Training Log Archive: StijnIn the 7 days ending Mar 17, 2013:
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Sunday Mar 17, 2013 #
8 AM
Trail Running warm up/down 7:16 [2] 1.4 km (5:11 / km) +10m 5:01 / km
shoes: Asics Gel Trail Sensor 5
9 AM
Orienteering race (GOC Relays Derdepoort) 28:00 [4] *** 4.5 km (6:13 / km) +45m 5:56 / km
spiked:14/17c shoes: Asics Gel Trail Sensor 5
It's been a while... Ran the 2nd leg for the AR Club Men's Team. Nic handed over to me in 7th and I managed to hand over to Garry in 5th. Not the best run though - 5 & 6 probably cost me about 4 mins due to overrunning. Enjoyed the course.
Saturday Mar 16, 2013 #
7 AM
Road Running long 3:16:06 [3] 38.5 km (5:06 / km) +555m 4:45 / km
shoes: Asics Gel Nimbus 14
Long run with Jono through the burbs from my place to Wanderers and back. Steep 5km climb up to Illovo from the Spruit but otherwise fairly gentle. Ran up the K60 at the 33km mark to simulate Constantia Nek - pretty tough but managed to keep 5:40/km for those 2 uphill kms.
Thursday Mar 14, 2013 #
6 PM
Road Running 29:46 [3] 6.0 km (4:58 / km) +60m 4:43 / km
shoes: Asics Gel Nimbus 14
Wednesday Mar 13, 2013 #
5 PM
Road Running 48:08 [3] 10.0 km (4:49 / km) +125m 4:32 / km
shoes: Asics Gel Nimbus 14
Feeling strong again!
Tuesday Mar 12, 2013 #
6 PM
Road Running 4:06 [2] 0.8 km (5:07 / km) +15m 4:41 / km
shoes: Asics Gel Nimbus 14
Rain stopped play at the top of my road so I pulled an abrupt u-turn. Logging this purely as evidence for my intention to run :-P
Monday Mar 11, 2013 #
4 PM
Road Running 50:47 [2] 10.0 km (5:05 / km) +125m 4:47 / km
shoes: Asics Gel Nimbus 14
Not 100% better yet but I have to get the legs moving again - comfortable pace.