Great sesh this evening; 5 x (1km 'cruise', 60sec rest, 400m hard, 2min30 rest). Really tough with the pace change and the spike in lactic caused by the 400s, and then having to settle back into a supposed comfortable pace. Avg 3:08 and 64sec (2:40/km). Closing in a 59sec 400m.

A pretty good morning on the mountain!

So great being back on the mountain after lockdown 😍

Another good week in the back. A lottt more elevation than I've been doing recently with the mountain reopening... Quads and hammies can feel it!

Pouring rain and howling wind all day today... I've spent the last 2h trying to convince myself to go and do my workout. Seems to be slowly working :') Discipline > motivation, right?

Nice little fartlek/speed sesh this evening. 10 x 1min hard/1min easy; 2:50ish pace and 4:15ish. 6km @ 3:24/km overall

30km steady @ 3:58/km yesterday. Always enjoy these sorts of long runs; the pace just becomes easier and easier as you settle into a nice rhythm. Super consistent splits without really looking at the watch. Focus is on being very controlled, not trying to push the pace.

2 x 1500m hard tonight. That was fun! Haven't run those sort of speeds in a longgg time 😂 4:20 and 4:19 (2:54 and 2:53/k)

Just finished a good recovery week - always so important for me to freshen up a bit both mentally and physically. Time to get back at it with some 400s this evening

12 x 400s off 60s rest tonight, averaging 66s (2:45/k). First proper speed sesh in a lonnnggg time, felt good to move fast again. Rhythm not quite there yet, but pace still felt fairly controlled.

Ending a great week with a 32km steady this morning @ 3:54/km. Feeling smoooooth and comfortable. The best feeling in running

Cruise along the beautiful new 'missing link' trail in Cape Town 😍

Interested in the carbon fiber plated footwear craze? I put together a video explaining the science behind how they work: youtu.be/_78GeB3J_TI

'How not to cross a river'

It's that time of year where I start tweeting again - let's see if this lasts 😅

5 weeks to go until the Otter Trail Race. Definitely the best training I've ever had leading up to a race so I'm super keen to give it a real go. Just a few more hard weeks to go :D

Good day out at the Hout Bay Trail Challenge - taking the win in the relay with our team 🥇😁 Super fun route and felt good to give a push over a shorter trail distance

Had a solid 4h long run yesterday, after doing a tough leg strength session the day before focusing on stabilizing muscles. Trying to get these legs prepared for a few hours of technical terrain and tough descents at Otter!