In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||5|| 7:35:00|| 48.27||(9:26)|| 77.69||(5:51)|| 2852|
| ||strength||1|| 30:00|
| ||Total||5|| 8:05:00|| 48.27|| 77.69|| 2852|
Running 23:00  5.02 km (4:35 / km) +10m 4:32 / km
Morning jog and strides
Running 58:37  12.38 km (4:44 / km) +92m 4:34 / km
Keurboom park 5 x 1.6k (2min) with the crew. Crazy windy out there so did 2 x 800m loops of the park section - fairly hilly and busy with dogs but more enjoyable than the fields in the conditions.
Just felt really flat today - first proper 'off day' this year. Did the first 3 miles, then an 800m, then a 1.3km. Paces were solid but just didn't have any pop in the legs today to feel good. Yesterday's climbing and strength sesh was definitely a little bit too much the day before a workout
Running 1:33:55  15.35 km (6:07 / km) +776m 4:53 / km
5km warm up from digs to TT with Llew and Tim, and then a loop up to the stairs and back through kirstenbosch. Solid 300m continuous climb to the top of the stairs which definitely took some souls.
strength 30:00 
Running 42:19  8.01 km (5:17 / km) +175m 4:46 / km
Fernies jog. Super chilled. Back quite sore from the weekend...not used to running with a pack at all it seems
Running 40:54  6.63 km (6:10 / km) +359m 4:51 / km
Grotto to Zigzag beacon to home. Lekker run, feeling pretty good.
Gave a solid effort for the downhill - as fast as I can go while still feeling in control and not taking risks - but keen to give it a real send sometime. Pretty pleased with my time though, massive PB and way faster than expected.
Running 2:50:47  25.3 km (6:45 / km) +1384m 5:18 / km
UTCT relay with Llewellyn. Had a massive lead starting my leg, and mentally just never felt like I was in a race at all, knowing that all I had to do was not completely fuck it up in anyway. Also felt really weird starting later for a race with no one else around...just all round not feeling like a race in anyway. but more just a long run at a decent effort.
Felt pretty shit right from the start and just never got into any sort of effort - feeling sluggish the whole way. Was very clear to see that my muscles weren't at all used to trail (which I knew, given the last few months of almost entirely road focus) but still would've liked to feel a bit better than that.
But anyway, basically just grinded it out and trying to make sure I didn't cramp at all. Hammies were threatening a lot but luckily didn't have any issues.
Frustrating to not be able to run faster but also can't expect it on a technical route without doing any long trail runs or that sort of training.
Running 25:28  4.99 km (5:06 / km) +56m 4:50 / km
Jog. Got some weird hamstring feeling that started this morning. No idea what from.
all weeks |