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Training Log Archive: Tim C

In the 7 days ending Aug 16, 2015:

activity	#	time	miles		km		+m
running	7	5:48:31	40.65	(8:34)	65.42	(5:20)	1800
hiking	1	1:30:00	4.04	(22:17)	6.5	(13:51)	100
Total	8	7:18:31	44.69	(9:49)	71.92	(6:06)	1900

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Sunday Aug 16, 2015 #

4 PM

running 2:11:24 [3] 21.4 km (6:08 / km) +1000m 4:59 / km
shoes: Inov8 X-talons 212 blue

Up to the contour path through the forest. Then along the contour path to the bottom of nursery ravine, then back and all the way to the blockhouse and then down the jeep tracks and to UCT.

Tons of water around (lwaterfalls and streams all over the place).
Managed to slip on the boardwalk and bail quite hard, but luckily didnt hurt myself too badly- just a bruised hand. Leg does seem to be a lot better now (though that could just be because the pain has been transferred to my hand..)

Still an awesome run though!

Saturday Aug 15, 2015 #

7 PM

running 14:07 [2] 3.1 km (4:33 / km)
(rest day) shoes: nike free run +2

Leg still not feeling too great, so just taking it easy. Short out and back in Schonenberg.

Friday Aug 14, 2015 #

5 PM

running 29:42 [2] 6.27 km (4:44 / km) +30m 4:38 / km
shoes: nike free run +2

In Somerset West for the weekend. Jog around Schonenberg (loop around the perimeter and then a bit more around the dams).
Left leg has been feeling really tight+has a couple of niggles at the top of the calf+hamstring, so hoping that doesn't lead to anything more..

Thursday Aug 13, 2015 #

6 PM

running 38:06 [2] 7.87 km (4:50 / km) +80m 4:36 / km
shoes: inov8 f-lite 195 blue

To lady anne and then back to the club after the session.

running 5:27 [4] 2.18 km (2:30 / km)
shoes: inov8 f-lite 195 blue

10- 200m (just over) at lady anne (short loop). 100m Walk/slow jog between reps.
Slightly downhill which made them pretty quick, but also a very wet road which meant the corners were pretty slow.
32-33 seconds for all of them.

Wednesday Aug 12, 2015 #

6 PM

running 1:10:00 [3] 11.5 km (6:05 / km) +500m 5:00 / km
shoes: inov8 f-lite 195 blue

With Mike and Nic. !st half of Jacks loop and then up Leo's ladder to the contour path and across towards the blockhouse and then down past r.mem and pedestrian acess. Gps died 2/3 through, so not entirely sure of time+distance

Tuesday Aug 11, 2015 #

6 PM

running 25:10 [2] 5.2 km (4:50 / km) +50m 4:37 / km
shoes: inov8 f-lite 195 blue

Out to subway, through + then winding our way back to the swimming pool+courts below the oval.

running 18:25 [3] 4.25 km (4:20 / km) +75m 3:59 / km
shoes: inov8 f-lite 195 blue

10- just over 200m 'hills' with jog back down+ 20sec recovery. Hill is pretty gradual, so pretty quick running, but body really wasn't feeling it today- so not getting much speed going..
About 36-38secs

running 3:00 [2] 0.55 km (5:27 / km) +25m 4:27 / km
shoes: inov8 f-lite 195 blue

Back to the club.

Monday Aug 10, 2015 #

11 AM

hiking 1:30:00 [2] 6.5 km (13:51 / km) +100m 12:51 / km
shoes: Inov8 X-talons 212 blue

After giving the others an hour or so headstart (and reading through the HH log book (Finding some familiar names- Stijn and Fran #youngromance?) ;) Alex and I headed back down to the cars at a bit of a brisker pace than on the way up.

C • Brilliant! 3

6 PM

running 13:10 [3] 3.1 km (4:15 / km) +40m 3:59 / km
shoes: skechers (lumo)

Down to the running club for a meeting and then back up and around the fields a few times.

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