"Always train hard and plan with great care"
Sir. Ranulph Fiennes 2007
I had a great training week, clocking 55km’s and running a
total of 7 hours for the week. I broke the week down into a long run (Friday),
two 10km’s on Monday and Wednesday and three relaxing runs on Tuesday, Thursday
and over the weekend. The long run was 19km’s and represents 35% of my week
total.
My wonderful wife, and running partner, and I celebrated our
23rd wedding anniversary on Saturday. Over indulgence had a price to
pay and my Sunday afternoon run was difficult although only 5.4km’s in
distance.
Of the 55km’s for the week 15.7km’s was run on uneven cross
country terrain so my feet and ankles are getting the exercise needed to
strengthen it.
Over the next three weeks the distance will primarily remain
the same but I will work on improving my running time per km. At present my
average running time is around 8.1km/hour. My aim is to get this closer to
9km/hour.
Living in South Africa has some advantages, (1) I live and
train around 1,600m above sea level which means that I am training my body to
cope with much less oxygen then a runner that trains at sea level. I also (2)
train in summer temperatures ranging between 30 and 36 degrees Celsius. The
past week the temperatures hovered around the 31 degC mark.
The final arrangements with the local South African charity
are nearing completion. I am very excited about this project and can’t wait to
get started.
Good luck with your training and once again thank you for
visiting my blog.
Genis
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