Training Log Archive: Tim CIn the 7 days ending Jan 6, 2019:
| ||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
|
|
| |||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Jan 6, 2019 #
7 PM
running 46:47 [3] 10.02 km (4:40 / km) +60m 4:32 / km
shoes: S-lab sense 7 hg
Sunset coastal cruise on the Cape St Francis trail. From the parking lot near the lighthouse out towards oyster bay until 5ish km and then back the same way.
Mix of super nice flowing coastal singletrack, jeep track and a bit of soft sand sections.
Knees not feeling sore, but still a bit tender/not particularly "strong feeling".
Mix of super nice flowing coastal singletrack, jeep track and a bit of soft sand sections.
Knees not feeling sore, but still a bit tender/not particularly "strong feeling".
Saturday Jan 5, 2019 #
6 PM
running 35:53 [3] 7.42 km (4:50 / km) +40m 4:43 / km
shoes: S-lab sense 7 hg
Out to the lagoon with Ash and Dan, then swam across the lagoon and ran back along the beach on my own (a fair amount in shin deep and up to waist deep waves which was pretty cool!).
Friday Jan 4, 2019 #
9 PM
running 22:21 [3] 5.02 km (4:27 / km) +20m 4:22 / km
shoes: S-lab sense 7 hg
Long day driving down to Cape st Francis with the knee not really enjoying being cramped up for 12 hours...
Out on the beach at low tide with the stars and chokka boats lighting the way.
Out on the beach at low tide with the stars and chokka boats lighting the way.
Thursday Jan 3, 2019 #
running 12:39 [3] 3.04 km (4:10 / km) +60m 3:47 / km
shoes: Inov8 f-lite 195 black
Last one in Joburg for a while. And hopefully last 3km for a while as well. Will try start picking it up a bit and see how the knee feels.
Wednesday Jan 2, 2019 #
4 PM
running 13:33 [3] 3.02 km (4:29 / km) +55m 4:07 / km
shoes: Nike Free 5 (lumo)
Park loop in Fourways gardens. 1st daylight run in a while. Definitely prefer the 11pm temperatures.
Tuesday Jan 1, 2019 #
11 PM
running 11:40 [3] 3.04 km (3:50 / km) +60m 3:30 / km
shoes: Nike Free 5 (lumo)
Block.
Standard progression.
Standard progression.
Monday Dec 31, 2018 #
11 PM
running 16:59 [3] 3.61 km (4:42 / km) +60m 4:21 / km
shoes: Inov8 f-lite 195 black
Running into the new year in a lovely drizzle.
Loop around the dam+river in doorways gardens. River and dam overflowing nicely after all today's rain. Had a waist deep wade to get across.
Loop around the dam+river in doorways gardens. River and dam overflowing nicely after all today's rain. Had a waist deep wade to get across.