A higher mileage week, I didn't quite get as high as I planned but still got in some good runs.
Monday - Rest day
Tuesday - CrossFit
This is a recovery week at TAGG so the workouts are a bit lower intensity. I managed to PR (Personal Record) my push press at 55kg which I was happy about as it means I am at least maintaining strength despite my running training. I have found in the past that I have weakened a lot when doing a lot of running, especially in shoulder and pressing exercises. I also managed American Kettlebell Swings on 20kg for the first time.
MET CON: For Time
Wednesday - Run - Camps Bay
The perfect storm hit at about 6.5km into my 13km run and due to some poor planning I didn't have my rain jacket with me...not a problem, one day there will be a race in these conditions and it helps to be prepared. I did the same route as last week, up Biskop - Kloof Nek - Camps Bay - Clifton - Biskop Sea Point. My time was better than last week and I managed to do the first run up Biskop unbroken which was great.
Thursday - Rest day
Despite taking delivery of my new Innov8 Roclite 285's I didn't get a chance to do anything.
Friday - Run - Sea Point Time Trial x 2
|New choice of weaponry for shorter runs|
Saturday - Run - PUFfeR support
After sleeping and feeling well rested, I took off at 11am for the first long weekend trail run in a while. My goal was to do about 25km and hopefully link up with the guys running the PUFfeR somewhere along the way to watch them. As soon as I took off I knew my distance would be a lot shorter. I got dropped off in the wrong spot which meant I had a steep climb to start with no warm up and meant my legs were pretty tired for the rest. My route was from Ocean View road, up to Signal Hill, along the Signal Hill Road to Kloof Nek and over up to the Lower Cable Station. From there I hiked up to the contour path hoping to catch the PUFfeR guys but they weren't there yet. So then down and around the base of Lion's Head and back to Signal Hill. I chilled with the West Coast AC guys for a while and watched Paul Brittain come through on his way to winning the race. He had such a massive leave and so after waiting 20 min I headed home back via Ocean View drive. Not my best day out but I guess the bad days make the good days even better. Seeing the build-up during the week and watching all the posts and pics coming through on Twitter for those doing PUFfeR I quickly added this to my bucket list and from now on, this my focus for the next year.
Sunday - Rest day - Hike
The family went for an awesome walk through Silvermine which was prime opportunity to check out some of the trails. Definitely found some good routes to try out. On the way down however, I felt some ITB pain (a brand new feeling for me and it sucks!). So this next week will be a lot of rest as I fear the ITB.
Week run total
Mileage - 41.7km
Metres gained - 1,416m
Time - 4h13
Some pics of the WCAC check point on Signal Hill and some of the surrounds of Silvermine
|Paul Brittain heading up one of the last inclines after travelling from |
Cape Point over that big flat thing in the background
|Paul Brittain at the last check point before claiming his victory|
|The West Coast AC guys put on an incredible spread, see you next year!|