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Training Log: Stijn

In the last 7 days:

activity # timemileskm+m
  Trail Running2 4:33:56 26.35(10:24) 42.4(6:28) 1406
  Route-setting1 2:30:00 60
  Climbing3 2:30:00 205
  Road Running2 1:44:54 11.43(9:11) 18.4(5:42) 424
  Total8 11:18:50 37.78 60.8 2095
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Thursday Aug 22 #

7 AM

Trail Running 2:24:51 intensity: (31:14 @2) + (1:20:56 @3) + (32:41 @4) 22.0 km (6:35 / km) +738m 5:38 / km
ahr:165 max:186 shoes: Asics Gel Fuji Trabuco 6 #4

Solo run at Klippies - at a slightly more sensible pace ;) Took the firebreak yellow up instead of the river climb and added the entire red loop at the end. Legs feeling pretty leaden on the last down. Probably cumulative fatigue from stairs on Tuesday as well.

TE 4.1 http://www.movescount.com/moves/move303487070

8 PM

Climbing 1:00:00 [4] +70m

Lead League with Rob. 43 points.

18L,20L,(26Lx),(28Lx),(30Lx),(22Lx),(22Lx),19L.

Tuesday Aug 20 #

4 PM

Road Running 1:01:51 intensity: (22:00 @2) + (23:47 @3) + (16:04 @4) 10.0 km (6:11 / km) +350m 5:16 / km
ahr:160 max:191 shoes: Asics Gel Nimbus 20

6 x Westcliff Stairs, including the run there & back. Kept the effort a little more in control this week.

2:32 169ahr 179max
2:35 174ahr 183max
2:34 175ahr 184max
2:32 178ahr 186max
2:31 180ahr 187max
2:31 182ahr 190max

Downs in ~1:50

TE 3.9 http://www.movescount.com/moves/move303205832

Monday Aug 19 #

10 AM

Route-setting 2:30:00 [1] +60m

Set a purple 24 on The Island for the Lead League. It gets pretty desperate at the top through the "circle of death" ;)
2 PM

Climbing 30:00 [4] +45m

Fore-running. 17,18,(24).

Sunday Aug 18 #

12 PM

Road Running 43:03 intensity: (2:21 @1) + (19:26 @2) + (21:16 @3) 8.4 km (5:08 / km) +74m 4:55 / km
ahr:156 max:172 shoes: Asics Gel Nimbus 20

3 PM

Climbing 1:00:00 [4] +90m

CR with Rob. 16L,19L,22L,21,23,20.

Saturday Aug 17 #

7 AM

Trail Running 2:09:05 intensity: (11:10 @2) + (1:02:05 @3) + (55:50 @4) 20.4 km (6:20 / km) +668m 5:26 / km
ahr:169 max:189 shoes: Asics Gel Fuji Trabuco 6 #4

Good, solid run at Klippies with Rob. He kept me working hard on what is shockingly my longest run of the year so far...

TE 4.7 http://www.movescount.com/moves/move302596331

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