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Training Log Archive: Tim C

In the 7 days ending Aug 27, 2017:

activity	#	time	miles		km		+m
hiking	1	4:30:00	10.87	(24:50)	17.5	(15:26)	1200
running	7	4:11:19	29.87	(8:25)	48.07	(5:14)	1596
Total	8	8:41:19	40.74	(12:48)	65.57	(7:57)	2796

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Sunday Aug 27, 2017 #

7 PM

running 14:02 [2] 3.13 km (4:29 / km) +20m 4:21 / km
shoes: Inov8 f-lite 195 black

Oval

Saturday Aug 26, 2017 #

8 PM

running 16:20 [2] 3.38 km (4:50 / km) +40m 4:34 / km
shoes: Inov8 f-lite 195 black

Oval, picknpay, flat

Friday Aug 25, 2017 #

5 PM

running 35:20 [3] 6.97 km (5:04 / km) +261m 4:16 / km
(rest day) shoes: Salomon sense mantra (270ish)

Woke up with a rather sore foot yesterday morning, but it went away pretty quickly, so didn't think too much about. Sore again this morning and didn't go away throughout the day, so thinking I may have a bit of plantar fasciitis from what I can tell..

Was hoping it would feel better when running, but no such luck- so just kept it pretty short.

Up to forest, middle jeep, lower jeep, bridge, back.

Thursday Aug 24, 2017 #

5 PM

running 57:40 [3] 10.01 km (5:46 / km) +400m 4:48 / km
shoes: Inov8 trail talon 250 (lumo)

Easy forest with Angus.

Old zoo, upper singletrack to bike track, down to Jack's turn around and back along lower singletrack, bridge+reservoir.

Wednesday Aug 23, 2017 #

5 PM

running 1:28:27 [3] 16.25 km (5:27 / km) +805m 4:22 / km
shoes: Inov8 X-talons 200

With Jono.

Jog up to the start of hill rep road (jeep track) via the reservoir. Then 3 reps up there (About 1km and 140m climb). Then a bit of a loop in the forest (reverse Jack's) before heading back to the flat.

Legs had absolutely nothing on the climbs. Averaging about 5:35. Think yesterday's time on the legs probably a factor in that though.

Tuesday Aug 22, 2017 #

10 AM

hiking 4:30:00 [2] 17.5 km (15:26 / km) +1200m 11:29 / km
shoes: la sportiva trail shock

#tourguideduties

Showing the cousin+ aunt and uncle a bit of the mountain.

From camps bay, up kasteels, across echo valley to cable station, down Platteklip, contour path, steps to lower cable, pipe track and back to camps bay.

Weather got pretty gnarly on top (fair amount of rain+wind and about 7 degrees, so close to 0 chill factor).

9 PM

running 15:47 [3] 3.33 km (4:44 / km) +30m 4:32 / km
shoes: Inov8 f-lite 195 black

Post hike laziness. Flat-fields-block-flat.

Monday Aug 21, 2017 #

6 PM

running 23:43 [3] 5.0 km (4:45 / km) +40m 4:34 / km
(rest day) shoes: Inov8 f-lite 195 black

Legs feeling rather broken afters yesterday's descent, so just trying to keep this as flat as possible.

Jog to the oval, laps around there and then back with a lap of the block.

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