Training Log Archive: Tim CIn the 7 days ending Mar 2, 2018:
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Friday Mar 2, 2018 #
7 AM
running 30:00 [2] 6.04 km (4:58 / km) +30m 4:51 / km
shoes: barefoot
Lekker barefoot beach run in Hartenbos.
Just 3km out to the North and then back.
Finishing off with a swim in some actual swimmable temp water (Indian ocean does have its advantages over the Atlantic :p)
Just 3km out to the North and then back.
Finishing off with a swim in some actual swimmable temp water (Indian ocean does have its advantages over the Atlantic :p)
9 PM
running 26:10 [2] 5.2 km (5:02 / km) +60m 4:45 / km
shoes: inov8 trail talon 250 (lumo #2
Chilled night run with Braddles Lundley.
Just an out and back to the North from the accommodation in (near) PE.
Found the key to Brads training motivation- just get him to have enough (but not too many) drinks that he's keen to get out and not so bad that he's passed out ;)
Just an out and back to the North from the accommodation in (near) PE.
Found the key to Brads training motivation- just get him to have enough (but not too many) drinks that he's keen to get out and not so bad that he's passed out ;)
Thursday Mar 1, 2018 #
running 3:11:05 [3] 25.25 km (7:34 / km) +1723m 5:39 / km
shoes: Nike Free 5 (lumo)
At Mont Rochelle with Jono.
Just running the 25k route from the race. So up from Franschhoek, past the entrance hut, up to Perdekop, then down another route with a smaller peak on the way back.
A solid 1300m climb in the 1st 10km.
Pretty stunning mountains out here! Definitely requires some more explorations!
Just running the 25k route from the race. So up from Franschhoek, past the entrance hut, up to Perdekop, then down another route with a smaller peak on the way back.
A solid 1300m climb in the 1st 10km.
Pretty stunning mountains out here! Definitely requires some more explorations!
Wednesday Feb 28, 2018 #
8 PM
running 48:03 [2] 10.05 km (4:47 / km) +70m 4:37 / km
shoes: Inov8 f-lite 195 black
Legs a bit tired, so just sticking to the flats today.
Out to the common and then just gagging around on there with a bit of moonlight to light the way :)
Out to the common and then just gagging around on there with a bit of moonlight to light the way :)
Tuesday Feb 27, 2018 #
6 PM
running hills 1:33:55 [4] 19.0 km (4:57 / km) +917m 3:59 / km
shoes: Inov8 X-talons 200
5km wu up to the forest and a short loop, then 8*500m alternating steep and gradual hills on the jeep track with 500m jog in between.
Steep hills about 50m climb (averaging 2:15ish) and gradual about 30m (averaging 1:55ish)
Nice to, for a change, be keeping up with Jono and not just struggling to hang on :p
Then a jog back via parking lot, newlands, main road.
Steep hills about 50m climb (averaging 2:15ish) and gradual about 30m (averaging 1:55ish)
Nice to, for a change, be keeping up with Jono and not just struggling to hang on :p
Then a jog back via parking lot, newlands, main road.
Monday Feb 26, 2018 #
running 1:11:10 [3] 14.07 km (5:03 / km) +394m 4:26 / km
shoes: inov8 trail talon 250 (lumo #2
Old zoo, through Newlands and up to the mtb singletrack, jeep tracks above kirstenbosch, top gate, quick boomslang walkway, out and back home via boshof.
Sunday Feb 25, 2018 #
5 PM
running 2:01:30 [3] 13.73 km (8:51 / km) +1100m 6:19 / km
shoes: Inov8 X-talons 200
Nice chilledish devils peak run/ walk with Jono.
Up via Mowbray ridge, knife edge, left face and then down on the mid traverse past oppelskop, to tafelberg road, down through uct.
Up via Mowbray ridge, knife edge, left face and then down on the mid traverse past oppelskop, to tafelberg road, down through uct.
Saturday Feb 24, 2018 #
5 PM
running 48:48 [3] 10.23 km (4:46 / km) +422m 3:57 / km
shoes: inov8 trail talon 250 (lumo #2
Forest, jeep, reserve fencelines