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Training Log: Tim C

In the last 7 days:

	activity	#	time	miles		km		+m
	running	4	1:32:21	13.73	(6:44)	22.1	(4:11)	400
	cycling- road	2	1:21:40	17.21	(4:45)	27.7	(2:57)	490
	dynamic stretching	3	35:00	1.55		2.5
	Total	7	3:29:01	32.5		52.3		890
averages - sleep:7.8

1:45

0:00

Thursday May 23 #

9 AM

running tempo 14:50 [4] 4.0 km (3:43 / km) +30m 3:34 / km
slept:7.0 shoes: inov8 f-lite 195 red

4km in PE. Decided not to push it full out, so not as fast as the last one, also struggled with the cold weather and not having warmed up. Did the normal 5 laps of 800m.
All splits 3min or just under per lap, last one closer to 2:55

3 PM

running warm up/down 10:58 [2] 2.15 km (5:06 / km) +30m 4:46 / km
shoes: inov8 f-lite 195 red

Easy jog with Ralph and Hlogi on the 2km loop.

dynamic stretching warm up/down 10:00 [1]
shoes: inov8 f-lite 195 red

running 15:18 [3] 3.75 km (4:05 / km) +50m 3:50 / km
shoes: inov8 f-lite 195 red

Supposed to be a tempo session, but because we did the 4km in pe earlier hlogi and I just did the 4km as a fastish training run- did the 1st 2.5km at slower pace ( talking pace) and then pushed the last km or so a bit harder

4 PM

dynamic stretching warm up/down 15:00 [1] 1.5 km (10:00 / km)
shoes: inov8 f-lite 195 red

Some static stretching and then an easy cool down jog with Ralph.

Wednesday May 22 #

Note
slept:7.0 (rest day)

Tuesday May 21 #

Note
slept:9.0 (rest day)

Starting to get a bit sick, so going to rest for a couple of days and try get better

Monday May 20 #

3 PM

dynamic stretching warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: inov8 f-lite 195 red

running race (CC#4 Delta Park) 27:30 [4] 7.2 km (3:49 / km) +160m 3:26 / km
slept:7.0 shoes: inov8- x-talons 212

Crap race, don't know what's wrong with me- getting worse and worse this season- gonna take the next couple of weeks easy+ try peak for districts on the 3rd.

Sunday May 19 #

Note
slept:12.0 (rest day)

Cc race tomorrow

Saturday May 18 #

6 AM

cycling- road 1:11:00 [2] 24.4 km (2:55 / km) +420m 2:41 / km
slept:5.0 shoes: sidi cycling shoes

morning ride with Ryan, just went around the areas near home- so not very fast because of all the stop streets+ robots+ booms etc. stopped at 4ways to watch some hockey

8 AM

cycling- road 10:40 [2] 3.3 km (3:14 / km) +70m 2:55 / km
shoes: sidi cycling shoes

back home from 4ways, took a bit of a tumble when I touched wheels with Ryan, luckily we weren't going very fast- so just bruised my elbow a bit.

11 AM

running 23:45 [3] 5.0 km (4:45 / km) +130m 4:12 / km
shoes: inov8 f-lite 195 blue

Run from home to bryanston primary to watch my sisters netbal. Between a 2 and a 3 intensity.

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