Training Log Archive: Tim C

Jog on the roads around greenpoint with Jono and Nolan. Then a few strides and some dynamic stretching.

5000m race at Greenpoint. Nice to run on a tartan track again.

Aiming for a sub 16 with 3:12 for the 1st 4 and then whatever I had left for the last km. Pretty much stuck to that.

Nolan was going to pace me for it, but after his 800m earlier, I think his legs were feeling a bit heavy, so ended up being on my own the whole race which was a little bit lame (too slow to go with the top guys- 14:20ish, and too fast to go with the fastest women and slower guys).

3:13
3:10
3:11
3:12
3:09

Pretty happy with that. Running conditions were close to perfect, just didn't have anyone to run with, so not absolutely ideal, but couldn't get much better. Could probably have pushed myself a little bit harder as well. So definitely can still improve it. 15:30 by JWOC??

C • Solid!! 1

Another easy day. Gonna do a 5000m on the track tomorrow. With the others out to Boshof, then did a 500m interval at 'race pace' - a bit too fast- 1:29. Then left the others to do their session and headed down to the liesbeek river trail and all the way along there and then up to the club and a couple laps of the field with 4 strides thrown in.

Nice and chilled in the forest. Pretty much jacks loop, but avoided the climb near the end by staying lower and going across the bridge, then headed across upper campus to get the extra distance.

From res to the start of the race, left a little late, so in a bit of a rush..

Argus cycle tour.

Managed to leave the number for my bike behind, so had to go find another one and because of that missed my groups start. Started 2 groups late (6min), so not a complete disaster. Then realised I'd also forgotten to take my drinks out of the fridge...

Actual race was okay, my group was a little slow for me, so ended up doing a bit more work than I would've liked early on and then ended up going rather slowly through the simonstown area because I didn't want to go off the front and face the wind on my own. Started needing a bit of water around cape point, so had to stop to pick up some there. Then managed to get a bit of coke at the bottom of suikerbossie without having to get off the bike.

Group split up quite a lot up suikerbossie (older people don't seem to climb very well :P), so had a group of about 4/5 of us to just before the finish, then put on a bit of a solo tt for the last 5km.

Not a particularly good time, but happy enough considering my vast amounts of cycling training and missing my start etc etc.

Will have to ride it again next year and break 3.


Oh, awesome views as always. Probably don't get a much more scenic public cycle race. Also nice to not be dying the whole way, as I got to appreciate it a bit.

A bit around greenpoint and then back to res.the climb up from main road wasn't particularly fun.. But body actually wasn't feeling too bad, which was a nice surprise.

Around the fields. Zigzagging quite a bit to keep it interesting. Body not feeling too terrible.

Very chilled jog to Kirstenbosch to meet up with the msc people. 'Rest day' before Argus tomorrow. Then walked back the same route with the others (but too slow to count).

Testing out the bike I'm using before tomorrow. So nice to be on a road bike again!

Feeling the legs a bit climbing up to Rhodes mem, so tomorrow could be interesting..

Went to go collect my race number for Sunday's cycle and was planning on going up the mountain afterwards, but took over 2 hours to get too greenpoint (traffic and busses not pitching up..), so had to go to plan b and went to the beach instead- not a bad 2nd option, though a slightly lazier one..

Easy around the fields. Just making sure I've got my average for this week at 10km/day.

Jacks loop with Jono and one of the track girls. Relatively easy pace, still felt the body a bit though because of yesterday.

Had a nice swim in the dam on the way back.

Pretty decent skies this evening.