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Training Log Archive: Tim C

In the 7 days ending Oct 2, 2016:

activity # timemileskm+m
  running10 5:46:07 44.73(7:44) 71.99(4:48) 1824
  hiking2 2:00:00 5.28(22:43) 8.5(14:07) 1300
  Total11 7:46:07 50.01(9:19) 80.49(5:47) 3124

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MoTuWeThFrSaSu

Sunday Oct 2, 2016 #

10 AM

running 29:15 [3] 5.53 km (5:17 / km) +187m 4:31 / km
shoes: Inov8 trailroc 245 #2

To Kirstenbosch. Summers here!

6 PM

running 14:28 [4] 3.29 km (4:24 / km) +200m 3:22 / km
shoes: Inov8 X-talons 200

Red Bull Lionheart qualifier route. Put in a fair amount of effort, so pretty happy to take the CR off of AJ Calitz.

Jeep track climb was brutal! Made me really wonder why I'm putting my body through this again :P

hiking 45:00 [2] 4.5 km (10:00 / km) +400m 6:55 / km
shoes: Inov8 X-talons 200

Chilled hike up and down Lions Head with Sarah, Jess and JD







Saturday Oct 1, 2016 #

6 PM

running 27:36 [2] 5.0 km (5:31 / km) +172m 4:42 / km
(rest day) shoes: inov8 f-lite white+black

Very chilled loop in the forest.

Legs feeling a little tired, so a rest day was in order.

Old zoo, reservoir, bend, hill repeat, singletracks down.

Friday Sep 30, 2016 #

1 PM

running 53:27 [3] 11.41 km (4:41 / km) +108m 4:28 / km
shoes: inov8 f-lite white+black

Exploring some new areas.

Ran from kalk bay harbour, along the coast to boulders beach to go see the penguins.

About 1/3 of it on the beach/trails and the rest tar unfortunately.







Thursday Sep 29, 2016 #

7 AM

running 45:47 [3] 8.1 km (5:39 / km) +414m 4:30 / km
shoes: inov8 f-lite white+black

With Jono and Rob.

From res to the lower cable station via r.men and tafelberg road. Climb up to tafelberg was brutal on tired legs.
9 AM

hiking 1:15:00 [2] 4.0 km (18:45 / km) +900m 8:49 / km
shoes: inov8 f-lite white+black

Met some MSC peeps and took a chilled hike up India Venster and then across to the upper cable station for some breakfast.

(Then I took the cable car down as I felt I should use my cable card (and was lazy))
11 AM

running 40:31 [3] 9.1 km (4:27 / km) +120m 4:11 / km
shoes: inov8 f-lite white+black

Back to UCT from the lower cable station. Again via tafelberg road and then along r.mem road and down the veld.

Wednesday Sep 28, 2016 #

5 PM

running warm up/down 18:15 [2] 3.85 km (4:44 / km) +4m 4:43 / km
shoes: barefoot

Warm up before the session+ cool down after.
6 PM

running 18:33 [4] 6.2 km (3:00 / km)
shoes: barefoot

With Jono on the oval.

5-1000m (60sec rest after the 1st 2, 90 after the 3rd and 4th.
5min break
3-400m (90sec break)

1000's:

3:00
3:03
3:01
3:04
3:08

Dying on the last half of the 5th rep..

400's:

66
67
64

Jono running all the 1000's in 3:00 flat and 400's in 63's, I was just trying to hang on as long as possible..

Tuesday Sep 27, 2016 #

6 PM

running 51:30 [2] 10.0 km (5:09 / km) +300m 4:29 / km
shoes: inov8 f-lite white+black

Easy forest loop with a bit around campus at the end to get it to 10km.

Little bit dark the 2nd half, but meant there were nice views of the city lights :)

Monday Sep 26, 2016 #

5 PM

running 46:45 [3] 9.5 km (4:55 / km) +319m 4:13 / km
shoes: inov8 f-lite white+black

Lots of fun playing on the trails in the forest

Even found a few sections of trail that I havent run before! :D

Old zoo, veld, r.mem, up to high jeep track, down hill repeat, into forest, loggers buildings, down to the jeep track and back over the bridge+past the reservoir.

weather has decided to go back to winter, which meant it was nice and quiet out there :)

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