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Training Log Archive: Tim C

In the 7 days ending Apr 7, 2018:

activity	#	time	miles		km		+m
hiking	2	3:50:00	10.31	(22:18)	16.6	(13:51)	1250
running	7	2:28:58	19.91	(7:29)	32.05	(4:39)	863
cycling- mtb	2	1:19:47	18.71	(4:16)	30.11	(2:39)	185
Aqua jogging	2	1:05:16
Total	11	8:44:01	48.94		78.76		2298

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Saturday Apr 7, 2018 #

1 PM

hiking 1:50:00 [1] 6.6 km (16:40 / km) +450m 12:26 / km
shoes: Inov8 race-ultra 270

To+from the maltese cross

4 PM

cycling- mtb 20:27 [3] 8.7 km (2:21 / km) +50m 2:17 / km

From the hike parking back to Sanddrif. Pretty fun!

5 PM

running 15:47 [3] 3.08 km (5:07 / km) +31m 4:53 / km
shoes: Inov8 race-ultra 270

From the camp, loop around, then down to Malgat.

Aqua jogging 45:01 [3]

At Malgat (rock pool). 30min easyish, then 6*1min hard effort, 1min easy.

Easy at 135ish cadence, hard at 160-165.

Don't understand how Beth manages this stuff on a regular basis.. mentally broken even with it being a super cool location.

C • Mentally broken 1

Friday Apr 6, 2018 #

running 14:18 [3] 3.02 km (4:44 / km) +58m 4:19 / km
shoes: Inov8 race-ultra 270

Out and back on the mtb trail from Kliphuis

5 PM

cycling- mtb 59:20 [3] 21.41 km (2:46 / km) +135m 2:41 / km

In the Cederberg. From kiphuis camp, starting along the mtb trail before I decided it would take longer than I had light left. So turned around after a couple km and then just headed out on the main gravel road instead. The corrugations were absolutely heinous, but the smooth sections between we're nice enough.

Thursday Apr 5, 2018 #

3 PM

running 16:04 [3] 3.02 km (5:19 / km) +135m 4:21 / km
shoes: Inov8 race-ultra 270

Rhodes mem lower parking, loop up hiking trail, down to reservoir.

Aqua jogging 20:15 [3]
shoes: barefoot

In the newlands reservoirs. 4*5min at about 140ish cadence. Not really sure of my form..

Also had about 30 people spectating, so that was fun..

Wednesday Apr 4, 2018 #

7 PM

running 24:02 [2] 5.08 km (4:44 / km) +40m 4:33 / km
shoes: Inov8 race-ultra 270

Common

Tuesday Apr 3, 2018 #

10 PM

running 19:10 [3] 4.37 km (4:23 / km) +100m 3:56 / km
shoes: Inov8 race-ultra 270

Down to Hiddingh after physio/dinner at the fam

Monday Apr 2, 2018 #

9 AM

hiking 2:00:00 [2] 10.0 km (12:00 / km) +800m 8:34 / km
shoes: Inov8 race-ultra 270

From k.bosch, up skeleton, along hely, across to and down nursery and then back through the gardens.

6 PM

running 44:59 [4] 10.31 km (4:22 / km) +427m 3:37 / km
shoes: Inov8 race-ultra 270

Foot/Ankle haven't been happy since thurs, so have had a few days of not much. Still not feeling quite right, but didn't seem too bad, so just stuck to the more runnable sections of the forest and did a bit of a tempo. 2km easyish up through old zoo, then 8km tempo along a mostly jacks loop with some variations.

Sunday Apr 1, 2018 #

Note

Lots (20ish km) of walking around supporting the trail and road races this weekend (+putting out/collecting controls for the o on Fri), and far too much of that barefoot/in slops, so probably hasn't helped the foot

6 PM

running 14:38 [3] 3.17 km (4:37 / km) +72m 4:09 / km
shoes: Inov8 race-ultra 270

From the cousins house in Camps bay, down through the glen and to the beach for a lovely 20min sunset icebath.

Really fun mtb singletrack down the glen :) Foot not particularly happy though..

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