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Training Log Archive: Tim C

In the 7 days ending Oct 15, 2017:

activity	#	time	miles		km		+m
running	8	8:14:55	53.61	(9:14)	86.27	(5:44)	3822
hiking	1	1:30:00	4.97	(18:06)	8.0	(11:15)	600
Total	9	9:44:55	58.58	(9:59)	94.27	(6:12)	4422

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Sunday Oct 15, 2017 #

5 PM

running 2:12:40 [3] 20.51 km (6:28 / km) +1258m 4:57 / km
shoes: inov8 trail talon 250 (lumo #2

Finally got myself out for this after procrastinating it all day. Ended up being absolutely stunning running weather and then some awesome golden hour light combined with the legs feeling decent. So overall pretty great :)

Direct route up to contour path (old zoo, hiking trail, woodcutters, picnic table), then along the contour for a while before making a last minute decision to head up nursery ravine to the top of the back table, then across to the jeep track, 1st part of that down before cutting off onto rooikat and going past cecilia waterfall, then down to the mtb singletrack and along that back into Newlands forest, then back via wooden bridge and reservoirs.

Saturday Oct 14, 2017 #

8 AM

hiking 1:30:00 [1] 8.0 km (11:15 / km) +600m 8:11 / km
shoes: la sportiva trail shock

Devils peak keg hike was postponed because of some pretty heinous looking weather up there, so ended up just going for a chilled one up to contour and then back through the forest. Very chilled, but still time+climb on the legs I guess.

6 PM

running 36:58 [3] 7.25 km (5:06 / km) +337m 4:08 / km
shoes: inov8 trail talon 250 (lumo #2

Shortish forest loop as was a bit short of time.

Old zoo, reservoirs, wooden bridge, stone bridge, upper forest, hill repeat road, r.mem singletrack, down veld.

Friday Oct 13, 2017 #

10 PM

running 37:40 [2] 8.0 km (4:43 / km) +100m 4:26 / km
shoes: Inov8 f-lite 195 black

Lower, middle upper field loops.

Thursday Oct 12, 2017 #

8 AM

running warm up/down 25:00 [2] 4.9 km (5:06 / km) +50m 4:51 / km
shoes: Inov8 x-talon 190

Bit of a jog before and then a jog down with Lucas after.

running 17:42 [4] 2.3 km (7:42 / km) +380m 4:13 / km
shoes: Inov8 x-talon 190

Lions head climb to get my qualifier out the way and remind the body what is in store for it next weekend. Always forget quite how brutal this climb is.

Decent enough. not feeling fast, but still half-solid.

5 PM

running 47:45 [1] 8.09 km (5:54 / km) +340m 4:53 / km
shoes: inov8 trail talon 250 (lumo #2

Very chilled forest loop with Rory. Old zoo, lower singletrack, mid jeep, down past San parks buildings+veld.

Wednesday Oct 11, 2017 #

running 13:56 [3] 3.08 km (4:31 / km) +20m 4:23 / km
(rest day) shoes: Inov8 f-lite 195 black

Oval loops.

Tuesday Oct 10, 2017 #

7 PM

running 1:07:57 [3] 14.04 km (4:50 / km) +390m 4:15 / km
shoes: inov8 trail talon 250 (lumo #2

Got going a bit late, so had to do a trail/road combo.

Up to old zoo, lower single tracks through to kirstenbosch, up through the gardens to top gate, then back along the roads via boshof+main road.

Monday Oct 9, 2017 #

4 PM

running 1:55:17 [3] 18.1 km (6:22 / km) +947m 5:03 / km
shoes: inov8 trail talon 250 (lumo #2

Drove out to Muizenberg with Jono to explore some different trails.

From the beach, up peck's valley to muizenberg peak, then along the eastern ridge and down to the silvermine parking lot, then past the waterfall, contour path, up the western most valley, down past boomslang cave and into kalk bay and then down to the coastal path and back along that.

Always nice to run on some new trails and as always, some great views :)

C • Mapped 4

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