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Training Log Archive: Tim C

In the 7 days ending Dec 4, 2016:

activity

time

miles

running

7:47:41

62.26

(7:31)

100.19

(4:40)

500

Total

7:47:41

62.26

(7:31)

100.19

(4:40)

500

1:27

0:00

» now

Sunday Dec 4, 2016 #

6 AM

running 44:56 [3] 9.15 km (4:55 / km) +60m 4:45 / km
shoes: Inov 8 trail talon 250

Quick morning visit to Mopani camp to get a run in around there. Pretty big, so only 2 loops :D

Also a nice trail section along the edge of the dam+ some terrain running along the fenceline in places.

2 PM

running 23:48 [3] 5.08 km (4:41 / km) +40m 4:30 / km
shoes: Nike Free 5 (lumo)

At Letaba. Some more death running. Running in 39degrees! (Think it's a possible new record for me).

2 loops of the perimeter. Some nice paths along the river side, but unfortunately all paved+ No trail, so trying to run on the sand next to them as much as possible.

Finishing off in the pool.

7 PM

running 18:32 [3] 4.08 km (4:33 / km) +30m 4:23 / km
shoes: Nike Free 5 (lumo)

Getting the week to 100km.

2 loops of camp with a bit of progression in pace (starting 5ish ending 4ish)

Saturday Dec 3, 2016 #

12 PM

running 48:14 [3] 10.0 km (4:49 / km) +20m 4:47 / km
shoes: Inov 8 trail talon 250

Another heat training run. Probably the hardest run I've had to do so far this week in a mental sense- had to do lots of loops in rather warm conditions (33ish)..

Effort was a bit harder than the pace would suggest- lots of turns+avoiding bushes etc

7 PM

running 26:01 [3] 5.34 km (4:52 / km) +15m 4:48 / km
shoes: Inov 8 trail talon 250

Pre dinner jog around camp. (More loops..). Last one is Tsendze though and the rest of the camps will be a bit bigger

Friday Dec 2, 2016 #

6 AM

running 35:51 [3] 8.02 km (4:28 / km) +5m 4:27 / km
shoes: Nike Free 5 (lumo)

Morning run around Shingwedzi. Last one here, off to Tsendze now.

2 zigzaggy loops again.

Very sluggish first km, but legs warmed up nicely

7 PM

running 23:54 [3] 5.0 km (4:47 / km) +20m 4:41 / km
shoes: Inov 8 trail talon 250

Loops around Tsendze Bush camp. Very small camp, but luckily there is a trail that goes all the way around the perimeter (1kmish), so did 3 loops of that and then some loops of the sand roads.

Ran out of daylight and didn't particularly want to stab my eyes out on branches, so a bit shorter than I wanted for today.

Thursday Dec 1, 2016 #

12 PM

running 33:58 [3] 8.19 km (4:09 / km) +5m 4:08 / km
shoes: Nike Free 5 (lumo)

Some more testing of my body's heat limits. Running in 38 degrees today.

2 very zigzaggy laps of Shingwedzi

Last 5km at sub 4min/km

Started feeling the heat a bit the last couple km

7 PM

running 22:05 [3] 5.03 km (4:23 / km) +5m 4:22 / km
shoes: Nike Free 5 (lumo)

Quick evening run while the fire was getting going.

8 PM

running 19:02 [2] 4.2 km (4:32 / km) +5m 4:30 / km
shoes: Nike Free 5 (lumo)

Post dinner jog around camp, lovely temperature and awesome starry skies. Finishing off in the pool.

Wednesday Nov 30, 2016 #

12 PM

running 30:19 [3] 7.01 km (4:19 / km) +5m 4:19 / km
shoes: Nike Free 5 (lumo)

Some more heat training. #whatdoesntkillyoumakesyoustronger. 37degrees today..

Just 2 zigzaggy loops of shingwedzi

Tuesday Nov 29, 2016 #

7 AM

running 30:14 [3] 6.01 km (5:02 / km) +80m 4:43 / km
shoes: Inov 8 trail talon 250

Short early morning drive, so was already hot when I ran!! Need to run before 6am if I want to avoid the heat..

Last one around Punda Maria, off to Shingwedzi now.

1 clockwise, 1 anti clockwise and finishing with a camp lap+ To the pool for a swim.

2 PM

running 22:31 [3] 5.01 km (4:30 / km) +5m 4:28 / km
shoes: Inov 8 trail talon 250

In Shingwedzi, trying to get the body to function at high temperatures again (it's gotten too used to the mild Cape Town climate). Was round about 35/36 degrees!

Very flat and rather boring running.. gonna be a struggle to keep motivation.

Lovely swimming pool though (finished off in that again).

7 PM

running 18:36 [3] 4.05 km (4:36 / km) +5m 4:34 / km
shoes: Nike Free 5 (lumo)

Evening run around Shingwedzi.

A bit more enjoyable than this afternoon (much milder temp and not so many people around.

Monday Nov 28, 2016 #

9 AM

running 39:25 [3] 8.01 km (4:55 / km) +120m 4:35 / km
shoes: Inov 8 trail talon 250

Early morning drive this morning, so no time for an early run.

3 laps of the camp (2 anti clockwise, 1 clockwise) and then an extra loop of the camp grounds to get it to 8km.

Finished off in the pool again- already seriously hot (over 30)

7 PM

running 30:15 [3] 6.01 km (5:02 / km) +80m 4:43 / km
shoes: Inov 8 trail talon 250

2 laps anti clockwise with an extra camp loop.

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