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Training Log Archive: Tim C

In the 7 days ending Feb 17, 2016:

activity	#	time	miles		km		+m
running	11	6:00:58	43.65	(8:16)	70.24	(5:08)	1530
hiking	2	3:45:00	9.32	(24:08)	15.0	(15:00)	1000
Total	13	9:45:58	52.97	(11:04)	85.24	(6:52)	2530

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Wednesday Feb 17, 2016 #

6 AM

running 26:54 [2] 5.02 km (5:22 / km) +100m 4:52 / km
shoes: inov8 f-lite 195 blue

Morning "battlefield" run with Mike. Upper campus to check the burnt bakkie, then down and around lower to find the burnt bus. back up and a loop of the fields.
Legs definitely aren't used to this morning running thing..

C • Wrong burnt out jammie ;) 8

6 PM

running 58:05 [2] 10.65 km (5:27 / km) +350m 4:41 / km
shoes: Inov8 trailroc 245 #2

Warm up jog down to the club and then Jacks loop. Couple of slower people who hadn't done the route before, so had to take it quite slowly. Probably a good thing though.

Tuesday Feb 16, 2016 #

running 9:35 [2] 2.0 km (4:48 / km)
shoes: barefoot

Busy until 6, so only had time for a short warm up before joining the others.

6 PM

running 4:15 [4] 1.6 km (2:39 / km)
shoes: barefoot

4-400m fast. 3min break after the 1st, then 2min, then 1. Not used to this speed stuff, legs couldn't deal with the lactic on the last one. Strong wind on the home straight didn't help either.
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running warm up/down 7:45 [2] 1.47 km (5:16 / km)
shoes: barefoot

Laps of the field.
Not much distance today, so will try do a double session tomorrow.

Monday Feb 15, 2016 #

5 PM

running 3:00 [3] 0.65 km (4:37 / km)
shoes: inov8 f-lite 195 blue

Down to the club.

6 PM

running 55:41 [3] 10.0 km (5:34 / km) +450m 4:33 / km
shoes: inov8 f-lite 195 blue

With Mike, Amadeus and a couple new people. Up to the blockhouse via Newlands forest, woodcutters and contour path. Then down past r.mem and the bridge on the way back. Really nice out there! Also haven't ever run the route that way, so something different.

Looking at olympic qualifying times. Think the 3000m steeplechase would be my best shot (unless some miracle happens and orienteering gets into the Olympics.
#2020
#olympicswouldbeseriouslycool!!!!!!

C • #VodkaSteeple 2

Sunday Feb 14, 2016 #

9 PM

running 36:25 [3] 10.04 km (3:38 / km)
shoes: barefoot

Needed to get 10km in to get the week up to 70km.

Decided the easiest would be to just do laps of the fields (feeling too lazy to do anything else)

Planned to do it at 4min/km pace, but went through the 2nd lap in 3:41 and thought I might as well aim for 3:45's, then that was still feeling relatively easy so then just aimed to go sub 36:30.

Nice to be running relatively fast. Makes such a difference running on a completely flat surface+barefoot

4:00
3:41
3:39
3:35
3:40
3:36
3:36
3:37
3:29
3:23

Saturday Feb 13, 2016 #

9 AM

hiking 1:45:00 [3] 7.5 km (14:00 / km) +100m 13:08 / km
shoes: Salomon sense mantra (270ish)

Back down after a pretty cool sunrise.
Saw a wild panda!!

C • Yesss bro 3

6 PM

running 44:32 [2] 8.96 km (4:58 / km) +80m 4:45 / km
shoes: inov8 f-lite 195 blue

From UCT, along the bike path towards kirstenbosch, then down and across boshof to the river, then along the path next to the river all the way to the pick'npay and then back and to Stephs.

Nice and easy pace

Friday Feb 12, 2016 #

7 PM

hiking 2:00:00 [2] 7.5 km (16:00 / km) +900m 10:00 / km
shoes: Salomon sense mantra (270ish)

With Roark, Sarah, Steph, and a couple of her friends. Up Kasteels, across past the huts and 1st dam, then up the aquaduct and towards maclears and then off to our camping spot.

10 PM

running 24:51 [3] 3.1 km (8:01 / km) +150m 6:27 / km
shoes: Salomon sense mantra (270ish)

Up to Maclears (1080masl), then along the front face for a bit, then a stop to admire the awesome view of the city lights, then back the same way. Rather technical running (especially with poor visability).

Thursday Feb 11, 2016 #

5 PM

running 1:01:30 [3] 9.65 km (6:22 / km) +400m 5:17 / km
shoes: Inov8 trailroc 245 #2

Went to get my cable card and thought I might as well use it. So went up to the top on the cable car and then walked around on top. From the cable station to maclears and then down and through echo valley and then towards the dams.

Started running out of time, so the walk turned into a jog from here. Still had a bit of time for a swim in the reservoir on top before heading down via skeleton gorge and then back to uct on the reverse Kirstenbosch top gate route. Then down to the club past all the policemen who were out for the state of the nation's address.

6 PM

running 28:25 [3] 7.1 km (4:00 / km)
shoes: barefoot

15 laps of the track with 200m fast, 240m slow. All the 200's about 33-34secs except for the last few which were a little quicker (nice 28sec last one).

Then 1 lap cool down.

Nice to have a few people to run with. And the lesser spotted Roarkis was even training!!

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