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Training Log Archive: Tim C

In the 7 days ending Feb 19, 2019:

activity # timemileskm+m
  running7 5:29:11 26.21(12:34) 42.18(7:48) 2191
  hiking1 1:45:00 2.49(42:15) 4.0(26:15) 700
  strength3 35:00
  Total11 7:49:11 28.69 46.18 2891

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Tuesday Feb 19, 2019 #

4 PM

running 2:30:00 [3] 12.0 km (12:30 / km) +1100m 8:34 / km
shoes: Sonic RA Pro 2

Couldn't deal with any more R and wasn't going home until after traffic, so thought I might as well get some mountain time.

From old zoo, up to contour via old mill, fernwood track. Then up the start of hiddingh ascension, but missed the turn out of the ravine, so just carried on up until the cliffs, then went out to the left, across wormhole buttress and ravine, and then managed to get lucky and find a fairly safe scramble up protea buttress. Super super fun section of scrambling and some epic views!!!

Then up the last bit to maclears, scaring some tourists with my topless+completely covered in dirt look from the bits of cliff face hugging, down to the edge of the table, ledges to the saddle, dark gorge to the contour and then direct route down with a swim on the way.

Great to get out. And such a lekker day! Purposely chose all the slowest/most technical routes so I wouldn't want to run too much. Knee seemed to hold up fairly well. Bit tender after, but nothing bad.

Didn't feel like separating this into the running+scrambling parts, so just going to leave it as one very slow run.

Monday Feb 18, 2019 #

6 PM

running 36:00 [3] 6.55 km (5:30 / km) +297m 4:29 / km
shoes: Sonic RA Pro 2


Start of jacks, up the river, past the old mill, oceans link up, upper jeep, down past s.parks and mtb track for a swim.
8 PM

strength 15:00 [3]

Sunday Feb 17, 2019 #

3 PM

hiking 1:45:00 [3] 4.0 km (26:15 / km) +700m 14:00 / km
shoes: Sonic RA Pro 2

Kloof corner ridge+ India venster with Chris. Featuring a slightly dodgy side scramble to keep things interesting.
7 PM

running 19:54 [3] 3.68 km (5:24 / km) +133m 4:35 / km
shoes: Sonic RA Pro 2


Across to Snady bay, up the base of the sand dunes, down on the sand dunes and then back via some coastal rockhopping and a classic llandudno icebath.

Saturday Feb 16, 2019 #

6 PM

running 20:00 [3] 4.0 km (5:00 / km) +100m 4:27 / km
shoes: Sonic RA Pro 2

Putting out+ collecting controls.

Bunch of other walking around as well.

Friday Feb 15, 2019 #

8 PM

running 16:38 [1] 3.02 km (5:30 / km) +45m 5:08 / km
(rest day) shoes: Sonic RA Pro 2

Chilled one with the teddy bear (who was on a bit of a go slow after the first km)

Knee has been feeling pretty decent, but have had few longer days on the feet (when one includes a bunch of walking around doing map updates etc), so just trying to keep off the knee a bit and not jump back into stuff too quickly.

Thursday Feb 14, 2019 #

6 PM

running 54:39 [2] 7.73 km (7:04 / km) +336m 5:48 / km
shoes: Sonic RA Pro 2

Nice and chilled newlands with Cally.

Up the veld, singletrack above r.mem, snakebite, woodcutters, mill, down , little bridge and back to uct via a swim in the dam :)
8 PM

strength 10:00 [3]

Wednesday Feb 13, 2019 #

10 AM

strength 10:00 [3]

5 PM

running 32:00 [3] 5.2 km (6:09 / km) +180m 5:15 / km
shoes: Sonic RA Pro 2

Llandudno with Jono, Hayley, Rob+ Wes.

Awesome rock hopping on the coast out to the little headland trig beacon, then up the climb to the jeep.

Took a couple km walk from there and then ran the last section of sand dune+ trail back to the beach.

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