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Training Log Archive: MikeRoss04

In the 7 days ending May 26, 2019:

	activity	#	time	miles		km		+m
	Road cycling	2	6:11:35	106.44	(17.2/h)	171.3	(27.7/h)	1330
	Running	7	5:32:40	45.98	(7:14)	74.0	(4:30)	350
	Swimming	5	4:06:00	10.22	(2.5/h)	16.45	(4.0/h)
	Indoor trainer	2	1:10:00	24.23	(20.8/h)	39.0	(33.4/h)
	Total	16	17:00:15	186.88	(5:28)	300.75	(3:24)	1680
averages - weight:67.8kg

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Sunday May 26, 2019 #

9 AM

Running 1:07:00 [4] 15.71 km (4:16 / km) +40m 4:13 / km
ahr:137 max:168 shoes: Saucony Kinvara 9 v2

More mentally challenging than anything. It has been a rather tough week, and I was feeling so over this. Ran pretty well in the end, so super happy I kept at it

Warm up along the river towards the Creamery and then all the way to lower campus. Finished at the UCT track

6*30 seconds hard, 50 seconds easy to open up the legs

5*3 minutes hard, 1:10 easy. Building through them
- 3:29/km, 3:27/km, 3:18/km, 3:18/km, 3:15/km

4 PM

Swimming 52:00 [3] 3.8 km (4.4 kph)
weight:67.4kg

A bit savage, especially after a long week. Swimming decently though, so happy with that. Started a little fast on the first 100 and definitely felt fatigue throughout

800 warm up (mixed stuff)
8*25 sprint with band (on 35s)
20*100 as:
#1-5: no tools on 1:32 (in on 1:22)
#6-10: no tools on 1:30 (in on 1:18-1:20)
#11-15: paddles on 1:26 (in on 1:17)
#16-20: paddles and fins on 1:23 (in on 1:14-1:16)
4*25 max on 45s
200 easy

Saturday May 25, 2019 #

6 AM

Road cycling 4:11:33 [3] 116.34 km (27.7 kph) +1000m

Such a stunning ride! Early start with Meg and Josh. Headed to Tokai circle before going up to Constantia Nek to meet up with Mike, Nic, Matt, Hayley, Anna and Mike. Over Chappies, Black Hill, Red Hill and round the point. Josh had a couple of punctures which held us up for a while.

All in all an incredible day for a bike ride. Hardly any wind, warm (after the sun rose!) and good company. Enjoyed that :)

11 AM

Running 32:00 [2] 6.72 km (4:46 / km) +30m 4:39 / km
shoes: Saucony Kinvara 9 v2

Easy run off the bike. My legs were quite tired but felt I had to actively hold back

5 PM

Swimming 35:00 [3] 2.0 km (3.4 kph)

Finishing off what I missed on Friday. Still not quite as fast as I'd have liked, but such a rough day, so proud of my effort

400 warm up
28*50 on 50s
#1-10 in on 37-38s
#11-20 in on 36-37s
#21-28 in on 35-36s
200 cool down

Friday May 24, 2019 #

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

3 PM

Swimming 38:00 [3] 1.95 km (3.1 kph)

Feeling pretty wrecked, so session aborted

800 as 75 free, 25 other
4*100 side kick with fins
4*50 skulling with fins
4*50 kick on my back with fins

3*50 hard-ish on 50s

Thursday May 23, 2019 #

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, 2019 #

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, 2019 #

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, 2019 #

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

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