Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Stijn

In the 28 days ending Feb 28, 2022:

activity	#	time	miles		km		+m
Climbing	17	12:05:00					1070
Road Running	9	7:33:07	54.12	(8:22)	87.1	(5:12)	1312
Trail Running	4	7:18:20	28.27	(15:30)	45.5	(9:38)	2438
Hiking	1	2:00:43	2.67	(1.3/h)	4.3	(2.1/h)	578
Walking	1	1:05:10	2.67	(24:23)	4.3	(15:09)	72
Orienteering	1	55:17	5.1	(10:51)	8.2	(6:45)	195	18 /	27c	66%
Strength	3	30:00
Total	34	31:27:37	92.83		149.4		5665	18 /	27c	66%

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Monday Feb 28, 2022 #

7 PM

Climbing 1:00:00 [4] +110m

CR with Jo.

17,19,21L,23L,(25Lx),22L,19Lx2

Sunday Feb 27, 2022 #

8 AM

Orienteering race 55:17 [3] *** 8.2 km (6:45 / km) +195m 6:02 / km
spiked:18/27c shoes: Brooks Cascadia 12

First O race in forever! Quite rusty with many hesitations, but only one proper mistake, heading up the wrong gully to #8. Pretty hot out there, but fun to try stay on top of things again :)

https://www.strava.com/activities/6744144854

Somehow got 2nd place, 40s behind Mark Vernon and just 22s ahead of Sarah Wimberley ;)

10 AM

Walking 1:05:10 [1] 4.3 km (15:09 / km) +72m 13:59 / km
shoes: Brooks Cascadia 12

Shadowed Inneke on the short course.

https://www.strava.com/activities/6744321000

Saturday Feb 26, 2022 #

8 AM

Trail Running 3:01:45 [2] 14.5 km (12:32 / km) +872m 9:38 / km
shoes: Brooks Cascadia 12

Up India Venster, past Maclears and the Disas at the Aqueduct, down Kasteels and back along the Pipe Track with Fran. Quite a bit of hiking thrown into the mix too.

https://www.strava.com/activities/6739326402

Friday Feb 25, 2022 #

2 PM

Climbing 1:00:00 [4] +135m

Auto-belays at CR.

18,19,19,21,(23a)x2,(26a)x4,22,18

Thursday Feb 24, 2022 #

7 AM

Road Running 42:01 [2] 8.2 km (5:07 / km) +3m 5:07 / km
shoes: Brooks Ghost 14

Heavy legs on the prom this morning - feeling pretty broken from last night's climbing. Tried to throw in a km of strides too, but wasn't really feeling it.

https://www.strava.com/activities/6730005830

Wednesday Feb 23, 2022 #

6 PM

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

CR with Jo.

17,20,21L,23L,(25Lx),23

Tuesday Feb 22, 2022 #

10 AM

Road Running 1:17:18 [3] 15.0 km (5:09 / km) +270m 4:44 / km
shoes: Brooks Ghost 14

Road loop around Lion's Head, with a 2km grind up to Kloof Nek towards the end.

https://www.strava.com/activities/6720056941

Sunday Feb 20, 2022 #

7 AM

Trail Running 1:33:51 [2] 10.3 km (9:07 / km) +586m 7:06 / km
shoes: Brooks Cascadia 12

Cogmanskop trail loop with Fran - much more runnable this way around.

https://www.strava.com/activities/6709556532

Saturday Feb 19, 2022 #

7 AM

Climbing 20:00 [4] +25m

Early session at The Scoop with Lauren before the 35 degree temps set in. Good sloper connies but sweaty crimps up high..

(27Lx) x 3

6 PM

Climbing 20:00 [4] +30m

Evening session at The Scoop with Justin, Lauren, Tash & Mikey. A few more falls at my high point dyno. Will have to come back stronger - 39 goes over 13 sessions now (on a 10m route)!

(27Lx) x 3

Friday Feb 18, 2022 #

7 AM

Road Running 55:28 [3] 10.8 km (5:08 / km) +34m 5:03 / km
shoes: Brooks Ghost 14

Cogmanskloof run with Fran. Threw in 5 intervals of 600-800m @ 4:15-4:25

https://www.strava.com/activities/6700043344

Thursday Feb 17, 2022 #

5 PM

Climbing 30:00 [4] +30m

The regular evening session at The Scoop with Justin, Lauren, Dion & Caro. Better conditions today - got up to my high point twice, but wasn't quite able to make the dyno stick. Fun vibe at the crag with everyone trying hard on their projects.

(27Lx) x 4

Wednesday Feb 16, 2022 #

5 PM

Climbing 15:00 [4] +25m

Evening session at the Scoop with Justin, Lauren, Dion & Caro. Cooler today, but now the sloper felt glassy... urgh. This is getting frustrating.

(27Lx) x 3

Tuesday Feb 15, 2022 #

7 AM

Trail Running 1:38:33 [3] 10.7 km (9:13 / km) +618m 7:09 / km
shoes: Brooks Cascadia 12

Cogmanskop trail loop. Extremely rocky so the downhill pace was cautious at best. Beautiful views!

https://www.strava.com/activities/6685075155

Monday Feb 14, 2022 #

6 AM

Road Running 48:05 [3] 9.3 km (5:10 / km) +72m 4:59 / km
shoes: Brooks Ghost 14

https://www.strava.com/activities/6680433470

6 PM

Climbing 20:00 [4] +25m

Evening session at the Scoop with Tristan, Sofia & Dion. Connies were way too hot so the sloper on my project was greasy as hell. No luck today.

(27Lx) x 3

Sunday Feb 13, 2022 #

6 AM

Climbing 20:00 [4] +35m

Early start for Jo to try send her 24 before the sun hit the crag. Unfortunately conditions were very slippery so no luck there and I had to clean the draws. Then went to Berlin Wall (on the other end of town again) and climbed quite a run-out, but good 22 there.

(24Lx),22L

5 PM

Climbing 30:00 [4] +30m

Evening session at The Scoop with Dion, Colin & Tristan. Getting closer to sending my project now - managed to stick the dyno at the top today.

(27Lx) x 3

Saturday Feb 12, 2022 #

2 PM

Climbing 45:00 [4] +40m

Working from Montagu for the next week - here with Jo this weekend. Bit of a furnace today, but put up draws on my project and Jo's project, and she managed to send the 22 as well. 2 different crags on opposite ends of town - very efficient!

22L,(27Lx),(24L)

Friday Feb 11, 2022 #

6 AM

Road Running 43:36 [3] 8.4 km (5:11 / km) +227m 4:34 / km
shoes: Brooks Ghost 14

https://www.strava.com/activities/6664514477

Thursday Feb 10, 2022 #

10 AM

Road Running 53:40 [2] 10.0 km (5:22 / km) +149m 5:00 / km
shoes: Brooks Ghost 14

Greenpoint loop with Fran.

https://www.strava.com/activities/6659926807

Wednesday Feb 9, 2022 #

7 AM

Trail Running 1:04:11 [3] 10.0 km (6:25 / km) +362m 5:26 / km
shoes: Brooks Cascadia 12

Lekker Lion loop & Signal Hill contour.

https://www.strava.com/activities/6654124351

6 PM

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

CR with Jo.

16,16,19L,(25L),(26L),(23Lx)

Tuesday Feb 8, 2022 #

7 PM

Climbing 1:00:00 [4] +80m

CR with Justin & Lauren.

19,17,22 + 30mins spray wall

Strength 5:00 [3]

3 sets of campus laddering with feet on

Monday Feb 7, 2022 #

6 PM

Road Running 50:08 [3] 10.0 km (5:01 / km) +138m 4:41 / km
shoes: Brooks Ghost 14

Around the mountain for a stretch on the prom and back.

https://www.strava.com/activities/6645923941

Sunday Feb 6, 2022 #

11 AM

Climbing 45:00 [4] +50m

At The Hole with Justin, Lauren & Tash. Need to get conditioned for this roof climbing again!

(24L),(25Lx),(25x)

Saturday Feb 5, 2022 #

3 PM

Climbing 1:00:00 [4] +85m

CR with Lauren.

18,20,20L,(25Lx),21L,24

Friday Feb 4, 2022 #

3 PM

Strength 20:00 [4]

3 x 15s hanging L-sits with 30s rest
3 x 5 power pull-ups with 2min rest
2 x frenchies with 1 min rest
3 x 5 hanging leg tucks with 30s rest

5 PM

Road Running 46:37 [3] 8.4 km (5:33 / km) +244m 4:51 / km
shoes: Brooks Ghost 14

https://www.strava.com/activities/6630413243

Thursday Feb 3, 2022 #

6 PM

Road Running 36:14 [3] 7.0 km (5:11 / km) +175m 4:36 / km
shoes: Brooks Ghost 14

https://www.strava.com/activities/6625944789

Wednesday Feb 2, 2022 #

7 PM

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

CR with Lauren.

19,18,19 + 45mins spray wall

Strength 5:00 [3]

One arm hangs on the spray wall & some campus laddering.

Tuesday Feb 1, 2022 #

7 AM

Hiking 2:00:43 [1] 4.3 km (2.1 kph) +578m
shoes: Brooks Cascadia 12

When Ant offers an opportunity to go climb one of the TM classic trad routes, you move meetings to make it happen! :)

Used India Venster to access the route.

https://www.strava.com/activities/6614708241

9 AM

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

Climbed Last Tango (20) with Ant & Lauren. Following all 3 pitches as usual on trad routes. Tricky little crux low down but then some really fun, exposed climbing, including a step off a ledge over a roof which was supposed to only be a 16 but was definitely quite a sandbag with 500m of air below your feet!

20,16,16

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