So for the week 29.07 - 04.08
Monday - CrossFit
After a good bear complex the met-con played to my strengths involving some box jumps and runs so I was happy to get a good time.
AFAP (As Fast As Possible)
7x Burpee Pull-ups
10x Box Jumps (60cm)
Tuesday - Run - Orelando_G Time Trial
I did my same 12.1km loop around Century City, nice and flat so I pushed as hard as I could and managed to get through 30 seconds faster than my previous time. I am not sure if this is just a good day or if I am seeing gains with my revised training approach. Will do it again in 2 weeks and see what happens.
Wednesday - CrossFit/run
A nice surprise at CrossFit was some interval training which fit in nicely with my running training. We did 400m loops around the block which made it a bit more interesting than track 400m training as it involves car dodging and a good up and downhill. I kept my splits pretty standard around 1m15 - 1m20 and my first lap was the slowest which is a good sign.
5 x 400m with 1min rest
Thursday - CrossFit
Quite an easy session where we worked on our back squats and then onto a Tabata
Overhead lunges (20kg)
Friday - rest day including a drive up to Swellendam
Saturday - Hike
|A = Marloth Nature Reserve|
|Map and route|
The Marloth Nature Reserve is a thin long reserve with very easy to navigate trails from the Swellendam entrance. The reserve had a massive fire a few years back and the fynbos is still recovering. It is now at the perfect stage where it looks incredible but is not so overgrown that you can't enjoy it. The entrance to the reserve is free and you can pick up an easy to follow trail map at the entrance. We drove into the reserve and got on a loop which started with long but gradual climb. As it flattened out on the plateau we passed over 2 rivers with some cool (in nature and temperature) rock pools. After a missed turn we then found the route down which was about a 2km single track downhill back to the road and the car. Total distance was about 8km. I recommend this to anyone new to trail running as the trails are not technical or too tough and you are also always in site of your car so there is no fear of getting lost!
Sunday - Complete rest and relaxation day
Week run total
Mileage - 14.1km
Metres gained - very little...probably about 65!
Time - 1h09
Some pics from Marloth Nature Reserve
|Lady Falcon getting her trail run on|
|Our playground for the afternoon|
|Easy single track on the way down|
|All good hikes end with a cold beer in the sun|