Training Log Archive: Tim CIn the 7 days ending Sep 24, 2016:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||
|
|
|
|
|
|
| ||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | ||||||||
Saturday Sep 24, 2016 #
running race 2:48:47 [4] 24.29 km (6:57 / km) +1662m 5:11 / km
shoes: Inov8 X-talons 200
Starting one side of the mountain and ending on the other with a 600m net climb.
Pretty much no other decent guys doing the 25, so plan was to see how the top guys in the 50km went out and maybe stick with them (AJ Calitz and Bernard Rukadza etc), but they went out pretty conservatively, so ended up just running on my own out in front.
Felt good for the 1st 1:30 or so, but really felt the climbs after that (don't think I do enough longer runs). So maybe a good thing I didn't have any major competition.
Really stunning route with 95% of it on pretty technical hiking trails, so you never really got a break which was pretty tough. Very happy I didn't have to go any further.
Keen to come do some chilled runs on this mountain sometime.
Friday Sep 23, 2016 #
running 34:19 [2] 5.5 km (6:14 / km) +233m 5:09 / km
shoes: Inov8 race-ultra 270
Lovely jog into the reserve and up to a nearby waterfall+ back the same way.
Quite a steep climb in the valley, so pretty slow going, but awesome indigenous forest, so got to enjoy it more :)
Thursday Sep 22, 2016 #
running 9:30 [2] 1.93 km (4:56 / km) +19m 4:42 / km
shoes: inov8 f-lite white+black
running 23:41 [2] 4.32 km (5:29 / km) +131m 4:46 / km
(rest day) shoes: inov8 f-lite white+black
Marloth on Sat, so just resting up again.
Old zoo, reservoir, jeep track bend, hiking trail, veld, back (with some playing around on logs in the middle)
Wednesday Sep 21, 2016 #
running 1:00:07 [3] 10.51 km (5:43 / km) +450m 4:43 / km
shoes: inov8 f-lite white+black
From the club, into the forest, along the upper jeep tracks past the old loggers buildings, then up the boardwalks and to the contour path. All the way along towards blockhouse, then down past r.mem and along the fence to the bridge+then club.
Been a while since I've done the 'full' contour path section, forgot how stunning it is!! (Especially with today's weather)
Tuesday Sep 20, 2016 #
running 1:30:03 [3] 12.13 km (7:26 / km) +950m 5:20 / km
shoes: Inov8 trailroc 245 #2
From res, across to Newlands entrance, straight up to the contour path, up Newlands ravine to the saddle, down to the upper contour path and then around to the blockhouse and down across the veld+ through old zoo.
Nice to be out on the mountain :)
Monday Sep 19, 2016 #
running 25:27 [3] 5.06 km (5:02 / km) +148m 4:23 / km
shoes: inov8 f-lite white+black
Legs feeling decent, so a bit of pace on the downs.
Sunday Sep 18, 2016 #
running warm up/down 20:31 [2] 4.35 km (4:43 / km) +20m 4:37 / km
shoes: inov8 f-lite white+black
running race 32:51 [4] 10.0 km (3:17 / km) +36m 3:14 / km
shoes: inov8 f-lite white+black
Goal achieved, new pb by 45secs.
Happy :)
orienteering 1:12:15 [3] 10.35 km (6:59 / km) +316m 6:03 / km
shoes: Inov8 O-rock 280 (2- blue)
Awesome views and really nice runnable and relatively technical forest sections.
Nav wasnt amazing, overshooting a bit at the beginning and a couple bad bearings, but no big mistakes.
Bit tired after this morning, so just taking it at a comfortable pace.
orienteering 8:15 [2] 1.3 km (6:21 / km) +30m 5:41 / km
shoes: inov8 f-lite white+black