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Training Log Archive: Stijn

In the 30 days ending Sep 30, 2009:

activity	#	time	miles		km		+m
Hiking	4	14:58:22	32.31	(2.2/h)	52.0	(3.5/h)	1670
Climbing	4	5:15:00					270
Mountain Biking	1	1:40:10	15.58	(9.3/h)	25.07	(15.0/h)	180
Gym Bike	3	1:30:00	29.19	(19.5/h)	46.97	(31.3/h)
Road Running	1	40:16	5.1	(7:54)	8.2	(4:55)	65
Cycling	1	21:50	4.66	(12.8/h)	7.5	(20.6/h)	125
Total	14	24:25:38	86.83		139.74		2310

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Tuesday Sep 29, 2009 #

Road Running 40:16 [3] 8.2 km (4:55 / km) +65m 4:43 / km
ahr:171 max:185 shoes: Salomon XT Wings

Getting back into this running thing so that I have some semblance of fitness for the rogaine...

Sunday Sep 27, 2009 #

Hiking 3:46:32 [2] 9.0 km (2.4 kph) +400m
shoes: Salomon XT Wings

08:00 - Did an out and back to the highest pothole at the start of the SX2007 gorge. I just had to show the others this place... and do some jumping :-)

Saturday Sep 26, 2009 #

Hiking 1:06:49 [3] 4.0 km (3.6 kph) +280m
shoes: Salomon XT Wings

11:00 - Took a stroll down to the Malolotja waterfall view. That's right, Swaziland - man I love this place :-)

Hiking 1:44:13 [2] 6.0 km (3.5 kph) +180m
shoes: Salomon XT Wings

16:30 - and a late sunset stroll overlooking the Ngwenya peaks.

Thursday Sep 24, 2009 #

Hiking 2:00:00 [3] 8.0 km (4.0 kph) +250m
shoes: Salomon XT Wings

Final scouting session for the Hennops map. It is finally done! :-) Not the most detailed map you'll ever see but Dave will show me how it's supposed to be done when his map comes out ;-)

It's been an eye-opener... mapping is bloody hard work - respect to those who churn these out regularly!

Anyway - see you all at the MTB-O, Sun 4 October. No excuses :-)

Sunday Sep 20, 2009 #

Climbing 1:30:00 [2] +50m

Late afternoon at Strubens. Taught some beginners how to climb and then managed to break Seth's little speed climb record on the 17. 13.6 seconds :-) 12, 13, 19, 14, 17.

Saturday Sep 19, 2009 #

Climbing 1:00:00 [4] +100m

We spent the day at Bronkies. 15, 17, 16, 20 (onsight).

Wednesday Sep 16, 2009 #

Cycling 21:50 [4] 7.5 km (20.6 kph) +125m
shoes: Scott Yecora

Another spin around the suburbs to check if my injury has recovered... not quite.

Saturday Sep 12, 2009 #

Mountain Biking 1:40:10 [2] 25.07 km (15.0 kph) +180m

Late afternoon spin through the West Coast National park with Fran.

C • on holiday again? 1

Thursday Sep 10, 2009 #

Gym Bike (FNB Cycle Challenge) 30:00 [5] 15.8 km (31.6 kph)
ahr:185 max:205

Well I thought this was my 10th and last session but it turns out that they've extended it by a week and will only be counting the best 8 sessions with replacement allowed. Seems I'll have to ride some more to fight off the competition... ugh! 498 kCal this time...

Wednesday Sep 9, 2009 #

Climbing 1:15:00 [3] +50m

Late afternoon session at Strubens II with Seth. Nice little crag - much better than the lower Strubens and the grading is quite a bit more sandbagged! 16, 18, 20, 18, 16.

Sunday Sep 6, 2009 #

Hiking 6:20:48 [3] 25.0 km (3.9 kph) +560m
shoes: Salomon XT Wings

Mapping at Hennops. Good luck to the person that will have to add the necessary detail for a foot-O... this place is huge! It doesn't help that they keep adding MTB singletrack every week. Oh and the whole property got burnt by a huge fire on Monday. It's all very runnable now ;-)

C • MTB and fire 2

Saturday Sep 5, 2009 #

Climbing 1:30:00 [3] +70m

Late afternoon session at Strubens. Did a few easy routes before getting sand-bagged on a very traddy 18. Then I thought I'd hurt myself on the 24 before another easy route and some speed-climbing on a 17 - the best time was 14s (it's only 7m high though). 15, 16, 18, 14, 17.

Friday Sep 4, 2009 #

Gym Bike (FNB Cycle Challenge) 30:00 [5] 15.71 km (31.4 kph)
ahr:191 max:207

9th session logged - just 1 to go. 497 kCal and a new max HR... 207 eish!

C • Wow 1

Tuesday Sep 1, 2009 #

Gym Bike (FNB Cycle Challenge) 30:00 [5] 15.46 km (30.9 kph)
ahr:191 max:203 (injured)

8th session logged - ugh! So that's what 2 weeks of inactivity does to my anaerobic fitness... Just 485 kCal and I suffered like a dog to get there.

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