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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MikeRoss04

In the 7 days ending Aug 18:

activity # timemileskm+m
  Indoor trainer3 4:15:00 78.91(18.6/h) 127.0(29.9/h)
  Swimming4 3:29:00 8.57(2.5/h) 13.8(4.0/h)
  Running4 3:05:12 25.86(7:10) 41.62(4:27) 370
  Total11 10:49:12 113.35(5:44) 182.42(3:34) 370

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MoTuWeThFrSaSu

Sunday Aug 18 #

7 AM

Running 1:05:12 [4] 15.13 km (4:19 / km) +90m 4:11 / km
shoes: Saucony Kinvara 9 v2

Track session with Meg. From her house along Main Road to Shoprite, then along

3*7 minutes with 3 minutes easy between
- 3:24/km, 3:21/km, 3:19/km

Easy back to her house
4 PM

Swimming 50:00 [3] 2.8 km (3.4 kph)

Feeling rather tired at the end of a long day. I was swimming reasonably well though, so happy

2*200 easy
8*25 build 1-4 (on 30s)
6*100 as 25 hard, 50 catch-up, 25 hard (in on 1:22/23, out on 2:00)
300 easy with paddles, p/b and band
6*100 race intensity (in on 1:16/18, out on 2:00)
300 easy with paddles, p/b and band
8*25 build
200 easy

Saturday Aug 17 #

8 AM

Indoor trainer 1:40:00 [4] 50.0 km (30.0 kph)

I was so close to getting off because my legs were still feeling pretty terrible - just a bit flat. Anyway, glad I carried on, because if anything, they seemed to get a little better through the session

2 sets of:
8*2min at 268 watts, 30s at 500 watts, 2 min at 170 watts
5 minutes extra between sets
10 AM

Running 30:00 [4] 7.55 km (3:58 / km) +20m 3:55 / km
shoes: Saucony Kinvara 9 v2

At least if nothing else I still seem to have my running legs

3*1700m with 300m easy between
- 3:43/km, 3:35/km, 3:34/km

Definitely holding back as opposed to pushing really hard. Feeling fairly comfortable

Friday Aug 16 #

4 PM

Swimming 49:00 [3] 3.5 km (4.3 kph)

Feeling a bit more like myself today

8*50 easy on 60s
2*100 with fins as 25 back, 25 free

6*400 on 6:30; 3 with no tools, 3 with paddles and p/b
- 5:44 for the first 3
- 5:40 for the last 3

12*25 sprint on 25s
4*25 butterfly on 45s

100 easy

Thursday Aug 15 #

Indoor trainer 1:05:00 [3] 32.0 km (29.5 kph)

Not quite myself. Feel as if some sickness is coming on and just generally pretty tired. Called it a day early

Wednesday Aug 14 #

7 AM

Running 40:00 [2] 7.69 km (5:12 / km) +195m 4:37 / km
shoes: Saucony Peregrine 8

Easy run in the forest to start the day. Rather dark to begin with but managed to avoid any incidents. Along the lower paths towards Kirstenbosch, then up towards Rhodes Mem and down to the old zoo. Finished with a swim in the dam and a chance Jeremy sighting
4 PM

Swimming 58:00 [3] 3.9 km (4.0 kph)

Scraping through this. Not quite myself today - my arms were sore and feeling rather tired

2*300
8*50 with fins as 25 hard, 25 back stroke
2*(25*50) [7s]
#1 - no tools
#2 - paddles and p/b
12*25 as 15 hard, 10 glide (on 30s)
100 easy

Tuesday Aug 13 #

7 AM

Running 50:00 [3] 11.25 km (4:27 / km) +65m 4:19 / km
shoes: Saucony Kinvara 9 v2

Easy running with some extended strides in the middle. 16*30s on, 40s off around the track
6 PM

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

Easy ride but feeling decent - almost enjoyable being able to listen to podcasts

6 repeats of:
- 5 minutes at 173 watts
- 2.5 min at 185 watts
- 2.5 min at 205 watts
- 2.5 min at 336 watts
- 2.5 min at 185 watts

Monday Aug 12 #

4 PM

Swimming 52:00 [3] 3.6 km (4.2 kph)

Feeling super flat today. This sport is so humbling in that you can be feeling on top of the world one day, and terrible the next. Anyway, another brick in the wall

24*25 every 3rd hard (on 30s)
8*50 side kick with fins [on 60s]

200
400
600
600 with p/b and paddles
400 with p/b and paddles
200 with p/b and paddles
*30s rest throughout

200 easy

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