Training Log Archive: Tim CIn the 7 days ending Nov 4, 2015:
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Wednesday Nov 4, 2015 #
8 PM
running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: Inov-8 road-xlite 155
A few laps of the track+ some strides+ exercises.
9 PM
running race 4:20 [4] 1.5 km (2:53 / km)
shoes: Inov-8 road-xlite 155
5th, winner 4:11
1500m at a pre-season track meet in Stellies. Not expecting much with the lack of quality I've done this year (and especially recently), but was still hoping to break my pb (4:30) because of the sea level aspect.
1:07
1:12 (2:19)
1:09 (2:28)
:52 (4:20)
As usual, people start really fast, so even though I held back the 1st lap I still came through a bit quicker than I wanted, so took the 2nd lap pretty easy and after that was still feeling decent, so picked it up for the last 700m. Pretty suprised to be able to run 4:20 with that sort of ease, feel like I probably could have run 5 or so seconds quicker if I'd pushed a bit harder, but still had the 3000m to think about. Pretty keen to do some track training and get this down to as close to 4min as I can by the end of the track season.
1500m at a pre-season track meet in Stellies. Not expecting much with the lack of quality I've done this year (and especially recently), but was still hoping to break my pb (4:30) because of the sea level aspect.
1:07
1:12 (2:19)
1:09 (2:28)
:52 (4:20)
As usual, people start really fast, so even though I held back the 1st lap I still came through a bit quicker than I wanted, so took the 2nd lap pretty easy and after that was still feeling decent, so picked it up for the last 700m. Pretty suprised to be able to run 4:20 with that sort of ease, feel like I probably could have run 5 or so seconds quicker if I'd pushed a bit harder, but still had the 3000m to think about. Pretty keen to do some track training and get this down to as close to 4min as I can by the end of the track season.
running 4:35 [4] 1.5 km (3:03 / km)
shoes: Inov-8 road-xlite 155
Treating this meet more as a training day than a race, so thought I might as well also do the 3000m. Got to the start line and looked at everyone who was running and was like "oh crap they look fast :/ " , after the 1st lap this was confirmed when I was sitting in last about 30m back after having run a 1:10, think I decided then that I'd rather just run 1500m of it and treat it as training. Pretty glad I did as would've been very close to getting lapped, though also regretting it a bit as I probably could have broken my 3000m pb quite easily (wouldve only needed a 4:52 2nd 1500m.
Winner ended up running 8:18... Don't think I want to race 3000m again until I'm pretty sure I can go sub-9
Winner ended up running 8:18... Don't think I want to race 3000m again until I'm pretty sure I can go sub-9
running 10:43 [2] 2.02 km (5:18 / km)
shoes: Inov-8 road-xlite 155
Jog around the fields.
Tuesday Nov 3, 2015 #
6 PM
running 39:02 [3] 8.4 km (4:39 / km) +100m 4:23 / km
shoes: Inov-8 road-xlite 155
Doing a 1500m race tomorrow in Stellies, so taking it relatively easy today. Havent done any proper speed work for ages+ haven't raced that distance since last September, so should be interesting..
Out to Boshof along bike path, then a bit of a rest while the others did their 2km, then joined them for the 1st 500m of their 1.5km (ran it at about the pace I'd like to be running tomorrow) (1:27), then back to the club via main road.
Out to Boshof along bike path, then a bit of a rest while the others did their 2km, then joined them for the 1st 500m of their 1.5km (ran it at about the pace I'd like to be running tomorrow) (1:27), then back to the club via main road.
Monday Nov 2, 2015 #
6 AM
running 41:00 [3] 6.7 km (6:07 / km) +300m 5:00 / km
shoes: Inov8 X-talons 212 blue
Back to uct from the bottom of nursery ravine (after having walked along from skeleton+down while wtaching the sunrise).
Basically did the Kirstenbosch top gate route in reverse.
Feeling a lot happier when the sun came out and it warmed up a bit :) (+ it was a pretty cool sunrise)
Basically did the Kirstenbosch top gate route in reverse.
Feeling a lot happier when the sun came out and it warmed up a bit :) (+ it was a pretty cool sunrise)
6 PM
running 28:50 [3] 6.0 km (4:48 / km) +80m 4:30 / km
shoes: inov8 f-lite 195 blue
Normal route to the subway, under+ then winding our back.
Sunday Nov 1, 2015 #
9 PM
running 1:18:53 [3] 9.61 km (8:13 / km) +1000m 5:24 / km
shoes: Inov8 X-talons 200
From UCT, up to the contour path via s.parks buildings+ woodcutters, all the way along to top of k.bosch, then up skeleton and to the sandy patch near the dams where we stayed the night.
Earlier in the day Mike had asked if I was keen for a night run, I said I was+ then I had this idea that we should run up to the top of the mountain and stay the night there, watch the sunrise and run back. It sounded like a great plan at the time+ Mike agreed to come, but sitting here writing this up at 4am the next morning, having been too cold to get any sleep+ too stubborn to run down, I think we're both wondering why we do this to ourselves.. At least its an experience an we'll know for next time that sleeping bags are a necessity..
Earlier in the day Mike had asked if I was keen for a night run, I said I was+ then I had this idea that we should run up to the top of the mountain and stay the night there, watch the sunrise and run back. It sounded like a great plan at the time+ Mike agreed to come, but sitting here writing this up at 4am the next morning, having been too cold to get any sleep+ too stubborn to run down, I think we're both wondering why we do this to ourselves.. At least its an experience an we'll know for next time that sleeping bags are a necessity..
Saturday Oct 31, 2015 #
5 PM
running 41:20 [3] 8.73 km (4:44 / km) +300m 4:02 / km
shoes: inov8 f-lite 195 blue
Jacks loop, but starting+finishing at res.
Such a great evening to be on the trails!
Legs were feeling pretty decent, so put in a few efforts along the way (up rocky section near k.bosch; strava seg to the bend; downhill section from reservoir to picnic spot+ then the single track from the dam to the road. Love going fast on single track- its makes you feel super quick! :)
Such a great evening to be on the trails!
Legs were feeling pretty decent, so put in a few efforts along the way (up rocky section near k.bosch; strava seg to the bend; downhill section from reservoir to picnic spot+ then the single track from the dam to the road. Love going fast on single track- its makes you feel super quick! :)
Friday Oct 30, 2015 #
11 AM
hiking 1:45:00 [2] 6.5 km (16:09 / km) +100m 15:00 / km
shoes: Inov8 X-talons 212 blue
Back down from HH. Stopped for a while at mid hut and let the others get a bit of a headstart, then jogged the rest of the way down to basehut for a swim+ then a walk back to the car.
2 PM
running 15:46 [3] 3.5 km (4:30 / km) +40m 4:16 / km
shoes: Inov8 X-talons 212 blue
From the parking to the sign-in board, then back up the road to meet the car (which was taking its time).
Thursday Oct 29, 2015 #
5 PM
running 1:11:00 [3] 7.0 km (10:09 / km) +600m 7:06 / km
shoes: Inov8 X-talons 212 blue
After having quite a lazy day I felt I needed to do something. From the hut to Mt Superior via Pels and the saddle (27min), then from Mt Superior to sybasberg (19min), then a bit of a break to watch the sunset, and then back to HH (went around the left from sybasberg+ had to go through a valley- so was a bit slow) (25min).
Managed to 'run' about 95% of the way- so pretty happy about that. Running in this terrian is such great technical training- need to try do a lot of this for Switzerland next year!
Managed to 'run' about 95% of the way- so pretty happy about that. Running in this terrian is such great technical training- need to try do a lot of this for Switzerland next year!