Training Log Archive: Tim CIn the 7 days ending Jul 2, 2017:
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Sunday Jul 2, 2017 #
running 40:33 [3] 8.15 km (4:59 / km) +306m 4:11 / km
shoes: Inov 8 trail talon 250
Very unmotivated to get out (looked super cold and wet from inside), but as usual- was pretty great once I got going. Loved the misty+puddly forest bit, but rain out of light, so had to hear back on the road.
Old zoo, dam, straight up to higher jeep, then down do the Newlands entrance and along the eastern bike path+ past el presidente's house.
Old zoo, dam, straight up to higher jeep, then down do the Newlands entrance and along the eastern bike path+ past el presidente's house.
Saturday Jul 1, 2017 #
5 PM
running 53:26 [3] 9.42 km (5:40 / km) +424m 4:38 / km
shoes: inov8 f-lite white+black
Easyish forest with jono. Old zoo, low singletracks, steep climb to bike path, back on upper singletrack+ past reservoir.
Another few easy days with exams+studying, but then time for some European summer and a lot of orienteering :D
Another few easy days with exams+studying, but then time for some European summer and a lot of orienteering :D
Friday Jun 30, 2017 #
5 PM
running 38:59 [3] 5.95 km (6:33 / km) +446m 4:46 / km
shoes: Inov8 trailroc 245 #2
In the mood for a bit of climbing, so up to the blockhouse via old zoo, singletracks, hill repeat, ma see fynbos. Then down to uct the more direct route.
Thursday Jun 29, 2017 #
6 PM
running 44:50 [3] 8.2 km (5:28 / km) +378m 4:27 / km
shoes: Inov8 trailroc 245 #2
Was a liitle bit too optimisitic about how much light there would be in the forest, so couldnt really see the floor for the last half of the run. This did however mean that I got some great views of the city lights on the way back down.
Old zoo, reservoir, bridge, mid jeep, high jeep, across towards r.mem and then down the singletracks back to old zoo.
Old zoo, reservoir, bridge, mid jeep, high jeep, across towards r.mem and then down the singletracks back to old zoo.
Wednesday Jun 28, 2017 #
5 PM
running warm up/down 35:30 [2] 7.1 km (5:00 / km) +80m 4:44 / km
shoes: inov8 f-lite white+black
Jog to upper, lap of the green mile, then down to the oval and a few laps + exercises there.(5km)
Then a couple laps+ a jog back to the flat after (2km)
Then a couple laps+ a jog back to the flat after (2km)
running race 9:13 [4] 3.0 km (3:04 / km)
shoes: barefoot
3km tt on the oval.
Plan was to go out 9:15 pace and try pick it up as I went. The 9:15 part worked, the picking it up not so much..
Didn't feel like I was dying at any stage, just felt like I couldn't really go any faster. Need to do some more speedwork if I want to get it down to that 8:45..
12secs slower than the last one in March.
Splits pretty even
3:04 3:05 3:04
Plan was to go out 9:15 pace and try pick it up as I went. The 9:15 part worked, the picking it up not so much..
Didn't feel like I was dying at any stage, just felt like I couldn't really go any faster. Need to do some more speedwork if I want to get it down to that 8:45..
12secs slower than the last one in March.
Splits pretty even
3:04 3:05 3:04
Tuesday Jun 27, 2017 #
6 PM
running 49:48 [2] 10.02 km (4:58 / km) +120m 4:41 / km
shoes: inov8 f-lite white+black
Had thought about doing my tt today, but wind wasn't ideal, so just headed to the common for some easy running on those trails. Then joined the others on their jog back to the club.
Monday Jun 26, 2017 #
5 PM
running 49:23 [2] 10.05 km (4:55 / km) +110m 4:40 / km
shoes: inov8 f-lite white+black
Easy Boshof loop with the club.