Training Log Archive: Tim CIn the 7 days ending Jan 13, 2019:
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Sunday Jan 13, 2019 #
10 PM
running 14:28 [3] 3.22 km (4:30 / km) +80m 4:00 / km
shoes: S-lab sense 7 hg
At the cousins in Camps bay for the night.
Double loop around the block.
Double loop around the block.
Saturday Jan 12, 2019 #
running 27:40 [3] 6.8 km (4:04 / km) +10m 4:02 / km
shoes: barefoot
On the Strand beach.
Out Muizenberg direction to the fence guarding the "national key site", then a bit of a progression run back and to the end of the pier. 4:00, 3:20; 3:10. Harder sand and a bit of wind assistance helped the last couple km.
Then a jog back to the car after.
Out Muizenberg direction to the fence guarding the "national key site", then a bit of a progression run back and to the end of the pier. 4:00, 3:20; 3:10. Harder sand and a bit of wind assistance helped the last couple km.
Then a jog back to the car after.
Friday Jan 11, 2019 #
10 PM
running 14:38 [3] 3.07 km (4:46 / km) +20m 4:37 / km
shoes: S-lab sense 7 hg
Schonenberg loop after the drive down from St Francis
Thursday Jan 10, 2019 #
5 PM
cycling- mtb 1:13:00 [3] 23.76 km (3:04 / km) +176m 2:58 / km
From the bay, out to the cape on the smaller roads, to the lighthouse and on the small section of trails there, then along the nice trails heading towards oyster bay, with a hike a bike section across some beach sand. Then onto a more inland jeep track which also turned out to be half sand, so lots of stops.. Then back down to the parking and rode the nice section again before heading to the beach to meet Kirsten.
7 PM
running 18:23 [3] 4.03 km (4:34 / km) +20m 4:27 / km
shoes: barefoot
On the beach again. Enjoying the whole running in the water thing. Feeling the chariots of fire vibe ;)
Wednesday Jan 9, 2019 #
3 PM
Paddling 45:00 [2] 4.5 km (10:00 / km)
With Kirsten. Out on the canals to the lagoon mouth. Then a bit of a walk along the far side beach before heading a bit up the river to the top canal entrance and back along there.
6 PM
running 39:16 [3] 8.23 km (4:46 / km) +50m 4:38 / km
shoes: barefoot
On the Cape St Francis beach out to the headland, round the headland on some nice trails and then back across through a super cool dunefield.
Tuesday Jan 8, 2019 #
7 PM
running 28:11 [3] 6.02 km (4:41 / km) +20m 4:36 / km
shoes: S-lab sense 6 SG #3
Over at Cape St Francis. Out and back along the main beach, then down to the lighthouse for sunset and back to the car after.
Monday Jan 7, 2019 #
10 PM
running 25:39 [3] 5.5 km (4:40 / km) +30m 4:32 / km
shoes: S-lab sense 7 hg
To the beach, along until the lifeguard building, back along the roads (verge)
Scaring a few people along the way.
Scaring a few people along the way.