Training Log Archive: Stijn

Table Mountain hike with friends - up India Venster, along the top, down Diagonal and back along the Pipe Track. Beaut of a day - perfectly executed mooning of the cable car included!

Constantia Nek route again. Heavy legs..

Hike with the family ftom Cecilia Forest to Kirstenbosch via the countour path.

Good run to burn off the Christmas lunch. In the Tokai Forests, mostly on gravel forestry roads, so mostly a road run really. First 3km were flat, followed by a gradual climb up Tokai Road for the next km. Then most of the ascent of the entire race was done on a monster hill between 4km and 7km, after which it was flat, downhill and fast along the contour tracks through the forest. Went hard from the start and tried to hold on!

Splits:

5km - 20:04
6km - 5:35
7km - 5:15
8km - 4:11
9km - 4:07
10km - 3:26 (5km in 22:34; 10km in 42:38)
11km - 3:54
12km - 3:53
13km - 3:47
14km - 4:31
15km - 4:51 (5km in 20:56; 15km in 1:03:34)
16km - 4:36

Hmmm... seems like the last 2km must have been long (and hence some of the earlier km short) as I was hammering downhill at that point.

Placed 16th out of 942 finishers. Winning time was 59:30.

C • Good effort 2

Easy run with Fran from Constantia Nek to Kirstenbosch and back via the gravel contour roads and paths. Came across a dead body (a hiker had suffered a heart attack) with police and rescue already in attendance.

Super-lazy this morning but tried to run the session hard anyway.

10 mins warm-up
6 sets of 4 mins hard, 1 min easy
4 mins cool-down