Training Log Archive: Tim CIn the 7 days ending Feb 26, 2017:
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Sunday Feb 26, 2017 #
5 PM
running 43:14 [3] 10.01 km (4:19 / km) +97m 4:07 / km
shoes: Nike Free 5 (lumo)
To the grandparents with a loop in Norscot koppies on the way.
Saturday Feb 25, 2017 #
5 PM
running 50:56 [2] 10.01 km (5:05 / km) +191m 4:39 / km
shoes: Nike Free 5 (lumo)
Some more easy running with Luca. Seem to be pretty much over the cold, so can probably start doing some faster runs from Monday.
Down Crawford to Douglas, over the bridge, to the wetlands+across, to bryanston drive, Grosvenor, vet loop, back with a lap of the block.
Down Crawford to Douglas, over the bridge, to the wetlands+across, to bryanston drive, Grosvenor, vet loop, back with a lap of the block.
Friday Feb 24, 2017 #
6 PM
running 48:55 [2] 9.4 km (5:12 / km) +155m 4:48 / km
shoes: Nike Free 5 (lumo)
Doing some more street o scouting. Luca on a bit of a go-slow today, so very easy going (still not quite over the cold, so probably good)
N.manor, devon's, park area, Dale close, Douglas, Leslie, westway, home.
N.manor, devon's, park area, Dale close, Douglas, Leslie, westway, home.
Thursday Feb 23, 2017 #
6 PM
running 50:40 [2] 10.02 km (5:03 / km) +184m 4:38 / km
shoes: Nike Free 5 (lumo)
Easy 10km with Luca. Checking out a few areas/access gates for next month's street O event.
Wednesday Feb 22, 2017 #
6 PM
running 25:44 [2] 5.35 km (4:49 / km) +82m 4:28 / km
(rest day) shoes: Nike Free 5 (lumo)
Seem to have a picked up a bit of a cold.. probably due to Friday's rainy gorge run/swim and not helped by yesterday.
So just taking it easy to try get rid of it. Van riebeck, Greenpark, block loop with Luca. Probably the most consistent pace Lucas ever run at!
So just taking it easy to try get rid of it. Van riebeck, Greenpark, block loop with Luca. Probably the most consistent pace Lucas ever run at!
Tuesday Feb 21, 2017 #
6 PM
running warm up/down 25:10 [2] 5.28 km (4:46 / km) +93m 4:23 / km
shoes: Nike Free 5 (lumo)
Easy 5km with Luca. Greenpark, van riebeck, block.
Light drizzle to start off with, but pouring by the time we got to 3km
Light drizzle to start off with, but pouring by the time we got to 3km
running 21:51 [4] 6.02 km (3:38 / km) +74m 3:25 / km
shoes: Inov8 f-lite 195 black
Quick 2min stop to drop off Luca and put some proper shoes on. (and to ditch the shirt which was soaked).
Planned on a 5km easy tempo at 3:40ish pace, but got excited when the rain got even heavier and I was running through ankle deep rivers (and downhill), so 1st few km were a bit quick and started to suffer on the 4th km when I turned to climb back up, so had a break the 5th km and then did a fast last km around the block.
3:29
3:27 big downhill, but got a bit stuck trying to cross Leslie
3:18 (racing some cars)
3:44 (climb)
4:23 (rest)
3:23 downhill
Planned on a 5km easy tempo at 3:40ish pace, but got excited when the rain got even heavier and I was running through ankle deep rivers (and downhill), so 1st few km were a bit quick and started to suffer on the 4th km when I turned to climb back up, so had a break the 5th km and then did a fast last km around the block.
3:29
3:27 big downhill, but got a bit stuck trying to cross Leslie
3:18 (racing some cars)
3:44 (climb)
4:23 (rest)
3:23 downhill
Monday Feb 20, 2017 #
6 PM
running 50:52 [3] 10.01 km (5:05 / km) +155m 4:43 / km
shoes: Nike Free 5 (lumo)
Easy 10km with Luca.
N.manor, devon's loop, back of 4ways, park, westway, Leslie, n.manor, block, home.
Luca with his usual fast first 2km, then some rather pedestrian middle 7km and a fast last km. Always seems to have energy afterwards, so he just seems to lose motivation in the middle.
N.manor, devon's loop, back of 4ways, park, westway, Leslie, n.manor, block, home.
Luca with his usual fast first 2km, then some rather pedestrian middle 7km and a fast last km. Always seems to have energy afterwards, so he just seems to lose motivation in the middle.