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Training Log Archive: Tim C

In the 7 days ending Nov 15, 2015:

activity	#	time	miles		km		+m
running	8	3:59:51	31.85	(7:32)	51.25	(4:41)	990
hiking	1	2:30:00	4.47	(33:32)	7.2	(20:50)	700
Total	9	6:29:51	36.32	(10:44)	58.45	(6:40)	1690

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Sunday Nov 15, 2015 #

10 AM

running 33:02 [1] 5.2 km (6:21 / km) +150m 5:33 / km
shoes: inov8 f-lite 195 blue

Chilled run around Newlands forest with Steph. Old zoo, reservoir, river, back.

7 PM

running 24:55 [3] 6.05 km (4:07 / km) +100m 3:48 / km
shoes: inov8 f-lite 195 blue

500m warm up to and a bit along the bike path, then 5km (2.5km out and back) at a 'comfortable' pace to just past the lights and back, then 500m easy to res.
5km in 19:25 (3:53/km)

Saturday Nov 14, 2015 #

2 PM

hiking 2:30:00 [2] 7.2 km (20:50 / km) +700m 14:01 / km
shoes: Inov8 X-talons 212 blue

#tourguideduties
Taking Steph+her friend up the mountain- from K.bosch, up skeleton to the dam, then across and down nursery+back to the gardens. Nice and relaxed hike+great weather for it :)
Original plan was to go all the way across to maclears, then down india venster+back on tafelberg, but pretty happy we didn't do that in the end- would probably still be out there.. :/

6 PM

running 28:11 [3] 5.81 km (4:51 / km) +150m 4:18 / km
shoes: Inov8 X-talons 212 blue

Back to uct from kirstenbosch (through the forest) while the others drove back. Only took 5min longer running :)

Friday Nov 13, 2015 #

11 PM

running 14:59 [3] 3.57 km (4:12 / km)
shoes: Inov-8 road-xlite 155

Wasn't sure if I was gonna make it back to UCT in time to run today, so instead ran next to the car on our way back. Was pretty fun+managed to run at a semi-decent pace without much effort at all.

Thursday Nov 12, 2015 #

6 PM

running 26:26 [3] 6.1 km (4:20 / km) +120m 3:57 / km
shoes: inov8 f-lite 195 blue

1st 3km easy up through the forest (old zoo, reservoir, river), then 3km tempo (down to newlands entrance, then along the bike path to uct).
Was thinking of doing 3:45's, but went through the 1st km in 3:32 and thought I might as well try keep that pace up:
3:32
3:30
3:28

Wednesday Nov 11, 2015 #

8 PM

running 19:10 [2] 4.03 km (4:45 / km) +60m 4:26 / km
(rest day) shoes: inov8 f-lite 195 blue

Zigzag around campus+ then a lap of the fields.

Tuesday Nov 10, 2015 #

6 PM

running warm up/down 24:10 [2] 5.19 km (4:39 / km) +60m 4:24 / km
shoes: inov8 f-lite 195 blue

To subway+ back via bridge.

running 12:39 [3] 4.0 km (3:10 / km)
shoes: barefoot

4-1000m on the track (90sec-2min rest)
3:14
3:10
3:09
3:06
1st one was a bit slow, but others were okay. Wind was pretty strong on the home straight, so definitely made the going a bit tougher than normal.

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

Cool down jog

Monday Nov 9, 2015 #

6 PM

running 50:19 [3] 10.3 km (4:53 / km) +350m 4:11 / km
shoes: inov8 f-lite 195 blue

Jacks loop, but with an extra bit at the start.
Pace was pretty decent.

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