Training Log Archive: StijnIn the 7 days ending Dec 22, 2013:
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Sunday Dec 22, 2013 #
7 PM
Road Running 48:31 [2] 9.8 km (4:57 / km) +35m 4:52 / km
shoes: Asics Gel Nimbus 15
Easy recovery jog.
Saturday Dec 21, 2013 #
7 AM
Road Running long 2:43:51 [3] 32.6 km (5:02 / km) +275m 4:49 / km
shoes: Asics Gel Nimbus 15
Spectacular run along the coastal road from Pringle Bay to Koelbaai and back. 10km section along a rocky jeep track up to Rooiels and tar for the rest. Hard work into a stiff headwind for the last 6 or 7km.
Friday Dec 20, 2013 #
10 AM
Hiking 2:28:46 [2] 8.0 km (3.2 kph) +485m
shoes: Asics Gel Fuji Sensor #2
Up Hangklip from Pringle Bay with the family. Great view.
Thursday Dec 19, 2013 #
7 AM
Road Running intervals 44:08 9.8 km (4:30 / km) +35m 4:25 / km
shoes: Asics Gel Nimbus 15
Time to work on my speed if I want a sub-90 half marathon...
10 mins warm-up
6 sets of 4 mins hard, 1 min easy
5 mins cool-down.
Kept the hard intervals under control rather than going all out. Assuming 5 min/km for the easy recovery, I was averaging about 4 min/km during the hard intervals. Happy with that.
10 mins warm-up
6 sets of 4 mins hard, 1 min easy
5 mins cool-down.
Kept the hard intervals under control rather than going all out. Assuming 5 min/km for the easy recovery, I was averaging about 4 min/km during the hard intervals. Happy with that.
Wednesday Dec 18, 2013 #
7 AM
Road Running 1:29:37 [3] 18.4 km (4:52 / km) +272m 4:32 / km
shoes: Asics Gel Nimbus 15
Beautiful run through Bishop's Court, Rhodes Dr, Constantia Nek, Southern Cross Dr and home via Alphen Hill. Hilly.
Tuesday Dec 17, 2013 #
9 AM
Road Running 1:01:00 [2] 11.0 km (5:33 / km)
shoes: Asics Gel Nimbus 15
Another pancake-flat run along the Seapoint promenade with Fran. Greenpoint to Bantry Bay and back.
Monday Dec 16, 2013 #
7 AM
Hiking 1:15:00 [3] 3.5 km (2.8 kph) +320m
shoes: Asics Gel Fuji Sensor #2
Hike up to the Rooiberg crags and back.
8 AM
Climbing 30:00 [3] +50m
Haven't climbed in almost 2 years! Led two 17s.. good fun.