Training Log Archive: StijnIn the 7 days ending Jan 13, 2013:
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Sunday Jan 13, 2013 #
6 AM
Road Running race 1:35:31 [5] 21.1 km (4:32 / km) +270m 4:15 / km
shoes: Asics Gel Nimbus 13
Started out of B batch so had a fair bit of weaving to do for the first km or so. Passed Nathan after 2km which I will claim proudly, despite the fact that he had run a marathon the previous day :-P Ran with Neal for a bit at the 4km mark and then pushed on. Thought I had started too hard and knew about the hill from 10km to 16km. Grunted my way up that and then fast downhill for the last 3km to the finish. Fun race and a PB for me :-)
Splits:
4km - 17:47
9km - 39:45
10km - 44:16
12km - 53:57
13km - 58:58
14km - 1:03:53
15km - 1:08:57
16km - 1:13:32
17km - 1:18:08
18km - 1:23:14
19km - 1:27:08
20km - 1:30:50
21.1km - 1:35:31
Placed 259th out of 4826 runners who had timing chips.
Splits:
4km - 17:47
9km - 39:45
10km - 44:16
12km - 53:57
13km - 58:58
14km - 1:03:53
15km - 1:08:57
16km - 1:13:32
17km - 1:18:08
18km - 1:23:14
19km - 1:27:08
20km - 1:30:50
21.1km - 1:35:31
Placed 259th out of 4826 runners who had timing chips.
Saturday Jan 12, 2013 #
6 PM
Strength 15:00 [4]
Thursday Jan 10, 2013 #
6 PM
Trail Running 55:16 [2] 10.1 km (5:28 / km) +80m 5:16 / km
shoes: Asics Gel Trail Sensor 5
Recovery run through Emmies and along the Spruit. Fran joined me for the first bit.
9 PM
Strength 10:00 [4]
Wednesday Jan 9, 2013 #
6 PM
Road Running warm up/down 18:33 [2] 3.4 km (5:27 / km) +65m 4:59 / km
shoes: Asics Gel Nimbus 13
Road Running hills 28:08 [5] 5.9 km (4:46 / km) +120m 4:20 / km
shoes: Asics Gel Nimbus 13
6 reps of a 400m hill @ 5% followed by a 700m downhill jog for recovery.
1:44
1:47
1:44
1:43
1:42
1:38
It's the hill at the start of the Sunninghill Striders TT for those who know it.
1:44
1:47
1:44
1:43
1:42
1:38
It's the hill at the start of the Sunninghill Striders TT for those who know it.
Road Running warm up/down 12:00 [1] 2.2 km (5:27 / km)
shoes: Asics Gel Nimbus 13
Tuesday Jan 8, 2013 #
5 PM
Road Running 47:56 [3] 10.0 km (4:48 / km) +125m 4:31 / km
shoes: Asics Gel Nimbus 13
A solid 3, but not quite a 4.
10 PM
Strength 5:00 [4]
Monday Jan 7, 2013 #
6 PM
Strength 15:00 [2]