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Training Log Archive: slauenstein

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  running5 3:37:29 16.62(13:05) 26.74(8:08) 772
  hiking1 38:01 1.43(26:30) 2.31(16:28) 71
  yoga1 15:03
  Total6 4:30:33 18.05 29.05 843
  [1-5]6 4:30:23

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Saturday Oct 15, 2016 #

8 AM

running 11:20 [1] 0.56 km (20:12 / km) +191m 7:29 / km

I decided not to run The Otter even if it would have been an amazing experience. It was a hard decision to make, but in the end I just have too much back pain to risk trying to "run" for 8 hours. I did get the opportunity to follow Marc's race with the organisers again, meaning taking a Jeep on 4x4 roads to the edge of the drop off and going down and up to the Otter trail. This was one of the climbs. Did another one like this too, but didn't put it on my watch.
9 AM

running 24:22 [2] 2.83 km (8:37 / km) +73m 7:38 / km

At the last section, I was allowed to run down and continue on the Otter trail until this finish. For these 24mins I was ahead of Marc and the first person on the trail (watching for snakes, yikes!). At the waterfall I decided to wait for Marc to pass, although I probably could have made it to the finish ahead of him, I decided it's more exciting to see at what time he gets to the waterfall. I knew it would take him about 15-20 min to get to the finish from there, and he was ahead of the 4hour mark by a bit already at 1/2 way, so I figured he'd be fine. And he was. He came to the waterfall at 3h37' and in the finish at 3h54min. What a amazing race!

running 34:38 [2] 3.22 km (10:46 / km) +51m 9:58 / km

Now running from the waterfall to the finish in a very easy going pace, walking a bit on the technical bits. I somehow wasn't in a hurry to get the finish, I wanted to enjoy this interesting trail.

Friday Oct 14, 2016 #

11 AM

running warm up/down 16:12 intensity: (10 @0) + (45 @1) + (13:13 @2) + (2:04 @3) 1.93 km (8:24 / km) +72m 7:05 / km
ahr:146 max:163


running 30:43 intensity: (3 @1) + (30 @2) + (7:12 @3) + (15:04 @4) + (7:54 @5) 4.58 km (6:42 / km) +137m 5:50 / km
ahr:174 max:184

Prolog race. It was a super gnarly and rough course with ups and downs the whole way. I felt like you had to have fast feet, reacting to what was ahead of you the entire time. By the end, i was happy it was over. I did this in a solid but not hard effort. I still had hopes to run The Otter the next day and didn't want to be tired because of this race. The top 8 women get into the first starting block (which I didn't want to be in), but as a reference the best women ran 23.45 and she placed third in the Otter the next day. The fastes men's time was 18min high and Marc ran 20min.

running 6:18 intensity: (46 @1) + (5:32 @2) 0.91 km (6:57 / km)
ahr:140 max:151

Running back to our cabin with Marc.

Thursday Oct 13, 2016 #

12 PM

hiking 17:42 [2] 1.15 km (15:21 / km) +11m 14:39 / km

Just "hiking" because I wanted my legs to recover from the sand running from yesterday and I was still hoping to run the marathon on Saturday even though I knew the chances were very small that my back would be up for it.

yoga 15:03 [1]

Yoga with the waves crashing in front of me. Felt wonderful!

hiking 20:19 [2] 1.16 km (17:34 / km) +60m 13:57 / km

Hiking back from my idilic yoga spot. Felt lighter and more relaxed after the yoga.

Wednesday Oct 12, 2016 #

4 PM

running 1:03:15 [2] 7.97 km (7:56 / km) +98m 7:28 / km

A very nice run with Marc in a park on the beach in South Africa. The run started by having to take a boat attached to a pulley system so that we could get across the stream. Only in South Africa! The run was so beautiful, especially the part along the beach during sunset. We took a bunch of pictures, posing and running through the waves. Too bad it was also very tough work to run in the sand and my hip flexors were shot after this run. A new form of back pain for the next few days appeared. Oops.

Tuesday Oct 11, 2016 #

4 PM

running 30:41 [1] 4.75 km (6:28 / km) +150m 5:35 / km

A short dash around the block before getting on the train to go to the airport to get on a plan to South Africa :-)

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