Road Running43:55 [3] 8.0 km (5:29 / km) shoes: Nike+ Pegasus
Rock Climbing (the cage) 1:00:00 [3] shoes: La Sportiva - Climbing Shoes
Lesson on twisting, allot like flagging, but twisting more, need to practice this on rock more. In the power training session i managed 7 pull ups, compared to last weeks 5 pull ups.
Gym (upper body & lower back) 1:00:00 [3] shoes: Salomon XA 3D Ultra
Road Running20:00 [3] 2.0 km (10:00 / km) shoes: Nike+ Pegasus
Turned into a road and ran into a house burning down in sunninghill, with half of jo'burg fire brigade, it was quite a show. They climbed onto the thatch roof with ladders trying to control the fire from multiple angles. After staring for a while it got dark and i turned back.
Hiking (hike into kloof and back) 1:00:00 [3] shoes: Salomon XA 3D Ultra
Rock Climbing (trident) 1:00:00 [3]
Trad has bitten, i like.
Played on toprope on "Midnight Crawler" 15 (Trad), climbed it twice once using the overhangs to the right to hold on, and the second time going up strait using your feet alot.
Was a bit crowded, and as it was trad i couldn't lead anything yet, so spend the rest of the time bouldering, practicing flagging and side clings on rocks.