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Training Log Archive: Tim C

In the 7 days ending Apr 22, 2018:

activity	#	time	miles		km		+m
running	7	3:50:18	30.77	(7:29)	49.52	(4:39)	1404
hiking	2	2:30:00	6.52	(22:59)	10.5	(14:17)	1100
strength	1	1:00:00
rowing machine	1	21:00	3.11	(6:46)	5.0	(4:12)
Total	11	7:41:18	40.4		65.02		2504

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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...

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