Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MikeRoss04

In the 7 days ending Aug 11:

activity # timemileskm+m
  Running5 4:36:23 34.85(7:56) 56.08(4:56) 875
  Swimming4 4:08:00 10.63(2.6/h) 17.1(4.1/h)
  Indoor trainer3 4:05:00 77.05(18.9/h) 124.0(30.4/h)
  Mountain biking1 3:01:09 38.25(12.7/h) 61.56(20.4/h) 1105
  Strength1 30:00
  Total14 16:20:32 160.77 258.74 1980
averages - weight:67.6kg

«»
3:31
0:00
» now
MoTuWeThFrSaSu

Sunday Aug 11 #

7 AM

Running 1:30:00 [3] 20.0 km (4:30 / km) +265m 4:13 / km
shoes: Saucony Kinvara 9 v2

Thinking time. Past the Claremont Jammie stop, up Dean Street, bike path, Rhodes Avenue, down Southern Cross and back home with a little loop around here to finish

Feeling a bit tired, especially up hills, but seemed to be running decently
4 PM

Swimming 1:02:00 [3] 4.4 km (4.3 kph)
weight:67.8kg

This went better than expected. Feeling really good for the first time in a while

6*100 as 75 free, 25 choice [15]
12*25 with band [15]
600 hypoxic with p/b
12*200 as 50 hard [10], 100 steady [10], 50 hard [30]
12*25 sprint [15]
200 easy

Saturday Aug 10 #

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

Friday Aug 9 #

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 #

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 #

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 #

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 #

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

« Earlier | Later »