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Training Log Archive: Tim C

In the 7 days ending Feb 4:

activity # timemileskm+m
  running8 5:32:26 46.99(7:04) 75.63(4:24) 1302
  tennis1 30:00
  Total9 6:02:26 46.99 75.63 1302

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MoTuWeThFrSaSu

Sunday Feb 4 #

6 AM

running warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: Inov8 X-talons 200

7 AM

running race 1:41:06 [4] 24.9 km (4:04 / km) +380m 3:46 / km
shoes: Inov8 X-talons 200

Hennops trail race.

A lot faster, flatter and less technical than I was expecting which wasn't ideal, but probably what I actually need to be working on at the moment anyway. Still really nice trails though, with 90% of it on singletrack

Went out pretty steady trying to make sure I didn't blow later, but still ended up being off the front for the first few km. Tranquil came past at about 4km and ended up just letting him set the pace and trying to hang on.

Together until about 17km where the elastic broke and I started dropping back a bit (some 3:30km's around the 12-14km mark were probably not ideal..)

Just tried to get round the rest of the course without losing too much time and ended up finishing about 1min or so back.

Happy enough with that. Some pretty solid pace considering the altitude and my lack of recent fast distance, but definitely have a lot of work to do before African x if we want a chance of a podium.

Saturday Feb 3 #

5 PM

tennis 30:00 [2]
shoes: Wilson tennis shoes

7 PM

running 20:15 [2] 4.12 km (4:55 / km) +70m 4:32 / km
(rest day) shoes: Nike Free 5 (lumo)

Leslie loop+block.

Friday Feb 2 #

running 57:07 [3] 12.15 km (4:42 / km) +202m 4:20 / km
shoes: Nike Free 5 (lumo)

Douglas, bridge, Lesedi's, lower bridge, river, police station, n.koppies, 4ways, home.

Just keeping it nice and comfortable

Thursday Feb 1 #

10 PM

running 30:09 [3] 7.28 km (4:08 / km) +170m 3:43 / km
shoes: Nike Free 5 (lumo)

2km warm up, then 1km hard, 1km easy around the block.

3:32
3:24
3:09

Each with about 20m climb/descent. Pretty sure the watch measured a bit short on the last km..

Wednesday Jan 31 #

6 PM

running 47:30 [3] 10.01 km (4:45 / km) +160m 4:24 / km
shoes: Nike Free 5 (lumo)

4ways via n.manor, witkoppen, police station, river, back up+ a loop of the block.

Tuesday Jan 30 #

10 PM

running 13:12 [3] 3.16 km (4:11 / km) +70m 3:46 / km
shoes: Nike Free 5 (lumo)

Block

Monday Jan 29 #

5 PM

running 51:07 [3] 12.01 km (4:15 / km) +250m 3:51 / km
shoes: Nike Free 5 (lumo)

Back home from Ernest Ullmann park after helping at the schools league o event. Always fun to be smashing all the cars in the rush hour traffic.

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