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Training Log: Tim C

In the last 7 days:

activity # timemileskm+m
  running5 2:56:48 23.32(7:35) 37.53(4:43) 770
  cycling- mtb1 1:25:00 14.29(5:57) 23.0(3:42) 700
  Total6 4:21:48 37.61(6:58) 60.53(4:20) 1470
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Friday Nov 16 #

6 PM

running 41:43 [3] 7.43 km (5:37 / km) +290m 4:42 / km
shoes: Salomon sense SG #3

Up on the "Sea Hills" again (land between heads and pezula).

Some people playing tennis just next to the gate I crawled under last time, so carried on around a bit until finding a spot where the fence was replaced by thick bush and Chilli and I could both crawl though.


Starting off along the top of the hills again, had a bit of an adrenaline boost a couple km in nearly stepping on a puffie, but luckily he/she was very chilled and not in the mood for any reaction.


Then down a small trail towards the coast, some off trailing down to the cliffs, and then traversing along the cliffs for a little while before heading back up to the ridge on a rather bad line (bush rather thick). Then back to the car via hills tops+gate.

Thursday Nov 15 #

6 PM

running 28:00 [3] 6.0 km (4:40 / km) +180m 4:03 / km
shoes: Salomon sense SG #3

Jog to the bridge, then 1.5km trail hill effort up the ridge (130ish climb), then moderate back down, 600m road hill effort up Hope Street and then alternating 500ish m easy, 500m effort (x2).

Wednesday Nov 14 #

5 PM

cycling- mtb 1:25:00 [3] 23.0 km (3:42 / km) +700m 3:12 / km

Harkerville red route

Some pretty cool trails.

Really nice flowing forest singletrack and some very solid views on the coastal sections. Technical skills definitely a bit rusty.
7 PM

running 20:00 [3] 4.5 km (4:27 / km) +20m 4:21 / km
shoes: Salomon sense SG #3

Brick run ;) (on the way to becoming a triathlete again :p). Some loops around the Garden of Eden boardwalks. Really cool indigenous forest!

Tuesday Nov 13 #

6 PM

running 22:00 [3] 5.3 km (4:09 / km) +10m 4:07 / km
shoes: Salomon sense 7

Leisure Isle perimeter loop, picking up the pace steadily.

running 15:05 [4] 4.3 km (3:30 / km) +20m 3:26 / km
shoes: Salomon sense 7

5*800-900ish m efforts in steenbok park/back to Bollard beach. 2ish min walking break between.


Different routes for all of them. Ran the length of the park on the lagoon side/ through the middle/road side/ winding.


Feeling pretty slow (especially with Chilli destroying me on all of them), but the soft grass/uneven terrain definitely did play a part in that.

Monday Nov 12 #

6 PM

running 50:00 [3] 10.0 km (5:00 / km) +250m 4:27 / km
shoes: Salomon sense SG #3

After doing some Google maps scouting I found some nice looking trails/runnable terrain between the heads and pezula.

So parked at the heads and found a gate Chilli and I could both crawl under (private property unfortunately). Ran along the top of the hills towards pezula, then a loop down to the coastline cliffs, past the dam, back up, down towards the vlei and then up the fenceline and back to the gate via the hill tops.

Some really nice terrain (somewhere between lower Drakensberg and bushveld), so spent a fair amount of time just making routes up.

Definitely some orienteering potential if we could get permission..

Really stunning evening with some coastal fog rolling in over the western head and some really pretty sunset skies.

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