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Training Log Archive: Tim C

In the 1 days ending May 12, 2014:

activity # timemileskm+m
  running1 29:00 4.6(6:18) 7.4(3:55) 160
  dynamic stretching1 7:00 0.5(14:05) 0.8(8:45)
  Total1 36:00 5.1(7:04) 8.2(4:23) 160

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Mo

Monday May 12, 2014 #

3 PM

running race 29:00 [4] 7.4 km (3:55 / km) +160m 3:32 / km
shoes: inov f-lite 195

XC race #3- Saints. 1st '8km' of the season. Paced myself pretty well and had a decent race, but was still miles behind the 1st 3. Finished 4th behind, Inzamo, Randburg guy and Luke. Managed to beat Brandon today :) .
500m splits:
2:05- uphill
1:46 ( 3:51 )
1:48
1:52 ( 3:50 )
1:48
2:00 ( 3:48 )
2:13- uphill
2:06 ( 4:19 )-uphill
2:08- uphill
1:54 ( 4:02 )
1:51
1:54 ( 3:45 )
1:56
2:17 ( 4:13 ) - all uphill
1:22 ( 400m )

dynamic stretching warm up/down 7:00 [2] 0.8 km (8:45 / km)
shoes: inov f-lite 195

Short jog+ stretching.

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