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Training Log Archive: Tim C

In the 7 days ending Jan 12, 2016:

activity	#	time	miles		km		+m
running	10	5:01:38	37.76	(7:59)	60.77	(4:58)	670
hiking	1	4:30:00	10.56	(25:34)	17.0	(15:53)	900
Total	11	9:31:38	48.32	(11:50)	77.77	(7:21)	1570

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Tuesday Jan 12, 2016 #

7 PM

running 11:50 [2] 3.1 km (3:49 / km)
(rest day) shoes: barefoot

Pretty much the same as Sunday.

C • Same 2

Monday Jan 11, 2016 #

8 PM

running 13:27 [3] 3.53 km (3:49 / km)
shoes: barefoot

Around the same field as yesterday.
1km easy, then 500m hard, 500m easy, 500m hard, 1km easy.
500m's in 2:26 and 2:24

Sunday Jan 10, 2016 #

7 PM

running 12:05 [2] 3.07 km (3:56 / km)
(rest day) shoes: barefoot

Around the field next to the astro. Probably the most chilled feeling sub 4min/km run Ive done. Coming back down to sea level is great!

Saturday Jan 9, 2016 #

12 PM

running 1:27:33 [3] 16.66 km (5:15 / km) +300m 4:49 / km
shoes: Inov8 X-talons 212 blue

With Brad, Cillin+ Colm. My usual long+'flat' run, but without the last section back from the golf course. Pretty chilled besides for the 2km section leading up to the mast. Bit of a race for the polka dot jersey, unfortunately didn't quite have the legs.

Friday Jan 8, 2016 #

10 AM

hiking 4:30:00 [2] 17.0 km (15:53 / km) +900m 12:33 / km
shoes: Inov8 X-talons 212 blue

With the others (minus the lazy ones ;) ). From monks cowl to the grotto via Makhulumane rock+lower berg. Thick mist most of the way, so not much in the way of views+ made navigating the non-path sections a bit difficult.. Then a bit from the grotto to drak sun.

4 PM

running 8:30 [3] 2.0 km (4:15 / km)
shoes: Inov8 X-talons 212 blue

Part of the way back from the Grotto. Some decent pace going in the last km (Fighting for the stage win, need to work on my sprinting, Brad had too much speed again..)

6 PM

running 30:00 [2] 5.0 km (6:00 / km) +200m 5:00 / km
shoes: Inov8 X-talons 212 blue

With Colm. Up the tar to the top of the hill, then a bit along the lower slopes of Matterhorn+then back down on some cattle tracks.

Thursday Jan 7, 2016 #

7 AM

running 45:47 [2] 7.83 km (5:51 / km) +40m 5:42 / km
shoes: barefoot

With Pope, Roffe, Brad+ Aine. Down to the beach, then left and along for a few km and then back.
Having fun chasing the crabs

6 PM

running 14:00 [3] 2.7 km (5:11 / km) +80m 4:31 / km
shoes: Inov8 X-talons 212 blue

Back from the Waterfall. Bit of a race down the tar section (900m) clocking well under 3min/km.

Wednesday Jan 6, 2016 #

running 10:00 [2] 1.8 km (5:33 / km)
shoes: Inov8 X-talons 212 blue

Down to the beach with Pope+Steph.

6 PM

running 1:08:26 [3] 15.08 km (4:32 / km) +50m 4:28 / km
shoes: barefoot

Really nice sunset beach run!
Down to the beach, then all the way along to the headland+a bit around and then back. About 3km on the road and the rest on the beach.

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