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Training Log Archive: Tim C

In the 7 days ending Nov 20, 2016:

activity

time

miles

running

6:49:23

42.84

(9:33)

68.95

(5:56)

3468

Total

6:49:23

42.84

(9:33)

68.95

(5:56)

3468

1:31

0:00

» now

Sunday Nov 20, 2016 #

5 PM

running 54:35 [2] 10.02 km (5:27 / km) +400m 4:33 / km
shoes: inov8 f-lite white+black

Easy 10 in the forest.

Lower tracks to edge of kirstenbosch, then high singletracks back, finishing off down the veld and then a quick swim in the dam before heading back to res.

Saturday Nov 19, 2016 #

6 PM

running 46:23 [3] 10.08 km (4:36 / km) +371m 3:53 / km
shoes: Inov8 race-ultra 270

Study break

Decided to try go get a couple segments. Out into the forest through old zoo, bike singletrack, past reservoir, bridge, jeeptrack, river, hill repeat, r.mem, down the tar road to get a segment+ back with a loop of the fields.

Didnt know exactly where the 1st segment ended, so didnt manage to get that, but got the road descent one (1.7km at 3:08/km).

Friday Nov 18, 2016 #

6 PM

running 1:03:17 [3] 11.33 km (5:35 / km) +526m 4:32 / km
shoes: Inov8 X-talons 200

Up to the contour path via old zoo, reservoir, loggers buildings, jacobs ladder, then all the way along to the turnstile and down hill repeat, singletrack, veld.

2.5km push along the end of the contour path to get a couple of strava segments.

Thursday Nov 17, 2016 #

6 PM

running 54:48 [3] 9.47 km (5:47 / km) +499m 4:35 / km
shoes: inov8 f-lite white+black

Newlands forest.

Old zoo, up the veld, singletrack, hill repeat, up towards snakebite, across to jeep track, up what looked like a trail but died out after a few hundred metres and my legs got shredded by brambles... back down, woodcutters, jacks loop turn, back along low singletrack, bridge, reservoir.

Lovely evening again. Loving the temperature at the moment.

Wednesday Nov 16, 2016 #

10 AM

running 1:15:00 [2] 11.1 km (6:45 / km) +436m 5:39 / km
shoes: Inov8 trailroc 245 #2

With Jono. Exploring some of the coastline past Llandudno. Such a stunning day and really awesome trails+views to go with that. Lots of boulder hopping and trying to find trails, so very slow going.

Tuesday Nov 15, 2016 #

5 PM

running warm up/down 9:27 [2] 1.77 km (5:21 / km)
shoes: Inov8 X-talon 225 black+red

Jog down through the glen and to the beach.

running 1:00:20 [4] 6.24 km (9:40 / km) +1107m 5:08 / km
shoes: Inov8 X-talon 225 black+red

FKT VK attempt #2

Poor...

very hot day, so was a little worried about how the body would react and seems like that worry was warranted. Legs just werent there.

Got the route perfectly today (so saving about 3-4min), but was 2min slower than last time (so equivalent to 6ish min slower..

Oh well, will just have to have another go in cooler weather and hope the legs turn up.

6 PM

running 21:49 [3] 3.89 km (5:36 / km) +39m 5:20 / km
shoes: Inov8 X-talon 225 black+red

Back down from the cable station (way too many people in the queue for the cable car, so was faster to run).

Thought I might as well have an attempt at the Platteklip fkt segment while I was there. Did about 12:30, which is about 45secs off, but had to stop to put my shoe back on at one stage, so rate with fresh legs Id have a chance.

Monday Nov 14, 2016 #

11 PM

running 23:44 [3] 5.05 km (4:42 / km) +90m 4:19 / km
shoes: inov8 f-lite white+black

Exam this morning and very long afternoon nap this afternoon, so just a short night run around campus with a bit around the fields at the end.

Nice to admire the full moon

You know it's exam time when there are still hundreds of people walking around campus at 23:30..

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