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Training Log: Tim C

In the last 7 days:

activity # timemileskm+m
  running7 5:04:14 37.84(8:02) 60.9(5:00) 1795
  cycling- road1 55:37 15.04(3:42) 24.2(2:18) 200
  Total8 5:59:51 52.88(6:48) 85.1(4:14) 1995
averages - sleep:8.5 weight:73kg
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Wednesday Aug 16 #

7 PM

running 32:50 [3] 7.24 km (4:32 / km) +75m 4:19 / km
shoes: Inov8 f-lite 195 black

Was busy until latish, so didn't have enough light to get out into the forest, so headed out to the common instead.

Started raining as I left the flat which was a little bleak to begin with, but started enjoying it as soon as I warmed up a bit.

The paths on the common were nearly all completely submerged with puddles/small dams (with a few family's of ducks/geese moving in), so ended up being super fun to run in!

Tuesday Aug 15 #

5 PM

running 1:44:31 [3] 18.53 km (5:38 / km) +825m 4:37 / km
shoes: Inov8 trail talon 250 (lumo)

Had planned on just an hour or so in the forest, but ran into jono at old zoo and got convinced (pretty easily) into rather doing a bit of a longer run.

Along the upper singletracks and then the new bike trail above kirstenbosch, up to contour, up to cecilia waterfall, down to and then through kirstenbosch via the boomslang, then back past the stone church and along the river+main road.

Nice to get a semi longish one in mid week+ catch up with jono.

Pretty perfect evening for the trails. Waterfalls and rivers everywhere after this morning's rain+ perfect running temperature.

Monday Aug 14 #

9 PM

running 39:43 [3] 9.75 km (4:04 / km) +100m 3:52 / km
shoes: Inov8 f-lite 195 black

Another late one.

2km jog up to the green mile through middle

Then 4*1km on, 1km off on the green mile+back to the flat (About 3:15's and 4:25's ave)

Sunday Aug 13 #

10 PM

running 13:36 [3] 3.16 km (4:18 / km) +85m 3:48 / km
slept:15.0 shoes: Inov8 f-lite 195 black

Went for a short hike+ had dinner on Llandudno beach with Roarkis+Beth+Jono+Maylis, so only got back quite late and then had to watch the last of the athletics, so was pretty late by the time I actually got out and I wasn't too motivated to do anything more than the 3k.

Loop around middle+block+flats

Saturday Aug 12 #

5 PM

running 1:04:32 [3] 11.48 km (5:37 / km) +558m 4:31 / km
slept:2.0 shoes: Inov 8 trail talon 250

Back in Cape Town!

Good to get out on some familiar trails and actually have some proper hills+ views (trees are great and all, but I like being able to see further than 10m :p)

Up to old zoo, through the forest up to the contour path, along and down ma se fynbos, hill repeat+ veld singletrack.

Lovely weather and nice sunset skies with a pretty cool rainbow as well :)

Starting to feel last night's lack of sleep a bit on the 2nd half..

Friday Aug 11 #

running 19:38 [3] 3.7 km (5:18 / km) +55m 4:56 / km
shoes: Inov8 X-talon 225 black+red

Short loop in the forest before heading to the train station for 27 hours of travelling. Fun fun..

Thursday Aug 10 #

3 PM

cycling- road 55:37 [3] 24.2 km (2:18 / km) +200m 2:12 / km

To and from Mysen.
5 PM

running 29:24 [3] 7.04 km (4:11 / km) +97m 3:54 / km
weight:73kg shoes: Inov8 X-talon 225 black+red

1km easy, 2.5km hard, 2.5km easy, 1km hard.

Out along the dirt road to the start of the southern lakes, then back along the forest singletrack+ a loop around the farm.

2.5km at 3:30 pace (feeling a lot harder than I'd like...)
1km at 3:10 pace.

Time to get back to doing some sessions... feeling heavy+slow.

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Training Targets

Jan 1 – Dec 31 (365d)
orienteering 1000km
actual:404.5km40%
projected:647.6km64%
running 3500km
actual:1807.3km51%
projected:2893.2km82%

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