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Training Log Archive: Tim C

In the 30 days ending Apr 30, 2018:

activity	#	time	miles		km		+m
running	29	19:08:39	144.76	(7:56)	232.97	(4:56)	7645
hiking	4	6:20:00	16.84	(22:34)	27.1	(14:01)	2350
cycling- mtb	3	2:40:06	31.7	(5:03)	51.02	(3:08)	497
orienteering	1	1:19:00	5.67	(13:56)	9.13	(8:39)	408	25c
Aqua jogging	2	1:05:16
strength	1	1:00:00
rowing machine	1	21:00	3.11	(6:46)	5.0	(4:12)
swimming	1	20:00	0.62	(32:11)	1.0	(20:00)
Total	40	32:14:01	202.7		326.22		10900	25c

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Monday Apr 30, 2018 #

8 PM

running 14:29 [2] 3.0 km (4:50 / km)
shoes: barefoot

Around the green mile with Maylis

Very happy about how the race went in the end.

The goal had always been podium, but with the last few weeks /month of very inconsistent training+ankle/foot issues, I had no idea how the body was going to react.

Really impressed with how it held up in the end, never feeling too bad at any point, only really not feeling comfortable the last 2km of yesterday and then the 2nd half of today (which was a lot to do with the blisters).

Realised that the body seems very happy to run longer distances on more technical/not too fast terrain (i.e 4-4:30/km), but as soon as it gets a bit faster it starts taking a bit of strain. Probably a lot to do with the lack of anything much fast recently, but also down to my running style, so not really sure if I want to look at trying to change that a bit or not..

Team worked out really well. With us being very similar throughout the race (myself a bit stronger day 1, very even yesterday and then jono a bit stronger today). So definitely need to come back and win it together sometime ;)

9 AM

running warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: Salomon Sense 6 Softground

running 1:25:45 [4] 19.88 km (4:19 / km) +546m 3:48 / km
shoes: Salomon Sense 6 Softground

Final day of African X. Goal was to just try make sure we hung onto the podium and if it went really well, maybe try bridge the gap to Lucky+Thabang.

In the end the other 3 top teams were properly strong today with a bit more of a runnable+fast course. So had to work hard just to make sure Edunova didn't finish more than 5min ahead. Ended up about 5min back on L+T, 4 on edunova and 3 on AJ+ Bernard, so just hanging on for that podium.

Got some bad blisters with wearing some not thick enough socks+pinky toes are a bit destroyed from the shoes being a bit small, which meant from about 5km in it was not particularly fun going.. Gonna be doing as much barefoot running as possible the next week or so.

C • Great result 6

Saturday Apr 28, 2018 #

8 AM

running warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: Salomon Sense 6 Softground

running 3:02:17 [4] 36.17 km (5:02 / km) +1282m 4:17 / km
shoes: Salomon Sense 6 Softground

African X day 2.

Bit worried about how Jono's legs were going to feel, so once again just aiming to be conservative and see how we felt.

In the end all the main teams seemed to have a similar plan, so up until 15km there was a group of 5teams with AJ+Bernard, Thabang+Lucky, Ben+Retshipile and Nic+Wandisile (the vets). Started to break up a bit with the second major climb of the day, with AJ+B, L+T and us pulling a bit away from the others. Stayed like that until the Bartinney wafter point at 25km where AJ+B started to kick a bit and we got in front of L+T. Think we continuously lost time to the leaders over the next 10km, but also managed to keep the gap to Lucky+Thabang and pull a fair amount in the last 4km or so.

Managed to hold onto 2nd about 5min down on AJ+B, 3min ahead of L+T and 8min ahead of Ben and Retshipile, moving us into 3rd with a 2mind gap to 2nd and a 5min gap to 4th. So just need to try hold onto that tomorrow.

Friday Apr 27, 2018 #

8 AM

running warm up/down 10:00 [2] 1.8 km (5:33 / km) +20m 5:16 / km
shoes: Salomon Sense 6 Softground

running 2:50:34 [4] 33.17 km (5:09 / km) +1468m 4:13 / km
shoes: Salomon Sense 6 Softground

African X day 1: Jonkershoek.

Wasn't sure how the body would hold up, so no real plan. Just seeing how we felt and adjusting according to that.

In the end AJ and Bernard were going at a nice pace, so just stuck behind them for the 1st half and let the comrades and big box guys go off the front. Caught up the big box guys on the first real climb and they dropped off quickly. Then caught up the comrades guys as soon as it got semi technical. Got to the bottom of the 30min/600m panorama climb (half way) with AJ and Bernard and just behind the roadies. Took the climb at our pace and let them go a bit, also having Lucky and Thabang come past. Got to the top about 30secs down on AJ+B and with the other two teams.

Then a bit of back and forth on the contour, with AJ+B pulling a way a bit, but pretty much with the other two teams the whole time, just losing a bit on open running and catching again on the more technical.

Hit the last 7ish km of jeep a couple min back from 1st, but just behind 2nd and just ahead of 3rd.

Jono then managed to tweak his leg a bit and had to drop the pace a bit for the last few km, ending up in 4th about 5min down on AJ+B, 4min on Lucky+Thabang and 2/3 on the roadies.

Very impressed with how the body (and ankle especially) held out considering the last few weeks of very minimal activity.

Though it is still another 60ish km to go over the next 2days, so things can change :p

Thursday Apr 26, 2018 #

4 PM

running 32:04 [3] 6.0 km (5:21 / km) +324m 4:12 / km
shoes: Salomon Sense 6 Softground

At boschendal. Bit of a shakeout jog with Jono up to some cool looking waterfalls. Walked some of the sections in the middle (not included in time/pace)

Doing the classic "getting a new pair of shoes the day before African x" again...

Wednesday Apr 25, 2018 #

8 PM

running 14:03 [3] 3.02 km (4:39 / km) +20m 4:30 / km
shoes: Inov8 race-ultra 270

Schonenberg. Out on the trail, back on the road.

Tuesday Apr 24, 2018 #

10 AM

running 49:31 [3] 9.0 km (5:30 / km) +390m 4:31 / km
shoes: Inov8 race-ultra 270

Forest with Mike.

Up to old zoo, then pretty much jacks loop.

Monday Apr 23, 2018 #

running 48:16 [3] 8.76 km (5:31 / km) +399m 4:29 / km
shoes: Inov8 race-ultra 270

Rain rain rain :D

Didn't want to waste any km on the tar, so from the top of uct, up past r.mem, then reverse oceans route until old farmhouse ruins, then back on lower jeep track, San parks, tennis courts.

As usual, great fun in the rain!

Sunday Apr 22, 2018 #

6 PM

running 21:27 [3] 5.02 km (4:16 / km) +40m 4:07 / km
shoes: Inov8 race-ultra 270

Common

Saturday Apr 21, 2018 #

10 AM

running 1:16:26 [3] 17.63 km (4:20 / km) +445m 3:51 / km
shoes: Inov8 race-ultra 270

Bit of a longer one with Jono to check the foot will be fine for next weekend.

Starting through the vineyards around Groot Constantia and then into the greenbelts.

Relatively easy start, but then picking it up a bit in sections to more like what race pace should be at AX.

Friday Apr 20, 2018 #

8 AM

hiking 1:00:00 [2] 6.0 km (10:00 / km) +100m 9:14 / km
shoes: Inov8 race-ultra 270

Back down via upper traverse after a good night+ sunrise on top :)

9 PM

running 19:07 [3] 4.01 km (4:46 / km) +100m 4:14 / km
shoes: inov8 trail talon 250 (lumo #2

Long day+ Only got back to the flat late. Just to oval, couple of laps, up to green mile, lap, back down and lap of the block.

Thursday Apr 19, 2018 #

12 PM

rowing machine 21:00 [3] 5.0 km (4:12 / km)

Been a while. 1km warm up, 1km tt to destroy Jono ;) (3:18), then 3km easyish (4:35ish pace).

Bit of other stretching/strength stuff, but nothing worth logging.

C • Mate, that's the only type ... 2

1 PM

running 22:19 [3] 5.1 km (4:23 / km) +59m 4:08 / km
shoes: Inov 8 trail talon 250

Greenbelts with Jono

5 PM

hiking 1:30:00 [2] 4.5 km (20:00 / km) +1000m 9:28 / km
shoes: Inov8 race-ultra 270

Up to Devils via knife edge+front face with Angus, Andrew, Mike and Reagan.

Wednesday Apr 18, 2018 #

3 PM

running 31:24 [3] 6.0 km (5:14 / km) +341m 4:05 / km
shoes: Inov8 race-ultra 270

Newlands forest in some lekker rain! Half the run in puddles, which was great :)

Lower singletracks to k.bosch, up to mtb trail, back into forest, down to jeep, loop around+down past the helicopters.

Tuesday Apr 17, 2018 #

4 PM

running 28:38 [3] 6.37 km (4:30 / km) +199m 3:53 / km
shoes: Inov8 race-ultra 270

Up to the forest, reservoir, lower bridge, forestry station, back via newlands ave/main road.

6 PM

strength 1:00:00 [3]

Joined Robbie+Angus for a session in town.

Monday Apr 16, 2018 #

6 PM

running 30:57 [3] 5.39 km (5:45 / km) +220m 4:46 / km
shoes: Inov8 race-ultra 270

Old zoo, up the hiking trail, hill repeat, across above r.mem, direct route down to fenceline, back to uct past the graves+hopping the dam fence. Usual way back down.

Gonna take a few more short/easy days just to make sure the ankle/foot is sorted. African X in 11 days, so not really gonna be able to improve the firness anyway, so might as well be injury/niggle free...

Sunday Apr 15, 2018 #

11 AM

orienteering 1:19:00 [3] 9.13 km (8:39 / km) +408m 7:04 / km
25c shoes: Inov8 O-rock 280 (2- blue)

Orienteering at Nuweberg. Testing out the ankle/foot.

One of those days.. Just not in the right frame of mind for O and making mistakes everywhere. Got caught up by Roark at #4 by a looottt of minutes, tried to get back away, but stuffing around again at #8 and #12+ caught up, so just took a jog around the rest of the course with him.

On the plus side, ankle felt decent enough.

Saturday Apr 14, 2018 #

5 PM

running 25:14 [2] 5.11 km (4:56 / km) +250m 3:58 / km
shoes: Inov8 race-ultra 270

Short forest loop with Jono.

Friday Apr 13, 2018 #

6 PM

running 20:41 [3] 5.0 km (4:08 / km) +50m 3:56 / km
shoes: Inov8 race-ultra 270

Perimeter trail around Schonenberg. New inserts feeling decent. Hopefully they'll sort out the ankle as well..

Thursday Apr 12, 2018 #

running 19:01 [3] 4.58 km (4:09 / km) +40m 3:59 / km
shoes: Inov8 race-ultra 270

Loop around schonenberg. 1st 2k on the perimeter trail, then the rest on the road at a bit of a tempo.

Wednesday Apr 11, 2018 #

running 19:32 [3] 4.07 km (4:48 / km) +122m 4:10 / km
shoes: Inov8 race-ultra 270

Not enough daylight to make it up the koppie, so just on the lower flatter sections before finishing off on the granite again with a couple of short hill reps. Lots of bush weaving which was pretty fun :)

Note

Lots of walking around putting out/collecting controls + helping kids yesterday+today, so still a lot of time on the legs (about 20km). Ankle still not feeling quite right, so gonna try give it a few more days rest before doing any decent sort of running again..

Tuesday Apr 10, 2018 #

6 PM

running 25:44 [3] 3.37 km (7:38 / km) +208m 5:50 / km
shoes: Inov8 race-ultra 270

Similar general route to yesterday, just some slightly different lines up/down and a bit more on the granite up top and less down the bottom.

Monday Apr 9, 2018 #

6 PM

running 26:45 [3] 3.46 km (7:44 / km) +222m 5:51 / km
shoes: Inov8 race-ultra 270

Staying in (near) Springbok for a few days introducing orienteering to some schools. From jakkalswater, along the granite, then up to the top of the closest koppie and direct route down after watching the sunset. Lots of boulder hopping/climbing, so pretty slow going, but super fun!!

Sunday Apr 8, 2018 #

3 PM

cycling- mtb 1:20:19 [3] 20.91 km (3:50 / km) +312m 3:34 / km
shoes: barefoot

One of the mtb trails from Sanddrif. Out towards kliphuis, then across the main road and towards the observatory+back. Technical skills are a bit lacking after a very long time since I last did any proper mtb (not helped by some very very smooth tire treads.)

5 PM

running 13:27 [3] 3.01 km (4:28 / km) +37m 4:13 / km
shoes: Inov8 race-ultra 270

Loop west along the river.

6 PM

swimming 20:00 [3] 1.0 km (20:00 / km)

An out an back up / down the river. Pretty shallow, so breaststroke most of the time to avoid hitting the bottom.

Saturday Apr 7, 2018 #

1 PM

hiking 1:50:00 [1] 6.6 km (16:40 / km) +450m 12:26 / km
shoes: Inov8 race-ultra 270

To+from the maltese cross

4 PM

cycling- mtb 20:27 [3] 8.7 km (2:21 / km) +50m 2:17 / km

From the hike parking back to Sanddrif. Pretty fun!

5 PM

running 15:47 [3] 3.08 km (5:07 / km) +31m 4:53 / km
shoes: Inov8 race-ultra 270

From the camp, loop around, then down to Malgat.

Aqua jogging 45:01 [3]

At Malgat (rock pool). 30min easyish, then 6*1min hard effort, 1min easy.

Easy at 135ish cadence, hard at 160-165.

Don't understand how Beth manages this stuff on a regular basis.. mentally broken even with it being a super cool location.

C • Mentally broken 1

Friday Apr 6, 2018 #

running 14:18 [3] 3.02 km (4:44 / km) +58m 4:19 / km
shoes: Inov8 race-ultra 270

Out and back on the mtb trail from Kliphuis

5 PM

cycling- mtb 59:20 [3] 21.41 km (2:46 / km) +135m 2:41 / km

In the Cederberg. From kiphuis camp, starting along the mtb trail before I decided it would take longer than I had light left. So turned around after a couple km and then just headed out on the main gravel road instead. The corrugations were absolutely heinous, but the smooth sections between we're nice enough.

Thursday Apr 5, 2018 #

3 PM

running 16:04 [3] 3.02 km (5:19 / km) +135m 4:21 / km
shoes: Inov8 race-ultra 270

Rhodes mem lower parking, loop up hiking trail, down to reservoir.

Aqua jogging 20:15 [3]
shoes: barefoot

In the newlands reservoirs. 4*5min at about 140ish cadence. Not really sure of my form..

Also had about 30 people spectating, so that was fun..

Wednesday Apr 4, 2018 #

7 PM

running 24:02 [2] 5.08 km (4:44 / km) +40m 4:33 / km
shoes: Inov8 race-ultra 270

Common

Tuesday Apr 3, 2018 #

10 PM

running 19:10 [3] 4.37 km (4:23 / km) +100m 3:56 / km
shoes: Inov8 race-ultra 270

Down to Hiddingh after physio/dinner at the fam

Monday Apr 2, 2018 #

9 AM

hiking 2:00:00 [2] 10.0 km (12:00 / km) +800m 8:34 / km
shoes: Inov8 race-ultra 270

From k.bosch, up skeleton, along hely, across to and down nursery and then back through the gardens.

6 PM

running 44:59 [4] 10.31 km (4:22 / km) +427m 3:37 / km
shoes: Inov8 race-ultra 270

Foot/Ankle haven't been happy since thurs, so have had a few days of not much. Still not feeling quite right, but didn't seem too bad, so just stuck to the more runnable sections of the forest and did a bit of a tempo. 2km easyish up through old zoo, then 8km tempo along a mostly jacks loop with some variations.

Sunday Apr 1, 2018 #

Note

Lots (20ish km) of walking around supporting the trail and road races this weekend (+putting out/collecting controls for the o on Fri), and far too much of that barefoot/in slops, so probably hasn't helped the foot

6 PM

running 14:38 [3] 3.17 km (4:37 / km) +72m 4:09 / km
shoes: Inov8 race-ultra 270

From the cousins house in Camps bay, down through the glen and to the beach for a lovely 20min sunset icebath.

Really fun mtb singletrack down the glen :) Foot not particularly happy though..

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