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Training Log Archive: Tim C

In the 7 days ending Sep 10, 2017:

activity # timemileskm+m
  running8 5:39:32 34.54(9:50) 55.59(6:06) 2068
  hiking1 2:00:00 3.11(38:37) 5.0(24:00) 1200
  Total9 7:39:32 37.65(12:12) 60.59(7:35) 3268

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MoTuWeThFrSaSu

Sunday Sep 10, 2017 #

12 PM

running 34:27 [3] 4.7 km (7:20 / km) +50m 6:58 / km
shoes: la sportiva trail shock

Seriously fun descent of Waaihoek (about 1200m)! Helicopter could only take 4 of the 6 of us down from the top, so Angus and I just decided to just try smash the descent. (Chopper could at least fit our bags in though, so didn't need to run down with those)

From the heli pad, down past pels, up to point hi and then down the normal route and along the jeep track a bit to where the car was parked.

Pretty much a controlled fall for 20ish min and then some normal running once we got to the lower slopes.

So about 30 min of running from the helipad to the parking lot. So a sub 30min Hoare Hut to parking lot would be a pretty cool goal to go for at some stage.
6 PM

running 25:00 [2] 3.0 km (8:20 / km) +200m 6:15 / km
shoes: inov8 trail talon 250 (lumo #2

Sunset mission up waaihoek

Saturday Sep 9, 2017 #

11 AM

running 1:26:46 [3] 10.5 km (8:16 / km) +600m 6:26 / km
shoes: la sportiva trail shock

Really cool Mt Superior mission with Angus and Andrew.

From the hut, past pels, down and then up to the saddle, then following the Perry route for a bit before heading up past the marshy bits and up the shale hill + across to the big cairn.

Then back (after a solid 1 hour of chilling in the sun) along the ridge and contouring round on the Sybasberg side of the hill.

Friday Sep 8, 2017 #

3 PM

hiking 2:00:00 [3] 5.0 km (24:00 / km) +1200m 10:55 / km
shoes: la sportiva trail shock

Up to the hut with a bit of pine hacking on the way (so a bit of an alternative route between agony rock and midway up grassy triangle).
6 PM

running 19:44 [3] 3.05 km (6:28 / km) +120m 5:24 / km
shoes: la sportiva trail shock

Not much light left after ferrying some things from the helicopter to the hut, so just a short loop from the hut, past helipad, down towards saddle, back up past pels and then up to Hoare.

Thursday Sep 7, 2017 #

5 PM

running 1:02:56 [3] 10.52 km (5:59 / km) +518m 4:48 / km
shoes: inov8 trail talon 250 (lumo #2

With Jono

Having an epic time playing on the trails in the rain! Rivers and waterfalls everywhere!

Old zoo, reservoir, Newlands river route up to contour, along until snake bite, down and then across to r.mem and down the fenceline and back.

Wednesday Sep 6, 2017 #

5 PM

running 51:11 [3] 10.7 km (4:47 / km) +380m 4:04 / km
shoes: inov8 trail talon 250 (lumo #2

To the club and then joining Dion on the trails. (everyone else was going on the road).

Up through old zoo, san parks buildings, up hill repeat road, along to plumpudding, down and back around on the lower jeep tack + then singletracks to the gate to finish.

Tuesday Sep 5, 2017 #

9 PM

running 45:11 [3] 10.02 km (4:31 / km) +160m 4:11 / km
shoes: Inov8 f-lite 195 black

Linking up the 3 campuses. Starting on main road, to lower and a couple laps of the soccer field, then up to middle with a couple loops of the cricket oval, then to upper for a couple laps of the rugby fields and finishing off with a loop around the top and back to the flat.

Still just keeping it easy trying to make sure the foot is properly back to normal..

Monday Sep 4, 2017 #

11 PM

running 14:17 [3] 3.1 km (4:36 / km) +40m 4:20 / km
shoes: Inov8 f-lite 195 black

Cutting things a bit fine after dinner at Roarks.

Back along the main roads and then a loop of the block+flats at the end. Finishing off with about 1 minute to midnight. Solid timing.

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