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Training Log Archive: MikeRoss04

In the 7 days ending May 12, 2019:

	activity	#	time	miles		km		+m
	Running	5	4:36:38	36.22	(7:38)	58.29	(4:45)	410
	Mountain biking	2	3:31:29	42.17	(12.0/h)	67.87	(19.3/h)	900
	Swimming	2	1:46:00	4.35	(2.5/h)	7.0	(4.0/h)
	Indoor trainer	1	19:57	4.97	(15.0/h)	8.0	(24.1/h)
	Total	10	10:14:04	87.71	(7:00)	141.16	(4:21)	1310
averages - weight:67.1kg

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Sunday May 12, 2019 #

7 AM

Running 55:23 [3] 12.23 km (4:32 / km) +135m 4:17 / km
ahr:133 max:151 shoes: Saucony Kinvara 9 v2

From our place in Queenswood, to UP to run around the track. Caster Semenya was there having a photo shoot, so unfortunately I couldn't use the track. I was supposed to have a session, but feeling pretty over it after a short night, so messed around more than anything

Saturday May 11, 2019 #

8 AM

Running 52:00 [3] 11.1 km (4:41 / km) +115m 4:27 / km
ahr:129 max:150 shoes: Saucony Kinvara 9 v2

From our AirBnB in Queenswood, around the fields where Jonty played softball before, up a decent sized hill and back

Friday May 10, 2019 #

5 PM

Running 57:54 [1] 10.0 km (5:47 / km) +60m 5:37 / km
ahr:110 max:129 shoes: Saucony Kinvara 9 v2

First run around LC in Pretoria with Warren. Real easy, just catching up with him

Thursday May 9, 2019 #

10 AM

Indoor trainer 19:57 [2] 8.0 km (24.1 kph)
ahr:114 max:125

Legs were feeling fine, but just mentally over it. Called it a day pretty early

Wednesday May 8, 2019 #

10 AM

Running 1:01:21 [3] 14.18 km (4:20 / km) +50m 4:15 / km
ahr:132 max:157 shoes: Saucony Kinvara 9 v2

Easy along Palmyra and around the common. 20*30 seconds hard, 50 seconds easy on the way back along Belvedere

3 PM

Swimming 58:00 [4] 4.0 km (4.1 kph)
weight:67kg

First swim in a while where I've felt really up for it. My arms were feeling decent and just mentally ready to hurt this afternoon

600 easy with paddles
6*200 on 3:00 with paddles and p/b (arriving on 2:45)
1000 easy with p/b
6*100 on 1:30 with paddles, p/b and band (arriving on 1:22)
400 as 25 sprint, 75 easy
200 easy cool down

Tuesday May 7, 2019 #

6 AM

Mountain biking 2:30:10 [2] 45.29 km (18.1 kph) +700m
ahr:111 max:140

Another long fasted ride. Above Kirstenbosch, and quickly into Tokai. Stunning sunrise from above the mist

5 PM

Running 50:00 [2] 10.78 km (4:38 / km) +50m 4:32 / km
ahr:124 max:132 shoes: Saucony Kinvara 9 v2

Easy run to close out the day. Around Keurboom park, around the common and back along the rivers

Monday May 6, 2019 #

7 AM

Swimming 48:00 [2] 3.0 km (3.8 kph)
weight:67.2kg

Just logging miles

5 PM

Mountain biking 1:01:19 [2] 22.58 km (22.1 kph) +200m
ahr:109 max:129

Easy recovery ride along the greenbelts

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