Chilling at the top of Skeleton Gorge (photo source: www.taggcrossfit.com ) |
Monday - Run - Century City
10 min Heart Rate Zone 1-2 - warmup
45 min Heart Rate Zone 2 with 15 seconds sprint every 5 minutes and cadence count every other 5 minutes
5 min Heart Rate Zone 1 - cooldown
Felt pretty good and calf held up even on the sprints. My cadence seemed to get quicker as I got more tired which I don't know if that is a good or bad thing. When I felt like I was running quicker I was on about 84 strides per minute and then when I didn't really think about it I was between 88 and 92 which is where I want to be.
10.22km
1:01:55
Ave pace: 5:59/km
Ave HR: 158bpm
Tuesday - CrossFit
This was an optional rest day so I hit TAGG CrossFit for a long overdue session. This involved deadlifts which my form seemed to be a bit off and then a metcon of hand stand push-ups and deadlifts. I really struggled with the hand stand push-ups but I know this is a week point so I was happy to sacrifice a good time for the extra practice.
SKILL/ STRENGTH: Work to a heavy deadlift
8x60% = 80kg
5x65% = 90kg
3x70% = 95kg
2x75% = 100kg
1x80% = 105kg
1x85% = 110kg
MIDLINE: 3 Rounds
x10 Hollow Rocks
30 Sec Side Plank Hold
MET CON: 15-12-9-6-3
Deadlift at 50-60% of established weight - 60kg
HSPU - on 1 ab mat (I made it until the 6 round)
Then
100 D/Us or 200 Singles - I did singles as tired double unders still need some work.
Wednesday - Run - Century City
15 min building up to Heart Rate Zone 3
4 x 30 second sprints with 1 min rest interval
6 x 2 min in Speed Zone 4 with 2 min rest interval
5 min Heart Rate Zone 1 - cooldown
See below pacing chart for the variations in sprints vs Heart Rate
7.21km
0:40:04
Ave pace: 5:33/km
Ave HR: 156bpm
Thursday - Run - Century City
This was an optional rest day but I ran it anyway which turned out to be a good thing as I had to take Friday off.
10 min building to Heart Rate Zone 2
45 min steady in Heart Rate Zone 2
5 min Heart Rate Zone 1 - cooldown
11.31km
1:03:18
Ave pace: 5:35/km
Ave HR: 163bpm
Friday - Rest - worked late
Saturday - Hike - Skeleton Gorge
An awesome morning out with the members of TAGG to celebrate the end of the year. It has been a crazy good year with this Box that has seen it grow to capacity in only 7 months. What has also been incredible to watch is the formation of a really strong community of people who didn't even know each other this time last year. The hike was a fitting celebration of this and served to further strengthen these community ties. We met at 7am (FYI Kirstenbosch opens at 6am) and cruised up the top for a swim and then back down for some cupcakes and sparkling wine. It was a most of the guys first time doing this route (or any route) so I really enjoyed showing them how great it is to have fun on a mountain. It also got me eveready to get back on the trails next year.
Sunday - Run - Blouberg
I substituted my Saturday morning early long run for a Sunday afternoon late long run. A pretty simple route from Paddocks centre along the beach for 45 minutes and then back again. Steady running the whole way. I felt strong and looking forward to building up my distances over the next few weeks.
16.81km
1:31:55
Ave pace: 5:28/km
Total week running log
Mileage: 45.55km
Time: 4:17:12
Some pics from Skeleton Gorge (from www.taggcrossfit.com)
Full team setting off |
On the way up |
Long flight of stairs |
Rest and gather in the forest |
Never get bored of views like this |
Fresh |
All worth it |
Full team summiting |