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Training Log: Stijn

In the last 7 days:

activity # timemileskm+m
  Hiking1 6:01:46 9.32(1.5/h) 15.0(2.5/h) 1051
  Road Running2 3:18:15 22.93(8:39) 36.9(5:22) 536
  Climbing1 20:00 30
  Strength1 5:00
  Total5 9:45:01 32.25 51.9 1617
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Thursday Mar 23 #

6 AM

Road Running intervals 36:57 intensity: (1:24 @1) + (8:57 @2) + (11:30 @3) + (14:39 @4) + (27 @5) 8.4 km (4:24 / km) +74m 4:13 / km
ahr:167 max:193 shoes: Asics Gel Nimbus 19

Included 4 x intervals:

940m flat @ 3:27/km 176HR
730m gradual up @ 3:42/km 184HR
760m down @ 3:16/km 185HR
750m gradual down @ 3:33/km 181HR

TE 4 http://www.movescount.com/moves/move148093772
8 PM

Strength 5:00 [3]

Monday Mar 20 #

6 AM

Hiking 6:01:46 [1] 15.0 km (2.5 kph) +1051m
shoes: Asics Gel Fuji Sensor 3 #2

Out and back hike to Summit Sneeuberg, the highest peak in the Cederberg at 2027m. Great to finally go past the Maltese Cross as well. Some fun scrambling, chimneys and tunnels to access the summit! With Fran, Charne, Jo, Inneke, Sarah & Roland on a mercifully cool day.

Charne mildly sprained her ankle on the way up, so the pace was a bit slower after that. But she soldiered on :)

http://www.movescount.com/moves/move147965558

Sunday Mar 19 #

6 AM

Road Running 2:41:18 intensity: (11:55 @1) + (59:13 @2) + (1:01:23 @3) + (28:47 @4) 28.5 km (5:40 / km) +462m 5:14 / km
ahr:160 max:187 shoes: Asics Gel Nimbus 19

Stayed at Sanddrif in the Cederberg for the long weekend so did our long run training on the extensive gravel roads in the area. Over Kromrivier Pass, past Kromrivier & Truitjieskraal and back via Stadsaal Caves. Got a bit hot towards the end but otherwise a great run with Charne.

TE 4.4 http://www.movescount.com/moves/move147965575
5 PM

Climbing 20:00 [3] +30m

Sunset climbing at Truitjieskraal. Such a spectacular place with all the maze-like rock formations. 15,18.

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