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Training Log Archive: MikeRoss04

In the 7 days ending Nov 10:

activity # timemileskm+m
  Road cycling1 1:56:59 34.92(17.9/h) 56.2(28.8/h) 85
  Swimming2 1:10:00 2.98(2.6/h) 4.8(4.1/h)
  Running1 40:49 5.31(7:42) 8.54(4:47) 31
  Total4 3:47:48 43.21(5:16) 69.54(3:17) 116

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MoTuWeThFrSaSu

Wednesday Nov 6 #

9 AM

Swimming 35:00 [3] 2.4 km (4.1 kph)

400 easy, mixed strokes
8*25 building 1-4 (on 30s)
3*200 with paddles and p/b as 150 tempo, 50 hard (in on 2:50, out on 3:30)
400 easy
6*100 as 15 sprint, 10 easy, 50 tempo, 25 hard (in on 1:23, out on 1:45)
200 easy

Tuesday Nov 5 #

10 AM

Running 40:49 [2] 8.54 km (4:47 / km) +31m 4:42 / km
shoes: Saucony Kinvara 9 v2

Easy run around the perimeter of Atlantic Beach Estate
4 PM

Road cycling 1:56:59 [2] 56.2 km (28.8 kph) +85m

Out to Koeberg and back. Then to Derdesteen and to Jason's. Stopped along the way to take pictures reminiscing the time I spent doing fieldwork

Monday Nov 4 #

10 AM

Swimming 35:00 [2] 2.4 km (4.1 kph)

600m easy as 175m Free, 25m Back
2 x 250m steady endurance based - 30 sec rest
4 x 100m - 20 sec rest
2 x 250m steady endurance based - 30 sec rest
8 x 25m - Free SPRINT leaving off 20 sec
200 Cool Down

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