Training Log Archive: Tim CIn the 7 days ending Jun 6, 2017:
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Tuesday Jun 6, 2017 #
3 PM
running 19:34 [2] 4.3 km (4:33 / km) +40m 4:21 / km
(rest day) shoes: Inov8 f-lite 195 black
To Claremont to go buy some perspex to fix up some windows at the hut.
*ed* perspex blew away in the crazy winds on the way up to the hut... so that was a waste..
*ed* perspex blew away in the crazy winds on the way up to the hut... so that was a waste..
Monday Jun 5, 2017 #
8 PM
running 33:12 [2] 7.62 km (4:21 / km)
shoes: Inov8 f-lite 195 black
Some night running on the rugby fields. pretty boring, but didn't feel like going anywhere else in the dark. Nice soft grass at least.
Sunday Jun 4, 2017 #
9 AM
running 1:29:40 [3] 11.1 km (8:05 / km) +980m 5:36 / km
shoes: inov8- x-talons 212
At Helderberg nature reserve with Beth.
From the parking, directish route to west peak up disa gorge, then down the west side, traverse below the cliffs and back down on the jeep tracks.
In the end, pretty perfect running weather and some great views as usual :)
Also took the old xtalons out of retirement for a day (forgot to bring shoes, but had luckily left those at my grans in Somerset)
From the parking, directish route to west peak up disa gorge, then down the west side, traverse below the cliffs and back down on the jeep tracks.
In the end, pretty perfect running weather and some great views as usual :)
Also took the old xtalons out of retirement for a day (forgot to bring shoes, but had luckily left those at my grans in Somerset)
Saturday Jun 3, 2017 #
7 AM
running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Inov8 f-lite 195 black
Before+after
8 AM
running race 34:05 [4] 10.0 km (3:25 / km) +30m 3:21 / km
shoes: Inov8 f-lite 195 black
UWC 10km
Useless.. Just not my day today.
Went out with Jono and Nolan hoping for close to 32 min, went through 5km just over that pace, but then legs decided they weren't playing along and were pretty useless the 2nd half. Think I also lost motivation as soon as I knew the pb was off, so not pushing full out into the finish..
First half: 16:07, second half: 17:58...
Useless.. Just not my day today.
Went out with Jono and Nolan hoping for close to 32 min, went through 5km just over that pace, but then legs decided they weren't playing along and were pretty useless the 2nd half. Think I also lost motivation as soon as I knew the pb was off, so not pushing full out into the finish..
First half: 16:07, second half: 17:58...
Friday Jun 2, 2017 #
6 PM
running 13:38 [3] 3.04 km (4:29 / km) +20m 4:21 / km
(rest day) shoes: Inov8 f-lite 195 black
Flat-Oval-Flat with a few strides thrown in.
UWC 10km tomorrow. Wind isnt looking ideal... Should hopefully still be relatively fast though.
UWC 10km tomorrow. Wind isnt looking ideal... Should hopefully still be relatively fast though.
Thursday Jun 1, 2017 #
running 31:47 [3] 6.65 km (4:47 / km) +150m 4:18 / km
(rest day) shoes: inov8 f-lite white+black
Up the hill, zig zaggy loop of upper, green mile, middle, oval, flat. Freshening up the legs for sat
Wednesday May 31, 2017 #
5 PM
running 49:25 [3] 10.05 km (4:55 / km) +195m 4:29 / km
shoes: inov8 f-lite white+black
From n.forest, over to and through kirstenbosch, out topgate, boshof, main road, flat.