Weeks to go 7…27 Dec- 2 Jan_ Hard week

Last hard week before an important rest week.
Train hard, you will recover next week.

Mon	4pm 5 X2000m (2tt), 1 X1000m all 2min rest
Tues	7:30am races to places 60min paddle, 5pm meet at track: 3X 1000m, 2 min rest, 5X 400m, 90 sec rest, 2X200m, 60 sec rest- all @ i pace,
Wed am	Mangrove run 75 min 6:30am Engen
Wed pm	5:15pm (to be confirmed) 4X1000m, 60 sec rest, 4X100, 700, 200, 90sec rest, 1 split thousand
Thurs	Dice or similar session
Fri	Burman Bush Hellrun+ Buttery loop 65 min 6:30am Engen

If you choose to do fast drak, take wed eve off, and do wed session on weekend along with a long session as your sat and sunday.

Merry Christmas!

Merry Christmas fellow hell runners.
Don't eat too much tomorrow.
See you at cricket on boxing day...
Long session at 6am on Sunday before heading to Kingsmead

Weeks to go 8…20-26 Dec_ Medium week

An important 2 weeks ahead.
Things are gonna get a bit nasty from here...

Mon	4:30pm 4x 1Km, 60s rest, 4x (1Km, 20s, 200m fast, 100sec rest), 2min rest, 1 split thousand
Tues	Track session in am- prob hills… meet at Venice/ Innes @ 6:15am all warmed up and ready. Paddle- midday, 45 min paddle with races to places 1pm- head to Margie Oliver’s wake in PMB, leave from KCC
Wed am	Burman hellrun- 2 laps! run 60 min 5:45am Engen
Wed pm	Dice at Shongweni
Thurs	5pm- 5 x2000 (1tt). Light run if the legs are OK after 2 laps of hell on wed
Fri	Rest

Still waiting to see what Justin's session is going to be, but pretty sure its hills. Will update if neccesary so check again on monday avie.   Justin's group are doing fartlek...
3x3min 2min jog
4x2min 1min jog
6x1min 1min jog
Total time 43min
I am still keen to do Sir Arthur hills, so meet at the robot at 6:15 if you are too.

Many of us will be wanting to head up to Margie's memorial on tues, so it's a morning run, lunchtime paddle and then head to PMB with the KCC convoy that is gathering at 1pm at lugs.
Thursday- doubt there will be a dice, so we'll make a good Dusi session up.
Weekend... Merry Christmas! Don't let your training get in the way of family time... but squeeze it in.
Boxing day... long session at lugs early and then head to test match at Kingsmead

Water water everywhere... time to go tripping

Any river you wanna paddle on in KZN has water.
Get out there!

Training wed 15 Dec @DUC

Meet at DUC at 4:30 for training.
You might even be able to paddle a K1 its gonna be so flat!
But we'll be in ski's just in case there are a few ripples

Weeks to go 9…13-19 Dec_ Recovery week

This week is a bit easier. Use it to gain some respite for 2 hectic weeks ahead.

Mon	3X1000m, @60 sec,4X [1000m, 20 sec rest, 40 sec sprint]@90 sec
Tues	Track 5:15pm...4x1000m at I-pace 90sec rest then 6x400m at I-pace 60sec rest total 6,4km
Wed am	Mangrove run  6am Engen
Wed pm	Pyramids 321, 123 x2, 4X30sec on/off
Thurs	Dice
Fri	Burman Bush Hellrun 6am Engen

Ideally your weekend should consist of shorter sessions than you have been doing. Remember to let the legs recover too.

Weeks to go 10… 6-12 Dec_ Hard week

Hi all,
Well done to Ant for taking 50 Miler. Everyone else seemed to go OK
This week is a bit tricky. We need to do a hard week to get us back on cycle for Dusi, but having done 50 Miler over the weekend you might be a bit tired.
Rest on Monday if you need to.
Wed will be a hard day to get through training.
Another recovery week coming next week.
Time to pick up the running properly now!

Mon	Go for a run if you are feeling up to it. Not really important to paddle
Tues	Paddle 5:45am- approx 60 min races to places, Track 5:15pm
Wed am	Mangrove run + add on- 5:45am Engen
Wed pm	5 x2000 (2tt, 3 in pairs)
Thurs	Dice
Fri	Burman Bush Hellrun + add on- 5:45am Engen

If anyone is keen to go up to Underberg for the weekend, it should be fun.
Perhaps trip the top section down to Hatcheries on sat, and do the mixed doubles race on sunday... if there is water!

Water on the way down...

50 Miler water has been released from Henley... and there is some rain water topping it up!
10 cumecs coming out of Henley early this morning, with 15 cumecs coming over the MotoX weir in PMB. And its still raining around Maritzburg.
Check this link for more details. Pick option 11 and click go

Training Wed 1 Dec- avoid Low Tide

Hi Guys
Low tide is to be avoided today...
Session starts at 5 on the dot.
Low tide is at 6:39pm and we are trying to avoid hitting too many sandbanks
Will prob paddle from around about the tee box, around Connaught and back for 2000m.
The stretch between the bridges has too many odd shallow banks to paddle properly.
Exactly 11 weeks to go at midnight!
Stu

Weeks to go 11… 29 Nov- 5 Dec_ Recovery week

About to head off on the Burman Bush Hellrun on fri 26 Nov...

Next week is a bit easier with 50 Miler waiting for us on the weekend.

Weeks to go 11… 29 Nov- 5 Dec_ Recovery week
Mon	4x500 build up, 75s rest, 4xsplit thousand, 75s rest, 2min, 5x 1min on/ off
Tues	Track 5:15
Wed am	Mangrove run 6am Engen (short)
Wed pm	6 x200fast, 800steady, 2 min rest
Thurs	Dice- 1500m hard+ take it ease for the rest of dice
Fri	Ant is running the Hellrun- anyone else can join him. I’ll be resting

On wed avie, the tide is gonna be super low, keep an eye out for a change in training venue. Will put a comment here on wed before lunch.
On wed morning, we will run for about 45 min.
On fri, Ant is running up the hill if you are keen to do it the day before 50 Miler
Thurs, 50 Miler registration at KCC- get your goodies so you don't have to drive to Hillcrest

A few issues...
Training is supposed to be done as a group!
That means generally staying down below the lemon tree (2000m and 1000m start point)  and turning for intervals as neccesary.
And waiting for others to catch up on runs.  Easy enough to run up and down the road a few times where the path crosses to keep your heart rate up.  Nuff said

Not much water...

Not much water in rivers as of this morning. Hopefully some rain will arrive and make tripping possible.
Will put something up here if rivers come up.

Weeks to go 12 22-28 Nov- Medium week

Mon	2x1Km @75%, 60s rest, 8x500m @85%, 75s rest, 3mins, 8x 30sec on/off- to blow (till you can’t paddle any more)
Tues	Savages Time Trial @cycle track 5:30ish will add details as a comment when they are available
Wed am	Mangrove run 6am Engen with short add on option
Wed pm	4 x2000 (1tt)
Thurs	Duct race @ KCC Start 5:30pm- wear shoes
Fri	Burman Bush Hellrun 6am Engen

Another week to lead us into 50 miler.
Speaking of 50 miler entries close on the 26th...
There will also be an easy paddle on tues morning @6am- about 40mins
Mon- by the end of the session you should be struggling to paddle for 30 sec at speed, just keep the arms turning
On wed, don't go too hard- race the next day.
That also means one easy day on the weekend

Next week is a bit easier, but then 50 Miler is on the weekend to ramp things up

What a Hill session

If your legs are feeling good after that session on tues evening... you didn't do it properly.
Justin is gonna make sure we all fly on land come Dusi.
And if you need shoes, he is your man- 031 564 1200

Water Levels...

Hi everyone
Hard week ahead, I might be a tad late on Monday, so get on the water and get going on time.
Had a look at weather forecasts and there is some rain hopefully on the way.
At present, some good rain is forecast for Saturday evening, with not much else to top up rivers earlier in the week.
That means one of 2 things... The Umko might have enough water to race in at the end of the month if it keeps raining
or... if it rains near PMB, the Dusi? Umgeni might have some water for tripping over the weekend.
Check here for water levels http://www.dwa.gov.za/Hydrology/rtmain.aspx and pick option 11 from the menu at the top of the page.
Mzunduzi at Hamstead park is the MotoX weir
Mzunduzi at Inanda location is Dusi Bridge
Umgeni at Egugwini is Gauging weir below Ibis Point

Also, please don't drink from the Runner's tap at Athlone Bridge Engen- 2 of us drank the water there on fri and were struck down properly. Great for weight loss... not good for training!

13 weeks to go

Weeks to go 13 15-21 Nov- Hard week

Mon	4 x 1000, 90 sec rest, 4 x 1000, 20 sec rest, 200, 1:40 rest
Tues	Track session with Justin Hand 5:15pm
Wed am	Mangrove run 6am Engen
Wed pm	5 x2000, no 2 as individual time trial, no. 4 as paired tt
Thurs	Dice
Fri	Burman Bush Hellrun 6am Engen

A hardish week to get your body ready for some hard work at 50 Miler next weekend

I will not be there on wed avie to lead the session, I will do the session earlier in the afternoon if anyone wants to join me.

Lets get going