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Training Log Archive: MikeRoss04

In the 7 days ending Sep 1, 2019:

	activity	#	time	miles		km		+m
	Running	3	2:00:58	15.4	(7:51)	24.79	(4:53)	485
	Road cycling	1	1:49:19	30.55	(16.8/h)	49.16	(27.0/h)	490
	Swimming	2	1:38:00	3.98	(2.4/h)	6.4	(3.9/h)
	Indoor trainer	1	1:35:00	29.2	(18.4/h)	47.0	(29.7/h)
	Mountain biking	1	1:05:20	16.43	(15.1/h)	26.44	(24.3/h)	200
	Total	8	8:08:37	95.56	(5:07)	153.79	(3:11)	1175
averages - weight:68.4kg

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Saturday Aug 31, 2019 #

Note

Away in Wilderness for the SAWMA conference

Friday Aug 30, 2019 #

7 AM

Running 50:34 [3] 9.36 km (5:24 / km) +300m 4:39 / km
shoes: Saucony Peregrine 8

Up to Rhodes Mem, along Woodcutters, to Kirstenbosch, back along the lower paths. Finished with a quick swim in the dam

Thursday Aug 29, 2019 #

9 AM

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

Main set was 5*8 minutes around 280 watts with 4 minutes easy between

5 PM

Mountain biking 1:05:20 [3] 26.44 km (24.3 kph) +200m

Easy recovery along the greenbelts

Wednesday Aug 28, 2019 #

7 AM

Running 20:29 [2] 4.43 km (4:37 / km) +55m 4:21 / km
shoes: Saucony Kinvara 9 v2

Tummy not feeling great, so cut it short. Also, not too keen

2 PM

Swimming 48:00 [3] 3.4 km (4.2 kph)

Feeling alright - swimming in the end lane with some serious currents

3*300
4*500 as 100 sprint, 350 hard, 50 sprint [40s]
- last 2 with paddles, p/b and band
12*25 hard with band (on 35s)
200 easy

Tuesday Aug 27, 2019 #

7 AM

Running 49:55 [3] 11.0 km (4:32 / km) +130m 4:17 / km
shoes: Saucony Kinvara 9 v2

To the end of Tunbridge, around the tennis courts and back via the first half of the Chiltern TT course. My legs were still feeling rather sore, but seemed to be running decently

12 PM

Road cycling 1:49:19 [3] 49.16 km (27.0 kph) +490m

Riding around Westville

Monday Aug 26, 2019 #

3 PM

Swimming 50:00 [3] 3.0 km (3.6 kph)
weight:68.4kg

Still a bit stiff from the weekend, but swimming decently. Didn't keep an eye on the clock, so swimming more on feel than anything

5*100 as 75 free, 25 choice
4*500
- last 2 with paddles and p/b
12*25 with band (on 35s)
200 easy

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