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Training Log Archive: Tim C

In the 7 days ending Oct 23, 2016:

activity # timemileskm+m
  running11 6:58:14 43.78(9:33) 70.46(5:56) 3761
  Total11 6:58:14 43.78(9:33) 70.46(5:56) 3761

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MoTuWeThFrSaSu

Sunday Oct 23, 2016 #

6 PM

running 28:28 [2] 5.32 km (5:21 / km) +152m 4:41 / km
(rest day) shoes: Inov8 trailroc 245 #2

Easy in the forest. Legs feeling rubbish for the first 500m or so and then got gradually better (still rather sore on the steeper descents though).

Old zoo, reservoir, river, hairpin, buildings, veld, back.

Saturday Oct 22, 2016 #

7 AM

running 16:00 [3] 3.0 km (5:20 / km) +100m 4:34 / km
shoes: Inov8 X-talons 200

warm up before heat and quarters
8 AM

running 30:06 [3] 4.77 km (6:19 / km) +400m 4:27 / km
shoes: Inov8 X-talons 200

Lionheart heat 1
12 PM

running 30:49 [3] 4.77 km (6:28 / km) +400m 4:33 / km
shoes: Inov8 X-talons 200

Lionheart quarter finals

running 30:51 [3] 4.71 km (6:33 / km) +400m 4:36 / km
shoes: Inov8 X-talons 200

Lionheart semi finals (13min after quarters)
1 PM

running race 28:10 [4] 4.74 km (5:57 / km) +400m 4:11 / km
shoes: Inov8 X-talons 200

Lionheart final (13min after semi's)

Had been a bit more conservative in the earlier rounds this year, so knew I could have a decent run in the final. Also knew that AJ would be seriously strong, so wasn't expecting to be able to hold on to him.

Pace was decent to start and kept with AJ for the 1st 300m or so, but after that he started pulling away and just kept increasing his lead. Got to the top about 1:40 down and knew there wasnt much chance of catching that on him. Had a go at it anyway and caught about 30secs, so happy enough with that.

Still feeling semi-decent after the race, so maybe couldve pushed a bit more on the climb- need to learn how to hurt more on climbs..

2nd place for the second year in a row. Both times to the top trail runners in the country, so not too disappointed. Nice to know Im not too far off :)

Friday Oct 21, 2016 #

running 26:20 [3] 5.5 km (4:47 / km) +10m 4:45 / km
(rest day) shoes: inov8 f-lite white+black

Down to Roarks and then to the common and a bit around there before going back.

Thursday Oct 20, 2016 #

6 PM

running 26:31 [2] 5.06 km (5:15 / km) +134m 4:38 / km
(rest day) shoes: Inov8 trailroc 245 #2

Resting up

Very chilled jog in the forest. (old zoo, rock garden, river, reservoir, back)

Wednesday Oct 19, 2016 #

9 AM

running 50:27 [3] 5.59 km (9:02 / km) +650m 5:43 / km
shoes: Inov8 X-talons 200

Doing some scouting on Lions head with Jono. Straight up to the top and then did the top technical section a couple times before going down again.

4 PM

running 25:12 [2] 4.1 km (6:09 / km) +160m 5:09 / km
shoes: inov8 f-lite white+black

Playing around at Cape Point. Such a stunning section of trail!

Tuesday Oct 18, 2016 #

5 PM

running 1:15:07 [3] 13.9 km (5:24 / km) +490m 4:36 / km
shoes: Inov8 trailroc 245 #2

Jog to and from Newlands forest parking lot along the bike path and then joining the Tuesday trails group for a run in the forest.

Had a nice dip in the dam midway into the run. Nice to have warmish weather again :)

Monday Oct 17, 2016 #

4 PM

running 50:13 [3] 9.01 km (5:34 / km) +465m 4:26 / km
shoes: Inov8 race-ultra 270

Went out to get a few strava CR's on the contour path. Originally thinking of going all the way along to Constantia Nek, but legs decided that wasnt happening after the rather steep climb up, so cut it much shorter.

r.mem, straight up to turnstile, contour path to newlands, down woodcutters, bit of terrain running in the forest, then start of hill repeat road and singletrack back to old zoo.

Still not feeling 100%

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