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Training Log: Shminty

In the last 7 days:

activity # timemileskm+m
  Running9 8:43:35 70.23(7:27) 113.03(4:38)
  Strength and Conditioning1 10:00
  Drills2 10:00
  Total10 9:03:35 70.23 113.03
  [1-5]9 8:48:35
«
2:04
0:00
ThFrSaSuMoTuWe

Tuesday Jan 17 #

9 AM

Running 1:01:10 [2] 13.29 km (4:36 / km)
shoes: Karrimor Trail

New road up to the dam then along the railway. Sun is back.

Monday Jan 16 #

8 AM

Running 46:00 [2] 10.01 km (4:36 / km)
shoes: Karrimor Trail

4 PM

Running 19:26 [2] 4.16 km (4:40 / km)
shoes: Karrimor Trail

Drills 5:00 [1]

Running 28:30 [4] 8.67 km (3:17 / km)
shoes: Karrimor Trail

Elandskloof - wet and muddy today!
With Yannick

2km 6.50
(90s)
2km 6.45

(~90s)
5x100m
(~90s)

2km 6.47
(90s)
1.17km 3.47
(3.18)
1km 3.06

Guts playing up a bit recently and ended up having to interrupt the last rep.

Running 10:00 [2] 1.15 km (8:42 / km)
shoes: Karrimor Trail

Recoveries

Running 16:03 [2] 3.07 km (5:14 / km)
shoes: Karrimor Trail

Sunday Jan 15 #

Note
(rest day)

Safari Time!
Went to Kruger National Park (~2.5 hours away from Dullstroom). Saw lots of animals: elephant, giraffe, bison, zebra, (lots of) antelope, tortoise, hippos, painted dogs, monkeys and even a leopard! Didn't see a lion though (someone pointed one out to us but was so far away couldn't really tell what it was). However we took a wrong turn at one point and ended up driving an hour more but did end up seeing a leopard on the detour so made up for the extra drive and missing out on a lion.
9 PM

Strength and Conditioning 10:00 [0]

Saturday Jan 14 #

9 AM

Running 19:57 [2] 4.1 km (4:52 / km)
shoes: Karrimor Road 2

Running 11:10 [5] 4.0 km (2:48 / km)
shoes: Karrimor Road 2

10x400m
70s recovery
65-68s
We joined in with large group of Swedish national team runners

Times were a little inconsistent and overran the 7th so had to take more recovery after the 8th.

Running 21:42 [2] 3.74 km (5:48 / km)
shoes: Karrimor Road 2

5 PM

Running 1:01:21 [2] 11.48 km (5:21 / km)
shoes: Karrimor Trail

Finally went up the hill we look out onto from our accom. Interesting to look down on Dullstroom, much hillier and more wooded than it seems when you're in the town.

Friday Jan 13 #

8 AM

Running 1:25:20 [2] 18.27 km (4:40 / km)
shoes: Karrimor Road 2

With Yannick on the railway dirt road above Walkersons Estate, through a place called Santa.

Then got dropped off on way home and ran back down the normal railway track.
4 PM

Running 33:01 [1] 6.64 km (4:58 / km)
shoes: Karrimor Road 2

With Oystein around the wooded loop on other side of town.

Thursday Jan 12 #

8 AM

Running 34:25 [1] 7.01 km (4:55 / km)
shoes: Karrimor Road 2

4 PM

Running 18:37 [2] 4.04 km (4:36 / km)
shoes: Karrimor Road 2

Drills 5:00 [0]

Running 25:46 [4] 8.0 km (3:13 / km)
shoes: Karrimor Road 2

Elandskloof
1km intervals with the guys from Bergen in our accom.
3.10-3.15
90s recovery

Running 10:30 [2] 1.4 km (7:30 / km)
shoes: Karrimor Road 2

Recoveries

Running 20:37 [2] 4.0 km (5:09 / km)
shoes: Karrimor Road 2

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