Training Log Archive: C-BassIn the 7 days ending Nov 26, 2016:
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Saturday Nov 26, 2016 #
Crossfit 40:00 [3]
Early morning crosfit with Sandra and Joanni. Was nice to have someone else to do this with.
6 x 10 burpees, 10 switching planks, 10 knee jumps, 10 pushups, 10 lunging jumps
4 x 20 horse jumps, 20 x wall jumps, 200 m run
6 x 10 burpees, 10 switching planks, 10 knee jumps, 10 pushups, 10 lunging jumps
4 x 20 horse jumps, 20 x wall jumps, 200 m run
Hiking 1:00:00 [3]
Beautiful afternoon hike.
Friday Nov 25, 2016 #
7 AM
Run 37:00 [3]
Probably more like a hike around the trail system at the Eight Bells Hotel. Beautiful morning and views.
9 AM
Road Biking 3:18:00 [3] 66.12 km (3:00 / km) +970m 2:47 / km
Best ride so far. Started the day with a lovely 10 km climb. Followed by a fun descent into he valley. Suddenly it felt like we were in Arizona. But the ostriches along the highway confirmed that we were not. Finished the ride at a buffalo sanctuary for lunch. Roads are a bit rough and the distance seems more than enough. Very hot again today.
Thursday Nov 24, 2016 #
6 AM
Road Biking 1:33:00 [3] 29.2 km (3:11 / km) +684m 2:51 / km
Joined the early morning crew up to Outeniqua pass. Woke Bart up who then decided to keep sleeping. I couldn't sleep so decided to go.
9 AM
Road Biking 3:46:00 [3] 76.19 km (2:58 / km) +900m 2:48 / km
Ride #2 of the day after breakfast. Rode from George to the Eight Bell Hotel in the Ruiterbos Valley. The last 15 km felt quite hard. My back , feet, neck and shoulders were sore. Felt a bit better after my beer and melk tart (famous in SA).
Wednesday Nov 23, 2016 #
Road Biking 2:00:00 [3] 42.0 km (2:51 / km) +700m 2:38 / km
Beautiful riding day. We were delayed in starting because of some rain. Did not get to do the additional climb which actually was alright as it was pretty warm once we arrived in George.
Crossfit 45:00 [3]
Hotel crossfit. Found a great field behind the hotel to do my exercises.
Tuesday Nov 22, 2016 #
Road Biking 3:40:00 [3] 80.0 km (2:45 / km) +900m 2:36 / km
Monday Nov 21, 2016 #
Crossfit 25:00 [3]
8 min warmup
WOD: 3 x 20 jump squats, 15 dips, 10 push up
Core workout: 30 sec plank, 30 sec side plank, 30 sec dead bug, 30 second rest x 5
WOD: 3 x 20 jump squats, 15 dips, 10 push up
Core workout: 30 sec plank, 30 sec side plank, 30 sec dead bug, 30 second rest x 5
Road Biking 1:15:00 [3] 28.0 km (2:41 / km) +300m 2:33 / km
Ride down into Tsisikamma national park. A real "wow" moment as we saw the ocean on a super fun descent. This is truly what we came to see. And boy was it spectacular. Was 14 km or so into the park and then a stiff climb back out later in the day. Average 10% climb but the steepest section was 17%.
10 AM
Hiking 1:00:00 [3] 4.6 km (13:03 / km) +300m 9:50 / km
Hike within the park to the suspension bridge to see the storm river gorge. Then climbed up a steep ascent to a beautiful lookout. Was super hot on the climb but the breeze was great at the top.
1 PM
Hiking 1:30:00 [3] 6.0 km (15:00 / km) +200m 12:51 / km
Another beautiful hike in the opposite direction on the Otter trail to the waterfall. A lot rock hopping along the coast. Scenery was beautiful. Arrived at the waterfall and went for a dip and a cliff jump. Then hiked back.
Sunday Nov 20, 2016 #
Road Biking 3:15:00 [3] 90.0 km (2:10 / km) +730m 2:05 / km
Nice first out of Port Elizabeth to Tsisikamma. Was very hot. Nice to be pedalling. Highlight of the day was when I thought a dog was running out on the road but it was a baboon. Don't see that everyday....