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Training Log: Stijn

In the last 7 days:

activity # timemileskm+m
  Climbing3 3:10:00 270
  Trail Running1 2:43:00 9.07(17:58) 14.6(11:10) 938
  Road Running2 1:34:09 11.25(8:22) 18.1(5:12) 242
  Strength1 30:00
  Total6 7:57:09 20.32 32.7 1450
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3:23
0:00
WeThFrSaSuMoTu

Tuesday Sep 21 #

7 AM

Road Running 43:53 [2] 8.1 km (5:25 / km) +88m 5:08 / km
shoes: Brooks Ghost 11

Sunday Sep 19 #

12 PM

Climbing 1:30:00 [4] +120m

Long lazy session at CR with Justin and then with Lauren ;)

18,19,20L,(22Lx),22L,23L,(24),(22L)

Saturday Sep 18 #

9 AM

Trail Running 2:43:00 [2] 14.6 km (11:10 / km) +938m 8:27 / km
shoes: Brooks Cascadia 12

Silvermine, Blackburn Ravine, contour path to Chapman's Peak and back over into Silvermine - brilliant loop on a beaut of a day with Fran.

https://www.strava.com/activities/5983439901
3 PM

Climbing 40:00 [4] +50m

At the Mine with Justin and Lauren. Was feeling pretty lazy and worn-out after the morning run and some beers over lumch, but decided to finally put Sickle Moon to bed. It's "only" 22, but quite steep and beta intensive - I had put 5 attempts into it back in 2005, one attempt last year, and got it 2nd go in this session. Must be my longest ever project at 16 years ;) Fun route once it all flows together.

(26L),(22L),22L

Friday Sep 17 #

4 PM

Climbing 1:00:00 [3] +100m

Auto-belays at CR. 17,18,18,19,20,21,24.

Strength 30:00 [4]

Some hangs and asymmetric pull-ups
One arm hangs on the spray wall
5 x 10 finger rolls with 20kg, alternating arms
3 x 30s hanging L-sits with 30s rest
2 x 5 hanging leg tucks
3 sets of 10 I's, Y's & Ts with 1kg
Mobility cool-down

Wednesday Sep 15 #

6 AM

Road Running 50:16 [4] 10.0 km (5:02 / km) +154m 4:40 / km
shoes: Brooks Ghost 11

Run with Neal in Sandton - working hard at times..

https://www.strava.com/activities/5962712898

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