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Training Log Archive: Tim C

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  hiking4 11:00:00 16.16(40:51) 26.0(25:23) 2050
  running12 8:11:00 37.32(13:09) 60.05(8:11) 3525
  Total16 19:11:00 53.47(21:32) 86.05(13:23) 5575

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MoTuWeThFrSaSu

Sunday Oct 9, 2016 #

11 AM

hiking 1:30:00 [2] 5.0 km (18:00 / km) +50m 17:09 / km
shoes: Inov8 race-ultra 270

Back down from HH. Wasnt keen on a super slow descent, so stayed behind at the hut for a while to give the others a headstart.





9 PM

running 13:54 [2] 3.02 km (4:36 / km) +39m 4:19 / km
shoes: skechers (lumo)

Really not feeling it after a long day in the sun, so just a chilled night jog around campus. Quietest ive ever seen campus!!

Saturday Oct 8, 2016 #

7 AM

running 45:31 [3] ***** 4.6 km (9:54 / km) +34m 9:33 / km
shoes: Inov8 race-ultra 270

From HH down to the parking lot. Lots of loose rocks on steep descents, so slow going.
8 AM

running 10:47 [2] 2.33 km (4:38 / km) +20m 4:27 / km
shoes: Inov8 race-ultra 270

Along the jeep track from the parking lot-sign in board
10 AM

hiking 4:00:00 [2] 5.0 km (48:00 / km) +1200m 21:49 / km
shoes: Inov8 race-ultra 270

Up to the hut with the Siyenyuka kids. Very slow going. Weather got pretty nasty just after mid hut (10m visability with strong winds, cold temps+drizzle..)

Friday Oct 7, 2016 #

9 AM

hiking 2:30:00 [3] 6.0 km (25:00 / km) +200m 21:26 / km
shoes: Inov8 race-ultra 270

Solo hike up the Witels from Alder ring to the entrance. Had planned on just treading water with my pack above my head for the swims (about 400m of swimming in total), but quickly realised there was no chance of that happening, so everything ended up getting wet..

The swims were absolutely freezing, so tried to get through them as quickly as possible which meant I didnt get to appreciate how awesome those sections were :( (need to come back in warmer weather)









1 PM

running 1:14:59 [3] 3.64 km (20:35 / km) +860m 9:26 / km
shoes: Inov8 race-ultra 270

From Witels entrance to Pels hut. Nice steady climb up happy hill.



5 PM

running 24:23 [3] **** 3.01 km (8:06 / km) +193m 6:08 / km
shoes: Inov8 race-ultra 270

From HH, along to Pells and then doing some off path explorations

Thursday Oct 6, 2016 #

7 AM

running 7:00 [3] 1.4 km (5:00 / km)
shoes: Inov8 race-ultra 270

down to lower
10 AM

hiking 3:00:00 [2] 10.0 km (18:00 / km) +600m 13:51 / km
shoes: Inov8 race-ultra 270

From the Ceres side of the msc property, up to where the freshers hike goes, then down adderley street and into the Witels and a very short walk down to Alder ring camp.













4 PM

running 30:40 [2] ***** 3.08 km (9:57 / km) +201m 7:30 / km
shoes: Inov8 race-ultra 270

Getting my 3km in. Seriously difficult going! pretty much rockhopping the whole time and trying not to bail.

Wednesday Oct 5, 2016 #

5 PM

running 1:06:46 [3] 11.3 km (5:55 / km) +477m 4:53 / km
shoes: inov8 f-lite white+black

With Jono.

Winding our way through the forest. Bit different to normal (well 1st half anyway). Picnic spot, bridge, new trail section, upper forest, them tried to follow what looked like a path (ended up fading away, so we had to bundu bash a but, then joined the path below the aloes and climbed to the contour path, along there, down and across woodcutters, back through rock garden and veld.



Tuesday Oct 4, 2016 #

5 PM

running 36:17 [3] 6.69 km (5:25 / km) +381m 4:13 / km
shoes: Inov8 X-talons 200

1 lap of the Lionheart quali at easy pace to show Jono the route (20min).

Then 1 lap tempo. Letting Jono go on the climb and then catching back up on the descent.
6 PM

running 38:28 [3] 4.73 km (8:08 / km) +400m 5:43 / km
shoes: Inov8 X-talons 200

1km hill rep up to just after the end of the jeep track. (planned 2, but I was dead..), then just a jog up to the top of Lions head, short stop to admire the view and a chilled descent.

Monday Oct 3, 2016 #

12 PM

running 1:27:41 [3] 8.03 km (10:55 / km) +772m 7:22 / km
shoes: Inov8 race-ultra 270

Up to the reservoirs via forest, contour path, window gorge and smuts track.

Bit of a scramble up window gorge, so very slow going- but a really beautiful route with lots of waterfalls+ caves etc, so nice to be able to appreciate it.

In the midday heat, so pretty tough after not having hot weather for ages
4 PM

running 54:34 [3] 8.21 km (6:39 / km) +148m 6:06 / km
shoes: Inov8 race-ultra 270

Back to UCT after a nice swim and nap at the reservoir.

via skeleton gorge and Newlands forest. Very slippery down skeleton at the moment- so super slow


Saw another boomslang up by the reservoir! think thats the 4th boomslang Ive seen out of the 7snakes ive seen in Cape Town. Seems a bit unusual?

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