Training Log Archive: slowphil

Amazing terrain an hour east of Cape Town. Lots and lots of intricate rock features in a forest with generally good runability and often a soft cushion of pine needles on the forest floor. Sunny, dry, temperature in the mid-20s - all perfect (actually possibly a little warm, and I rarely say that!). Started ok, though first couple of legs were pretty much straight up hill into the first of two particularly technically testing sections of forest. However, it very quickly became apparent that the extended efforts of the day before had left fairly leaden legs, and there was little power in my plod up the hills. A pace-counting error in the way to #3 saw me leave the track I had taken far too early (was covering the ground much slower than usual, and this may have been the issue) and then I didn't use some distinctive features to confirm when I had the chance. Corrected and headed within 5 metres of the control, above a crag I traversed below, and it was six or seven further minutes before I relocated off the original path. Annoying. That inspired me to stay in contact on the technical sections, taking the edge (or more) off the pace. That was great fun, especially when I spiked a couple of controls in Jukola-style territory, though I also had a few legs with minor wobbles. Excellent area to the north was very well mapped, and then there was a well-planned long leg diagonally across virtually the whole map before a little control picking near the finish. All excellent. Particular thanks to Ruedi and Ake for helping me out in different ways with my chaotic logistics - was much appreciated.

http://connect.garmin.com/activity/285546561

C • Spits 2

Blue - Splits

Hooked up with a local cycle club's early morning ride along the coastline via Greg, with whom I had cycled much of the 99er in Durbanville last month. Also bumped into a colleage Kyle on his way to sea rescue training at the point, and to a local CRM consultant Raoul on the first part of the way back. They did say that Cape Town can be a small place! Pace was moderate rather than flat out, but the climb to the turning point at the top of Suikerbossie, doing the Argus course in reverse up until then, was harder work than I expected, and Greg was probably just about to strecth away when the turning point came in the nick of time. Nice ride, with a break for a drink at the Waterfront on the way back. Funny not to be able to shoot the apexes on right hand bends, and to have to stop at red lights, after the blast round the same roads a week earlier :)

http://connect.garmin.com/activity/284973929

As BRICK runs go, this wasn't far short of a 70.3!

Fulfilled a 12-month held ambition to ascend Table Mountain from Constantia Nek rather than via Platteklip Gorge as 'usual'. 12 months ago, under the "tablecloth", it wasn't the time but this time it was almost cloud-free. Stuck to the trail rather than the jeep path to the reservoirs, then Smuts Trail to Maclear's Beacon and across to the top cable car station for lunch. Best tasting cheese sandwich in years! Back the same route - a detour further west was appealing but would have been a bit too much on the same day after the biking. Banged my left knee hard when slipping on a rock early on. Was quite sore but managed to complete the run ok.

http://connect.garmin.com/activity/284973964

Great to join in the Adi Active run adter work tonight. Started steadily, wound it up from 5 to 4:30 and then a little sub-4 mins/km up the hill before stretching out on the way back down and jogging the last 500m. Right hamstring remains a little tight. Thank goodness it wasn't an issue on the bike last Sunday!