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Training Log: Tim C

In the last 7 days:

activity # timemileskm+m
  running6 5:19:01 40.28(7:55) 64.83(4:55) 1500
  hiking2 3:30:00 6.84(30:43) 11.0(19:05) 1300
  Total8 8:49:01 47.12(11:14) 75.83(6:59) 2800
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SaSuMoTuWeThFr

Thursday Mar 23 #

6 PM

running 18:20 [2] 3.56 km (5:09 / km) +81m 4:38 / km
(rest day) shoes: inov8 f-lite white+black

Just trying to make sure the body is okay. Nothing feeling specifically sore, but just not quite normal still, so will have another rest day tomorrow again.

Presidents house, up to r.mem gate, bike path, down through the forest.

Wednesday Mar 22 #

6 PM

running 13:46 [2] 3.06 km (4:30 / km) +1m 4:29 / km
(rest day) shoes: barefoot

Laps of the track with Jono

Tuesday Mar 21 #

hiking 1:30:00 [2] 5.5 km (16:22 / km) +100m 15:00 / km
shoes: la sportiva trail shock

Down from the hut
7 PM

running 16:13 [2] 3.05 km (5:20 / km) +36m 5:02 / km
(rest day) shoes: inov8 f-lite white+black

flat- track through middle, 4.5laps, back.

blister=better
leg not quite..

Monday Mar 20 #

hiking 2:00:00 [3] 5.5 km (21:49 / km) +1200m 10:26 / km
shoes: la sportiva trail shock

Night ascent up to the hut. With a gas bottle and a few other things, so made it a decent workout.
3 PM

running 15:07 [2] 3.01 km (5:02 / km) +24m 4:50 / km
(rest day) shoes: barefoot

flat- track. 4laps, back.
1x painful blister
1x dodgy muscle thingy between achilles and calf..

Sunday Mar 19 #

8 AM

running race 1:42:34 [4] 21.79 km (4:42 / km) +522m 4:12 / km
shoes: Inov 8 trail talon 250

Final day of African x

Robbie couldn't run today because he was starting the Cape Epic, so Jono came to sub in for him.

Starting with the 'slow bunch' an hour before the elites because we were unofficial, so not really anyone to race, but I still wanted to have a proper go at it and see if we could beat their times.

A couple guys went out hard at the start and we just stuck behind them, ending up running sub 4min/km for the 1st 10km , they soon died though and we tried to keep the pace up as much as possible, but Jono wasn't having a great day and was struggling a bit when we hit the climb, so wasn't particularly fast going. He found some energy again for the flats and downs and the rest of the way was a bit of a cruise into the finish- still pushing, but comfortably so.

1st people over the line which was pretty cool, but about 3min down on the winners in the end.

Really awesome experience overall and I'm really impressed with how the body held out! Think it helped that I never had to push full out, but still not exactly an easy 3 days of running and a lot further than I'm used to running.

So would've been 5th team overall after the 3 days, with a fair tine gap on both sides.

Keen for next year and possibly some other stage races if I can afford the entry fees :p

Saturday Mar 18 #

8 AM

running 2:33:01 [3] 30.36 km (5:02 / km) +837m 4:26 / km
shoes: Inov 8 trail talon 250

African x day 2

Legs a bit sore and heavy before the start, so not sure what to expect and our plan for the day was to take the first 15km (which had all the climb) easy and then try go as hard as we could on the flat into the finish.

Legs got going nicely and actually felt really good, so was very comfortable just going at a pace that Robbie thought he could sustain. With the top teams for the 1st 6km (flat), then they started pulling away on the climb and never saw them again. Changing between 6th and 7th team with Nic rupunga and johnny young for the next few km's, but they also pulled away on the 2nd main climb which Robbie took a bit of strain on.

Then it was the down and flat and we started catching up again and finally passed then again about 3km from the finish.

So ended up 6th for the day and not sure if we're 5th or 6th overall.

Very enjoyable day out. Always running at a bit below hard for me, so got to enjoy the trauls+views without being in pain.

Seriously nice first 25km or so-not very technical, but nice singletrack along the edge of the lagoon and then some more really cool trails through the forests.

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Training Targets

Jan 1 – Dec 31 (365d)
orienteering 1000km
actual:63.9km6%
projected:284.4km28%
running 3500km
actual:688.6km19%
projected:3065km87%

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