Tuesday, 16 July 2013

Training log - 08.07 - 14.07

Quite a quiet week spent recovering from the Rhodes Run although my legs felt surprisingly strong the next day so I possibly could have done more. I am feeling inspired after Rhodes to get both stronger and faster so my training sessions are going to be a lot more focussed on building strength through CrossFit and more interval training.

Monday - Rest - waking up at 4am to fly back from JHB and then go to work was a lot more exhausting than the actual run I went there for.

Tuesday - CrossFit

6 x Cindy AFAP (As Fast As Possible) - Result 6m10

5 Pull-ups    (black band)
10 Pushups
15 Squats

Wednesday - Run - Lion's Head

A gentle run around the trails of Lion's Head. A nice warm-down after the weekend.

150m climb

Thursday - CrossFit

Chipper AFAP (As Fast As Possible) - Result 5m50

50 Kettlebell Swings    (16kg)
40 Box Jumps    (50cm)
30 Overhead Lunges    (10kg)
20 Handstand Pushups    (off 50cm box)
10 Ground to Overhead    (10kg)

Friday - Run - Newlands Forest

A good trip up to the contour path (still trying to find the best way to get up there without getting lost). I took it nice and slow stopping to take a few pics. Then my 3rd, and finally successful, attempt of trying to find the King's Blockhouse and then a solid fast route down to work on my downhill speed.

1,020 climb

Saturday - Rest - although the Sharks performance against the Kings got by heart rate up

Sunday - Rest

Week run total

Mileage - 18.5km
Metres gained - 1,170
Time - 2h03

Some pics along Newlands contour path and finding the elusive Kings Blockhouse

On the boardwalk

Attempt at a panoramic pic

This must be the guy who planted all the pine trees...

Found it

Needs a laser sight

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