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Training Log Archive: Tim C

In the 7 days ending Feb 17, 2019:

activity	#	time	miles		km		+m
running	7	2:57:15	19.0	(9:20)	30.58	(5:48)	982
hiking	1	1:45:00	2.49	(42:15)	4.0	(26:15)	700
strength	4	45:00
Total	12	5:27:15	21.49		34.58		1682

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Sunday Feb 17, 2019 #

3 PM

hiking 1:45:00 [3] 4.0 km (26:15 / km) +700m 14:00 / km
shoes: Sonic RA Pro 2

Kloof corner ridge+ India venster with Chris. Featuring a slightly dodgy side scramble to keep things interesting.

7 PM

running 19:54 [3] 3.68 km (5:24 / km) +133m 4:35 / km
shoes: Sonic RA Pro 2

Llandudno.

Across to Snady bay, up the base of the sand dunes, down on the sand dunes and then back via some coastal rockhopping and a classic llandudno icebath.

Saturday Feb 16, 2019 #

6 PM

running 20:00 [3] 4.0 km (5:00 / km) +100m 4:27 / km
shoes: Sonic RA Pro 2

Putting out+ collecting controls.

Bunch of other walking around as well.

Friday Feb 15, 2019 #

8 PM

running 16:38 [1] 3.02 km (5:30 / km) +45m 5:08 / km
(rest day) shoes: Sonic RA Pro 2

Chilled one with the teddy bear (who was on a bit of a go slow after the first km)

Knee has been feeling pretty decent, but have had few longer days on the feet (when one includes a bunch of walking around doing map updates etc), so just trying to keep off the knee a bit and not jump back into stuff too quickly.

Thursday Feb 14, 2019 #

6 PM

running 54:39 [2] 7.73 km (7:04 / km) +336m 5:48 / km
shoes: Sonic RA Pro 2

Nice and chilled newlands with Cally.

Up the veld, singletrack above r.mem, snakebite, woodcutters, mill, down , little bridge and back to uct via a swim in the dam :)

8 PM

strength 10:00 [3]

Wednesday Feb 13, 2019 #

10 AM

strength 10:00 [3]

5 PM

running 32:00 [3] 5.2 km (6:09 / km) +180m 5:15 / km
shoes: Sonic RA Pro 2

Llandudno with Jono, Hayley, Rob+ Wes.

Awesome rock hopping on the coast out to the little headland trig beacon, then up the climb to the jeep.

Took a couple km walk from there and then ran the last section of sand dune+ trail back to the beach.

Tuesday Feb 12, 2019 #

running 15:13 [3] 3.1 km (4:55 / km) +43m 4:35 / km
shoes: Sonic RA Pro 2

Alphen greenbelt

8 PM

strength 15:00 [3]

Monday Feb 11, 2019 #

running 18:51 [3] 3.85 km (4:54 / km) +145m 4:07 / km
shoes: Sonic RA Pro 2

Up the veld, s.parks, push up the singletrack+start of hill repeat to steal a segment. Then down on the upper jeep+entrance to forest. Swim in the dam and a jog back.

8 PM

strength 10:00 [3]

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