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Training Log Archive: Stijn

In the 30 days ending Apr 30, 2010:

activity	#	time	miles		km		+m
Hiking	2	11:56:00	17.4	(1.5/h)	28.0	(2.3/h)	1175
Mountain Biking	3	4:04:53	45.24	(11.1/h)	72.8	(17.8/h)	835
Climbing	5	3:35:00					110
Road Running	4	1:57:16	14.23	(8:14)	22.9	(5:07)	245
Cycling	2	1:55:47	25.13	(13.0/h)	40.44	(21.0/h)	405
Orienteering	2	1:01:10	3.17	(19:18)	5.1	(12:00)	135	14 /	19c	73%
Trail Running	2	17:28	2.24	(7:48)	3.6	(4:51)	50
Total	20	24:47:34	107.4		172.84		2955	14 /	19c	73%

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Thursday Apr 29, 2010 #

5 PM

Mountain Biking 1:17:04 [4] 26.19 km (20.4 kph) +250m
shoes: Scott Yecora

Ride along the Braamfontein Spruit & a loop through St Stithians with Kev.

Tuesday Apr 27, 2010 #

9 AM

Climbing (National Lead Comp) 30:00 [4]

Unfortunately there was only 1 qualifying route. I got 3/4 of the way up it but due to national competition, that wasn't good enough to get me too the semi-finals. Fun to watch the top climbers though!

Wednesday Apr 21, 2010 #

11 AM

Cycling 1:18:59 [3] 27.82 km (21.1 kph) +250m
shoes: Scott Yecora

Cruised along some quiet suburb roads through Sunninghill and Bryanston.

Tuesday Apr 20, 2010 #

6 PM

Climbing (Joburg Boulder Final) 20:00 [5]

Sweet! I made the finals :-) I was 12th out of the 12 to qualify so was seriously in over my head with the routes set for the final. Still, gave it my all and managed to take 10th place (or 3rd last...). Fun comp!

C • O? 4

Sunday Apr 18, 2010 #

Event: Gauteng Short Course Stirrup Glen

8 AM

Trail Running warm up/down 9:06 [3] 1.8 km (5:03 / km) +35m 4:36 / km
ahr:161 max:174 shoes: Salomon XT Wings

Run from the cars to the event centre at Stirrup Glen.

9 AM

Orienteering race (Stirrup Glen Sprint Final) 42:49 [3] *** 3.1 km (13:49 / km) +90m 12:04 / km
spiked:14/19c shoes: Salomon XT Wings

Terrible run with #2 starting me out with a lovely 7 min mistake! I was in the parallel valley and took far too long to realise the problem. Made several small mistakes after that and a major route choice error to #6. Ugh.

11 AM

Orienteering (Map Memory Relay) 18:21 [4] *** 2.0 km (9:11 / km) +45m 8:15 / km
shoes: Salomon XT Wings

Ran the first 8 controls of the ladies course with Kev, swapping the map at each control and the person without the map running that leg from memory. Surprising how easy it is to remember long route choices - just found that being able to look at the map close to the control again would be useful.

12 PM

Trail Running warm up/down 8:22 [4] 1.8 km (4:39 / km) +15m 4:28 / km
shoes: Salomon XT Wings

Run back to the cars with Kev.

MEN - Splits

Saturday Apr 17, 2010 #

9 AM

Climbing 45:00 [3] +60m

Climb at Bronkies. Finally sent the 22 I've been battling with there. 17, 22, 20.

Thursday Apr 15, 2010 #

4 PM

Mountain Biking 1:20:36 [4] 25.1 km (18.7 kph) +240m
ahr:161 max:197 shoes: Scott Yecora

Braamfontein Spruit from the Witkoppen side to Saint Stithians and back. Dicing mates on that Saints hill is a good way to get the HR all the way up!

Tuesday Apr 13, 2010 #

6 PM

Road Running warm up/down 10:00 [3] 1.5 km (6:40 / km) +55m 5:38 / km
shoes: Salomon XT Wings

Road Running (Sunninghill Striders TT) 17:44 [4] 4.0 km (4:26 / km) +55m 4:09 / km
shoes: Salomon XT Wings

Monday Apr 12, 2010 #

9 AM

Road Running 30:00 [3] 5.8 km (5:10 / km) +45m 4:59 / km
shoes: Salomon XT Wings

Easy run - left my watch at home again :-)

7 PM

Climbing (Joburg Boulder League) 1:15:00 [4]

Some very tough problems this round. One of my worst scores at 44pts so it won't count to the final score.

Sunday Apr 11, 2010 #

8 AM

Mountain Biking 1:27:13 [4] 21.51 km (14.8 kph) +345m
ahr:166 max:189 shoes: Scott Yecora

My first ride at Teak Place and I was blown away by all the singletrack... will definitely be back!

C • Teak Place 2

1 PM

Climbing 45:00 [3] +50m

Afternoon climb at Radioactive crag. 14, 19, 19.

Wednesday Apr 7, 2010 #

11 AM

Cycling 36:48 [3] 12.62 km (20.6 kph) +155m
ahr:152 max:182 shoes: Scott Yecora

Short ride around Sunninghill - first time I've been on my bike since the Rogaine in Nov 2009... gulp!

4 PM

Road Running 29:32 [3] 5.8 km (5:06 / km) +45m 4:54 / km
ahr:174 max:186 shoes: Salomon XT Wings

Monday Apr 5, 2010 #

Road Running 30:00 [3] 5.8 km (5:10 / km) +45m 4:59 / km
shoes: Salomon XT Wings

Didn't take my watch and took it easy...

Saturday Apr 3, 2010 #

8 AM

Hiking 6:19:00 [3] 13.5 km (2.1 kph) +250m
shoes: La Sportiva Tibet

Day 2 back down the hill. Pretty slow-going trying to avoid all the spider-webs on the way down.

Friday Apr 2, 2010 #

11 AM

Hiking 5:37:00 [3] 14.5 km (2.6 kph) +925m
shoes: La Sportiva Tibet

Fran and I did the 2-day Uitsoek trail near the Sudwala Caves. Day 1 was pretty rainy and muddy through the forest...

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