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Training Log Archive: Tim C

In the 7 days ending Jan 21:

activity # timemileskm+m
  running7 3:46:43 29.2(7:46) 47.0(4:49) 830
  hiking1 45:00 2.49(18:06) 4.0(11:15) 250
  Total7 4:31:43 31.69(8:34) 51.0(5:20) 1080

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MoTuWeThFrSaSu

Sunday Jan 21 #

11 PM

running 15:00 [3] 3.1 km (4:50 / km) +70m 4:21 / km
shoes: Inov8 f-lite 195 black

laps of the block

Saturday Jan 20 #

6 AM

running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: barefoot

running 9:43 [4] 3.0 km (3:14 / km)
shoes: barefoot

3km tt on te Fourways grass track.

Pretty shocking that. Didnt feel very slow and I didnt feel bad, so bleak that the time was that bad. Was expecting about 9:30 or so given the altitude (about 9:10-15 equiv at sea level), but realised that wasnt going to happen after a 1:22 1st lap which felt relatively hard.

Not completely trusting of the measurements of the track though, so cant be completely sure. (though I probably have just forgotten how to run fast/hard)

Friday Jan 19 #

10 PM

running 15:00 [3] 3.1 km (4:50 / km) +70m 4:21 / km
shoes: Inov8 f-lite 195 black

Laps of the block

Thursday Jan 18 #

7 PM

running 34:00 [3] 7.2 km (4:43 / km) +150m 4:17 / km
shoes: Nike Free 5 (lumo)

N.manor, Leslie, Medway, douglas, greenpark, home.

Wednesday Jan 17 #

7 PM

running 48:00 [2] 10.0 km (4:48 / km) +200m 4:22 / km
shoes: Nike Free 5 (lumo)

Van riebeck, 4ways 3k loop, back via westway.

Tuesday Jan 16 #

7 PM

running 37:00 [3] 8.6 km (4:18 / km) +140m 3:59 / km
shoes: Nike Free 5 (lumo)

Back home. Douglas, back of Fourways, home via n.manor and a lap of the block.

Couple of efforts up the redberry hill and the last hill up to home.

Monday Jan 15 #

running 58:00 [3] 10.0 km (5:48 / km) +200m 5:16 / km
shoes: Inov8 X-talons 200

In royal natal.

Part of the way up to the gorge and then the full way down.

hiking 45:00 [3] 4.0 km (11:15 / km) +250m 8:34 / km
shoes: Inov8 X-talons 200

Rest of the way up the gorge

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