Sunday Jan 6 |
 | Trail/terrain running long 1:53:29 [3]18.91 km (6:00 / km) | |
| ahr:126 max:150 shoes: Innov8s |
| Long run round Kaapshehoop, very nice. |
Saturday Jan 5 |
| Strength and conditioning 1:05:00 [1] | |
| |
| Some circuits and some fitball stuff on the grass in the sun. |
| Trail/terrain running 58:40 [3]11.5 km (5:06 / km) | |
| ahr:135 max:152 shoes: Blue Saucony Triumphs |
| Steady run out from Dullstroom |
| Trail/terrain running tempo 9:49 [4]2.5 km (3:56 / km) | |
| ahr:152 max:164 shoes: Blue Saucony Triumphs |
| with 10 mins harder in the middle |
Friday Jan 4 |
| Trail/terrain running intervals 40:00 [5]8 km (5:00 / km) | |
| ahr:160 max:175 shoes: Blue Saucony Triumphs |
| 4 times 6 mins hard but not maximal. 4 min recovery. Along undulating dirt road north of Dullstroom. Covered about 1600m each rep.
Ave / max HR for each
157, 174
162, 174
159, 172
155, 175 |
| Trail/terrain running warm up/down 41:00 [3]8 km (5:08 / km) | |
| shoes: Blue Saucony Triumphs |
| |
| Trail/terrain running 43:34 [2]6 km (7:16 / km) | |
| ahr:126 max:149 shoes: Innov8s |
| Chasing buffalo to take some pics with Scott and Swiss boys. Buffalo can run faster than us. |
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| C • Buffalo? 12 |
Thursday Jan 3 |
| Strength and conditioning 1:03:00 [1] | |
| |
| Small jog too and from gym, plus a few mins on the bike. |
| Trail/terrain running 54:11 [3]11 km (4:56 / km) | |
| ahr:141 max:156 shoes: Blue Saucony Triumphs |
| Run in a thunderstorm with Scotia, to the south of Dullstroom. Started pretty easy but picked up a bit in the rain. |
Wednesday Jan 2 |
| Trail/terrain running 44:00 [2]7 km (6:17 / km) | |
| ahr:129 max:151 shoes: Blue Saucony Triumphs |
| Gentle run with Scotia and Bjorn, out to north and west of Dullstroom. Can really feel the altitude, especially on even the small climbs. |
Tuesday Jan 1 |
| Note | |
| |
| 6am flight to Paris, then connecting flight to Johannesburg. Arrived in time to drive to the Mulder's house and go to bed. |
Monday Dec 31 |
| Badminton 1:10:00 [3] | |
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| Really sore right arm - too much badminton. Lost again :( |
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| C • Sore right arm? 1 |
| Trail/terrain running 30:00 [1]4 km (7:30 / km) | |
| |
| Very easy run with mum round Horsell Common |