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Training Log Archive: Tim C

In the 7 days ending Nov 26, 2017:

activity # timemileskm+m
  running8 8:26:20 56.88(8:54) 91.54(5:32) 3972
  Total8 8:26:20 56.88(8:54) 91.54(5:32) 3972

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MoTuWeThFrSaSu

Sunday Nov 26, 2017 #

7 PM

running 1:05:01 [2] 10.01 km (6:30 / km) +452m 5:18 / km
shoes: inov8 trail talon 250 (lumo #2

Very chilled one with Rory (partly due to him nearly coughing up a lung).

Loop in the forest, then up first part of hill repeat, across past r.mem and down the fenceline and back past the club.

Saturday Nov 25, 2017 #

6 PM

running 1:22:57 [3] 13.0 km (6:23 / km) +898m 4:45 / km
shoes: Inov8 Trail Talon 250 blue

With Jono

Up to contour via snakebite, up past blockhouse to 580m traverse. Along there until Oppelskop, then down to tafelberg road and direct route home over mtb ramp, past trig beacon, along fenceline and past the club.

Nice and windy at Oppelskop!!

Friday Nov 24, 2017 #

5 PM

running 1:23:58 [3] 14.38 km (5:50 / km) +708m 4:41 / km
shoes: inov8 trail talon 250 (lumo #2

Chilled contour loop.

Up through the forest (reservoir, woodcutter buildings, mtb path, top of k.Bosch) to contour path. Then up and down the 400 stairs, along contour until snakebite, down there and back past the reservoir+club.

Thursday Nov 23, 2017 #

6 PM

running warm up/down 29:04 [3] 5.65 km (5:09 / km) +210m 4:20 / km
shoes: Inov8 f-lite 195 black

Short forest loop as warm up.

running 23:26 [4] 6.8 km (3:27 / km)
shoes: barefoot

Finally did a proper session!! Been an age..

Not wanting to be too demotivated, so just doing a session where I wouldn't actually be running for times

3 x 4 laps (about 450m each) progression. Aiming to be somewhere around 3:30/km pace on the 1st laps, then 3:20, 3:10, and 3:00.

Was pretty close to that, just got a bit carried away on the 1st rep.
Me leading 1st rep, Jono 2nd rep and then half half on the last.

1 lap recovery after the 1st rep, 2 laps after the 2nd.

1: 3:24; 3:08; 3:04; 2:55
2: 3:26; 3:18; 3:11; 2:57
3: 3:26; 3:15; 3:04; 2:52

Very happy with that considering how rubbish I've been feeling running lately. Hopefully back into some decent form with a few more consistent sessions.


7 PM

running warm up/down 10:16 [2] 2.2 km (4:40 / km)
shoes: barefoot

A few laps of the track and then back to the flat

Wednesday Nov 22, 2017 #

6 PM

running 56:57 [3] 11.25 km (5:04 / km) +426m 4:15 / km
shoes: Inov8 Trail Talon 250 blue

Forest loop.

Old zoo, reservoir, old woodcutters buildings, edge of jacks, lower singletrack, wooden bridge, up to hill repeat, across towards r,mem and then down across the veld+back past the club.

For some reason feeling very lethargic and like I had cement poured into my bones.. Fine on the descents, but not so much on anything else.. Tried to put in a bit of an effort the last few km to try get the body moving..

Tuesday Nov 21, 2017 #

7 PM

running 29:59 [2] 6.15 km (4:53 / km) +100m 4:31 / km
(rest day) shoes: Inov8 f-lite 195 black

Easy 30

Oval, lower campus fields, block loop.

Monday Nov 20, 2017 #

5 PM

running 2:04:42 [3] 22.1 km (5:39 / km) +1178m 4:27 / km
shoes: Inov8 Trail Talon 250 blue

Chilled up to turnstile, then a bit of an effort along the contour and up to about half way up the concrete track above constantia, then started feeling a bit rubbish, so let jono go and had a chilled jog back past top of cecilia, kirstenbosch top gate and back on rhodes drive, newlands ave+main road.

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