03:00	10.13	(2.5/h)	16.3	(4.0/h)
	Strength	1	30:00
	Total	16	19:01:34	206.08		331.66		2150
averages - weight:67.5kg

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Saturday Aug 10, 2019 #

8 AM

Mountain biking 3:01:09 [3] 61.56 km (20.4 kph) +1105m

Out to Silvermine along the greenbelts. Up to Noordhoek Peak and around. Then to Tokai for DH3 before returning home. Took a little while to get going, but eventually found my legs on the way up to Noordhoek Peak

Such a beautiful day and loved exploring the mountain

11 AM

Running 30:05 [1] 5.44 km (5:32 / km) +15m 5:27 / km
shoes: Saucony Kinvara 9 v2

Easy brick run with Sarah [she's my cousin, Tim ;)]

Under Harfield station, around the Ardene Gardens then some loops around Harfield Village

C • Uhuh ;) 1

Friday Aug 9, 2019 #

7 AM

Running 53:38 [3] 8.48 km (6:19 / km) +360m 5:13 / km
shoes: Saucony Peregrine 8

With Ben from the Newlands Forest car park. Up to the Blockhouse. Then solo along the contour path, down at the split and to the reservoir for a swim. Fuller than I've seen it before - overflowing and just beautiful, though admittedly rather cold

4 PM

Swimming 1:02:00 [3] 4.2 km (4.1 kph)

Just getting this done with Meg

3*300 as 75 free, 25 choice [30]
3*1000 [60]
- no tools
- fins
- p/b, paddles and band
8*25 (4 with band, 4 butterfly) (on 40/45s)
100 easy

Thursday Aug 8, 2019 #

7 AM

Running 57:20 [4] 11.8 km (4:52 / km) +200m 4:29 / km
shoes: Saucony Kinvara 9 v2

Hill repeats from the cattle grid up to the corner. My legs were feeling rather sore, so didn't go as hard up hill as I would have liked

3*2 minutes hard, easy down
2 minutes easy between
Only managed 2 in the last set. Not worth breaking myself to get this finished

8 PM

Indoor trainer 1:20:00 [4] 42.0 km (31.5 kph)

Couldn't get Zwift to work and then supper came around, so only started at 20:30. The session went better than expected, but my legs died towards the end, so didn't quite manage to finish

20 minute build
5*20s hard, 40s easy
2*4 min
2*3 min
3*2 min
*1 min rest between
*back down with 1:30 rest between (didn't finish the last 2*4 min)

Wednesday Aug 7, 2019 #

11 AM

Indoor trainer 1:15:00 [4] 37.0 km (29.6 kph)

Rough, but happy to get though this

10*1 minute at 455 watts, with 3 minutes easy between

4 PM

Swimming 1:04:00 [3] 4.5 km (4.2 kph)
weight:67.7kg

Long session in the pool. This just took ages because of the long rest

2*500 easy, second with p/b
12*25 build 1-4 (on 30s)
400 with p/b
12*25 sprint (on 30s)
400 with p/b and paddles
12*25 sprint 20s (on 35s)
400 with p/b as 50 tempo, 50 hard
12*25 sprint [20s]
10*100 with paddles and p/b (in on 1:20, out on 1:35)
100 easy

Tuesday Aug 6, 2019 #

7 AM

Running 45:20 [2] 10.36 km (4:23 / km) +35m 4:18 / km
shoes: Saucony Kinvara 9 v2

Steady run with Ben. Ticking over nicely without having to work hard for it. Along Palmyra to the Common and back via Belvedere. A bit cold to start, but fortunately no rain

5 PM

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

Easy 90 minutes on the trainer at 185 watts

Monday Aug 5, 2019 #

4 PM

Swimming 1:00:00 [3] 4.0 km (4.0 kph)
weight:67.3kg

Decent session today. Feeling a bit more like myself

400 as 75 free, 25 choice

500 tempo
2*200 as 50 hard, 100 easy, 50 hard
2*25 as 25 easy, 25 hard
*30s rest
**repeat with paddles and p/b

400 hypoxic (3,5,7) with p/b
6*100 as 75 tempo, 25 sprint (on 1:50)
8*50 catch up with paddles (on 1:00)
200 easy

6 PM

Strength 30:00 [2]

Just getting something done

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

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