Training Log Archive: MikeRoss04In the 7 days ending Sep 8, 2019:
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Sunday Sep 8, 2019 #
Running 1:09:28 [3] 15.0 km (4:38 / km) +100m 4:29 / km
shoes: Saucony Kinvara 9 v2
Easy run along Liesbeek River, around the common and back. Feeling rather flat
Swimming 55:00 [3] 4.0 km (4.4 kph)
1000 mixed warm up
8*50 as 25 hard, 25 backstroke [20s]
200 paddles and p/b hard
*the above was done 4 times
4*100 hard [30s]
200 easy
8*50 as 25 hard, 25 backstroke [20s]
200 paddles and p/b hard
*the above was done 4 times
4*100 hard [30s]
200 easy
Saturday Sep 7, 2019 #
Mountain biking 2:46:01 [3] 53.77 km (19.4 kph) +775m
Ran out of time a little, so cut this shorter than I had originally intended
Above Kirstenbosch, down the greenbelts and into Tokai
Above Kirstenbosch, down the greenbelts and into Tokai
Wednesday Sep 4, 2019 #
4 PM
Running 41:46 [4] 10.32 km (4:03 / km) +35m 3:59 / km
shoes: Saucony Kinvara 9 v2
Needed this - stretching my legs out a bit
Easy on the way out, hard on the way back (18:10 for 5km). Pretty happy considering how much it was raining, and 1.5km was on slippery gravel (mud?) road on the other side of Ebb and Flow
Easy on the way out, hard on the way back (18:10 for 5km). Pretty happy considering how much it was raining, and 1.5km was on slippery gravel (mud?) road on the other side of Ebb and Flow
Tuesday Sep 3, 2019 #
Running 39:28 [1] 5.9 km (6:41 / km)
From the house, along the beach and back, with a quick swim in the sea
Running 30:42 [1] 5.0 km (6:08 / km)
Easy along the board walks again
Monday Sep 2, 2019 #
Running 33:48 [1] 5.37 km (6:18 / km)
shoes: Saucony Kinvara 9 v2
Easy run along the river with some lab members
6 AM
Running 49:00 [3] 10.0 km (4:54 / km) +220m 4:25 / km
shoes: Saucony Kinvara 9 v2
Exploring from our house in Wilderness