Sunday 14 Feb 2010

Hi,

This week is 26km, an easy route along the side of the mountain, returning on the Oceans route.
Saturday is the 10km race at Topforms – Athlone: Fast and flat. It’s a good time to test our legs and enjoy our fitness from all these long runs. Next week sees a lot of the taking in Peninsula marathon. (entries close this weekend).

This week’s details: Flattish and easy
Start: 06h00: Vineyard Hotel (Newlands) – opposite the Norwich Cricket Oval on Protea Road.
Route: +/- 26km at an easy 5min/km pace. The aim is to finish by 08h30 including drink stop.
Along Liesbeek River then back up through Newlands Forest, on gravel roads (Yellowwood trail) linking into Kirstenbosch, along the gravel road to Constantia Nek. Back on Oceans route finishing back through Newlands suburb
Drinks: Water and drinks at Kirstenbosch Top Gate: Total garage Tokai


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The week ahead, looks like this for Cool runs:
Sun 21 Feb: Peninsula 42/21km
Sun 28 Feb: 25km Long-slow distance. Route to be advised