Training Log Archive: MikeRoss04In the 7 days ending May 19, 2019:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||
|
|
|
|
|
|
| |||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||
Sunday May 19, 2019 #
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
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
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
Saturday May 18, 2019 #
7 AM
Road cycling 3:01:36 [3] 86.07 km (28.4 kph) +550m
ahr:118 max:140
Just logging miles. Through Town, over Suikerbossie and Chappies then back through Fish Hoek
With Matt Leppan and Josh Goddard for the first hour, which was nice. Feeling okay - legs were a bit sore from yesterday
With Matt Leppan and Josh Goddard for the first hour, which was nice. Feeling okay - legs were a bit sore from yesterday
11 AM
Running 32:00 [4] 8.22 km (3:54 / km) +20m 3:51 / km
ahr:150 max:169 shoes: Saucony Kinvara 9 v2
6*3 minutes building with 1 minute easy between straight off the bike. Felt pretty good for the first few and then suffered on the last couple
3:41/km, 3:35/km, 3:29/km, 3:28/km, 3:21/km, 3:17/km
3:41/km, 3:35/km, 3:29/km, 3:28/km, 3:21/km, 3:17/km
Friday May 17, 2019 #
9 AM
Indoor trainer 1:20:00 [4] 40.0 km (30.0 kph)
ahr:130 max:159
Solid indoor session. Feeling pretty good, and mentally up for this
3*5 minutes at 60rpm
3*4 minutes at 55rpm
3*3 minutes at 45rpm
3*5 minutes at 60rpm
3*4 minutes at 55rpm
3*3 minutes at 45rpm
2 PM
Swimming 1:01:00 [3] 4.3 km (4.2 kph)
weight:67.5kg
Good swim today. Faded a little towards the end, but otherwise happy
Warm up (30s rest throughout):
- 400 easy
- 300 p/b
- 200 p/b, paddles and band
- 100 skulling with fins
5*600 (40s rest) as:
- easy (1:30/100)
- endurance with p/b (1:28/100)
- endurance with p/b and band (1:30/100)
- endurance with paddles and p/b (1:25/100)
- 50 sprint, 250 endurance, 50 hard, 200 endurance, 50 sprint
8*25 sprint
100 easy
Warm up (30s rest throughout):
- 400 easy
- 300 p/b
- 200 p/b, paddles and band
- 100 skulling with fins
5*600 (40s rest) as:
- easy (1:30/100)
- endurance with p/b (1:28/100)
- endurance with p/b and band (1:30/100)
- endurance with paddles and p/b (1:25/100)
- 50 sprint, 250 endurance, 50 hard, 200 endurance, 50 sprint
8*25 sprint
100 easy
Thursday May 16, 2019 #
Note
Stomach feeling pretty terrible, so missed this afternoons run :/
7 AM
Running 41:16 [2] 7.83 km (5:16 / km) +220m 4:37 / km
ahr:135 max:153 shoes: Brooks Pure Grit 4
Spectacular sunrise this morning! From the lower Rhodes Mem car park, up behind the old zoo. Up to the jeep track above Rhodes Mem, then along the usual way towards Kirstenbosch and back
My calves were feeling pretty stiff, but otherwise all good
My calves were feeling pretty stiff, but otherwise all good
4 PM
Swimming 40:00 [2] 2.5 km (3.8 kph)
weight:68.4kg
Feeling really flat this afternoon. A bit over it as well - luckily it was just a recovery swim, so no stress
Wednesday May 15, 2019 #
Swimming 57:00 [3] 4.0 km (4.2 kph)
weight:68kg
Another decent swim with Megan. Nice to be getting back into it. My shoulder is starting to get sore again - same thing as before. It doesn't seem to impede my swimming, and apparently swimming won't make it worse, but would definitely like to get it sorted
3*200 as 150 free, 25 breaststroke, 25 backstroke [30s]
6*100 as 25 free, 25 skull [20s]
6*200 tempo with paddles and p/b on 3:10 (in on 2:50)
6*200 descending on 3:10 (3:00, 2:55, 2:52, 2:45, 2:43, 2:40)
100 easy
8*25 as 15 max, 10 easy [20s]
100 easy
3*200 as 150 free, 25 breaststroke, 25 backstroke [30s]
6*100 as 25 free, 25 skull [20s]
6*200 tempo with paddles and p/b on 3:10 (in on 2:50)
6*200 descending on 3:10 (3:00, 2:55, 2:52, 2:45, 2:43, 2:40)
100 easy
8*25 as 15 max, 10 easy [20s]
100 easy
9 AM
Indoor trainer 1:30:00 [4] 45.0 km (30.0 kph)
Solid session today. Faded a little towards the end, but felt I had really put out a decent effort. More up for an indoor session than I have been for a while
20*1 minute hard, 1 minute easy (cadence around 50rpm for the hard efforts)
5 minutes easy
6*1 minute really hard (80rpm), 1 minute easy
20*1 minute hard, 1 minute easy (cadence around 50rpm for the hard efforts)
5 minutes easy
6*1 minute really hard (80rpm), 1 minute easy
Tuesday May 14, 2019 #
7 AM
Running 53:06 [2] 11.0 km (4:50 / km)
ahr:129 max:137 shoes: Saucony Kinvara 9 v2
Around the track with the morning crew. Such a wonderful sunrise!
My legs were feeling a bit sore, and my heart rate was reasonably high. Not quite sure why
My legs were feeling a bit sore, and my heart rate was reasonably high. Not quite sure why
4 PM
Mountain biking 1:53:48 [2] 37.41 km (19.7 kph) +485m
ahr:115 max:141
A bit distracted on the mountain bike. Ended up having a couple of little falls and one more solid one
Out to Tokai. Up Fairy Garden and Boulders (came off while going really slowly over some rocks). Down the single track from the top - came off down snake eyes...not sure quite what happened, but flew over the handlebars
Out to Tokai. Up Fairy Garden and Boulders (came off while going really slowly over some rocks). Down the single track from the top - came off down snake eyes...not sure quite what happened, but flew over the handlebars
Monday May 13, 2019 #
3 PM
Swimming 58:00 [3] 4.0 km (4.1 kph)
weight:68.7kg
Back swimming with Megan
Feeling pretty good. Fresh after a relaxing weekend. My shoulder got a little sore (the same one that hurt not too long ago), so I must just keep an eye on that
400 easy
10*300 with 30s rest as:
#1-3 = no tools
#4-6 = p/b and band
#7-8 = fins
#9-10 = paddles, p/b and band
200 easy
4*50 as 25 easy, 25 hard (on 60s)
200 easy
Feeling pretty good. Fresh after a relaxing weekend. My shoulder got a little sore (the same one that hurt not too long ago), so I must just keep an eye on that
400 easy
10*300 with 30s rest as:
#1-3 = no tools
#4-6 = p/b and band
#7-8 = fins
#9-10 = paddles, p/b and band
200 easy
4*50 as 25 easy, 25 hard (on 60s)
200 easy