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Training Log Archive: Jono_O

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Hiking1 3:00:00 2.49(1:12:25) 4.0(45:00)
  Running2 2:03:11 16.03(7:41) 25.8(4:46)
  Total3 5:03:11 18.52(16:22) 29.8(10:10)

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Sunday Oct 16, 2016 #

6 AM

Running 1:39:21 [4] 21.1 km (4:43 / km)
shoes: New Balance 1080 V4 (2)

Gun Run. Was thinking about running 1:45ish but started a bit too quick with the first km in 4:36. So I decided to slow down a bit and ran the next km in 4:29. By 3k I started to feel a familiar stiffness in my right hamstring and calf which stayed with me through the rest of the race. But I settled into a 4:45 pace which felt manageable so I decided to stick with it.

The route is greatly improved since I last ran it more than 10 years ago. There is a nice long uphill where I passed lots of people, most of whom passed me going down the other side. Started to tire a bit in the last 4km or so but didn't slow down much and am very happy with the time, considering the limited training I did for it.

Saturday Oct 15, 2016 #

8 AM

Hiking 3:00:00 [1] 4.0 km (45:00 / km)
shoes: New Balance 1080 V4 (2)

Hike up Hangberg, Hout Bay with a big group of 12. Had a few challenges with path finding at times. Probably my favourite short hike in Cape Town and it's been years since I last did it.

Tuesday Oct 11, 2016 #

6 PM

Running 23:50 [3] 4.7 km (5:04 / km)
shoes: New Balance 1080 V4 (2)

Government Avenue. Back via De Waal Park.

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