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Training Log: MikeRoss04

In the last 7 days:

activity # timemileskm+m
  Running6 5:38:11 42.63(7:56) 68.61(4:56) 830
  Swimming3 2:41:00 7.27(2.7/h) 11.7(4.4/h)
  Road cycling1 2:00:02 34.15(17.1/h) 54.96(27.5/h) 330
  Indoor trainer2 1:10:00 24.23(20.8/h) 39.0(33.4/h)
  Total12 11:29:13 108.29(6:22) 174.27(3:57) 1160
averages - weight:67.9kg
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Friday May 24 #

7 AM

Running 30:07 [2] 6.06 km (4:58 / km) +50m 4:46 / km
shoes: Saucony Kinvara 9 v2

Easy out and back along the M3

Thursday May 23 #

7 AM

Running 50:00 [4] 12.01 km (4:10 / km) +50m 4:05 / km
ahr:141 max:170 shoes: Saucony Kinvara 9 v2

That was harder than I had expected...

8*2 minutes with 1 minute easy between

Average pace for 2 minute intervals:
3:11, 3:11, 3:12, 3:10, 3:08, 3:14, 3:10, 3:12
5 PM

Running 57:33 [2] 12.5 km (4:36 / km) +50m 4:31 / km
shoes: Saucony Kinvara 9 v2

Feeling much better than expected. My calves were feeling quite tight most of the day, but completely find when I started running

To Keurboom park, Belvedere, around the Common and back along Palmyra. Good catching up with Ben for the first 35 minutes. Ticking along nicely and not taking any strain at all

Wednesday May 22 #

8 AM

Indoor trainer 50:00 [2] 24.0 km (28.8 kph)

Warm up and cool down
9 AM

Indoor trainer 20:00 [4] 15.0 km (45.0 kph)
ahr:164 max:174 weight:68kg

First FTP test on the bike. Averaged 322 watts at 68 kilograms with an average heart rate of 164

I went out a little hard, averaging closer to 330 for the first 10 minutes, then started to fade towards the end. Overall pretty happy with the result. I don't have much to compare it to, but at least this is a bench mark which I can use to gauge improvements
4 PM

Swimming 58:00 [4] 4.2 km (4.3 kph)
weight:67.6kg

That was savage, especially after this morning's ride. Meg and I were both really hurting. Fortunately I seemed to be swimming alright

4*100 as 75 free, 25 backstroke
4*50 backstroke with fins
4*50 skulling
200 easy

6*250 as 50 sprint, 150 medium, 50 hard
4*100 with paddles, p/b and band as 75 steady, 25 hard
6*150 as 25 sprint, 100 medium, 25 sprint
4*50 max (all 34-35s) with 60s recovery

200 easy

Tuesday May 21 #

7 AM

Running 55:20 [4] 12.37 km (4:28 / km) +90m 4:19 / km
ahr:136 max:163 shoes: Saucony Kinvara 9 v2

Standard Tuesday morning run with Ricardo and Kirstin. Raining quite heavily, so decided to head down to the common for a change

25 minutes easy
14*200m on, 200m off

Feeling decent. Nice to be running fairly quickly
4 PM

Road cycling 2:00:02 [2] 54.96 km (27.5 kph) +330m
ahr:116 max:144

Easy afternoon spin. Up to Rhodes Drive, then laps around the Ladies Mile TT course and with extra bits heading towards Ou Kaapse Weg and through Bergvliet

Monday May 20 #

7 AM

Running 40:40 [2] 8.63 km (4:43 / km) +40m 4:36 / km
ahr:129 max:138 shoes: Saucony Kinvara 9 v2

Easy run to get the day started. Along Palmyra, across Sandown and back along Belvedere. Very rainy, but fortunately not too cold
1 PM

Swimming 1:03:00 [4] 4.5 km (4.3 kph)
weight:68kg

Closer in distance to a run than a swim...Pretty stoked with how good I was feeling in the water!

400 easy

7*400 descending (on 6:10) [last 3 with paddles and p/b:
- 5:58, 5:52, 5:48, 5:45, 5:38, 5:33, 5:32
4*100 as 25 sprint, 50 easy, 25 sprint (in on 1:20, out on 1:50)
500 with p/b as 75 easy, 25 hard (I was dying here - rather slow)
8*25 as 15 sprint, 10 glide (on 35s)

200 easy

Sunday May 19 #

7 AM

Running 1:44:31 [3] 17.04 km (6:08 / km) +550m 5:17 / km
ahr:133 max:154 shoes: Brooks Pure Grit 4

Absolutely loved that! Great to do some running with Ben, which I haven't done in ages

Started with a wonderful sunrise, which always helps. Then followed the Superhero trail route: up from the windmill, follow the animal enclosure fence, jeep track up to Tafelberg Road, up to the contour path (quick detour to Woodstock Cave), down just after Newlands Ravine at the split, along the back on Woodcutters, along to Rhodes Mem, down behind the zoo and back to the car outside Smuts
4 PM

Swimming 40:00 [3] 3.0 km (4.5 kph)
weight:68kg

Decent swim this afternoon. Feeling a bit more up for it, which helps

800 easy with p/b
12*25 as 2 tempo, 1 sprint [10s]
200 with p/b
12*25 as 1 tempo, 1 sprint [10s]
400 with p/b and paddles
12*25 all sprint [15s]
400 with p/b and paddles
4*50 hard (in on 35s, out on 1:05)
100 easy

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