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Training Log Archive: Tim C

In the 1 days ending Nov 18, 2020:

activity # timemileskm+m
  running1 1:11:30 7.8(9:10) 12.55(5:42) 565
  hiking1 1:00:00 3.42(17:33) 5.5(10:55)
  Total2 2:11:30 11.22(11:43) 18.05(7:17) 565

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Wednesday Nov 18, 2020 #

6 AM

hiking 1:00:00 [3] 5.5 km (10:55 / km)
shoes: Sonic RA Pro 2

Back down via a swim in the uct dam. Bit of jogging involved in sections.
-Duck hunting
-Angus backflip
-Crane beta
6 PM

running 1:11:30 [4] 12.55 km (5:42 / km) +565m 4:39 / km
shoes: S-lab sense 7 hg

Constantia nek hill sesh with Jono and the crew.

2ish km warm up
6*750m hills (75ish m climb), long recovery back down.
2ish km cool down (via the trig beacon)

1st proper session in flippen ages. Almost 2 years I think :/ :/

Really happy with that! Feeling pretty rough already from the 2nd one, but managed to hold it together with only a slight pop on the last rep. The nice long recovery down definitely helped. Felt a bit like running Lionheart, just over a bit quicker fortunately :p

3:09, 3:03, 3:02, 3:02, 3:01, 3:05ish

Sticking with Jono, Llew and Siphiwe for the first 5, then Llew and Jono kicked the last and I tried to just keep it half reasonable. 2:37 last one for Llew... :/

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