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Training Log Archive: Stijn

In the 30 days ending Apr 30, 2012:

activity # timemileskm+m
  Hiking6 36:04:45 47.72(1.3/h) 76.8(2.1/h) 4010
  Climbing1 4:30:00 150
  Road Running6 3:24:58 25.13(8:09) 40.45(5:04) 345
  Orienteering3 1:55:07 11.68(9:51) 18.8(6:07) 40029 /43c67%
  Cycling1 1:29:13 19.05(12.8/h) 30.66(20.6/h) 430
  Strength7 1:25:00
  Total24 48:49:03 103.59 166.71 533529 /43c67%

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Monday Apr 30, 2012 #

11 AM

Hiking 3:34:41 [3] 8.0 km (2.2 kph) +215m
shoes: La Sportiva Tibet

Down to the cars at Welbedacht, summitting Consolation Peak on the way.

Sunday Apr 29, 2012 #

7 AM

Hiking 4:29:09 [3] 15.0 km (3.3 kph) +815m
shoes: La Sportiva Tibet

Crystal Pool to Spout Cave in an advance party with Justin & Ray to go trad climbing.
1 PM

Climbing 4:30:00 [3] +150m

Climbed Maiden's Prayer, a 6-pitch trad 18 on Tafelberg. Beautiful, sustained climbing which made lugging the rope and trad gear for 3 days worth it! Got back to Spout Cave as it got dark.

Saturday Apr 28, 2012 #

11 AM

Hiking 7:00:58 [3] 15.0 km (2.1 kph) +1080m
shoes: La Sportiva Tibet

Day 1 of a 3-day Cederberg hike & climb. First day was from Algeria to Crystal Pools. Spectacular, rugged wilderness.

Friday Apr 27, 2012 #

12 PM

Strength 10:00 [3]

Thursday Apr 26, 2012 #

9 PM

Strength 5:00 [4]

Tuesday Apr 24, 2012 #

5 PM

Road Running 30:41 [2] 5.8 km (5:17 / km) +45m 5:06 / km
shoes: Asics Gel Nimbus 13

Easy jog around Sunninghill.

Monday Apr 23, 2012 #

7 PM

Strength 30:00 [4]

Sunday Apr 22, 2012 #

10 AM

Orienteering (St Johns Sprint) 27:24 [4] *** 4.3 km (6:22 / km) +110m 5:39 / km
spiked:13/22c shoes: Asics Gel Trail Sensor 5

Disaster. Despite the DSQ for missing number 11 entirely, I had a terrible race with zero flow and plenty of small mistakes. Frustrating..

Course distance was 3.3km.

Saturday Apr 21, 2012 #

9 AM

Cycling 1:29:13 [4] 30.66 km (20.6 kph) +430m
shoes: Scott Yecora

Sandton loop with Fran. Pushed hard up the hills in the first half and then cruised home.

Friday Apr 20, 2012 #

5 PM

Road Running 47:33 [3] 9.75 km (4:53 / km) +130m 4:34 / km
shoes: Asics Gel Nimbus 13

Another PB (for the route, not the distance) at a brisk but comfortable pace.

Thursday Apr 19, 2012 #

5 PM

Strength 15:00 [4]

Wednesday Apr 18, 2012 #

5 PM

Road Running 26:11 [4] 5.8 km (4:31 / km) +45m 4:21 / km
shoes: Asics Gel Nimbus 13

Pushed it and got my PB for this route with lots left in the tank.

Tuesday Apr 17, 2012 #

7 AM

Strength 15:00 [4]

Sunday Apr 15, 2012 #

9 AM

Road Running 42:11 [2] 7.5 km (5:37 / km) +35m 5:30 / km
shoes: Asics Gel Nimbus 13

Along the promenade from Sea Point to Clifton and back with Fran. Rainy!

Friday Apr 13, 2012 #

6 PM

Road Running 30:25 [3] 5.8 km (5:15 / km) +45m 5:03 / km
shoes: Asics Gel Nimbus 13

First 2km warm-up with Fran and the rest faster on my own.
7 PM

Strength 5:00 [4]

Wednesday Apr 11, 2012 #

7 PM

Orienteering race (Melville Metrogaine) 1:05:31 [2] 10.2 km (6:25 / km) +215m 5:49 / km
shoes: Asics Gel Nimbus 13

Did the 1-hour course with Fran. I aimed to clean-out the middle section of the map, East of Beyers Naude with the option of crossing over to the West side if we had extra time at the end. Twas a really hilly course, with several out-and-back route choices required to get the points. We were at the bottom of Beyers (#56) with about 12 minutes to spare so Fran pushed hard up the hill and we managed a quick loop to the West before pushing it to the finish. We were 30s late which cost us 10 penalty points, but our initial 700-point haul was enough to secure 1st mixed team and 3rd overall :-) Fun area to have this in and great to see all the RunJozi shirts make an appearance again!

Sunday Apr 8, 2012 #

8 AM

Hiking 8:40:15 [3] 15.5 km (1.8 kph) +720m
shoes: La Sportiva Tibet

Neal was better the next morning but now it was Lauren's turn to get ill. She could barely walk and after taking 2 hours to cover the first 2km, we managed to call the park rangers to pick her and Dev up with the Landcruiser. Luckily we had managed to reach a jeep track that morning. We waited 2 hours for the pick-up and then the remaining 4 of us hiked back to the main camp via Timbeleni and another epic battle through brambles across the Malolotja River. Despite all the ilness, we had a good hike - I really love how wild and mountainous this place is!

Saturday Apr 7, 2012 #

8 AM

Hiking 5:35:32 [2] 8.0 km (1.4 kph) +960m
shoes: La Sportiva Tibet

Neal woke up with a stomach bug which he had probably gotten from drinking the river water. He soldiered on anyway and we made our way over Silotfwane Peak into the Mhlangamphepha valley. Neal was feeling terrible at the top of the climb so we cut our day short at Siweni camp to let him sleep it off by the next day. No paths the whole day and a full hour of bundu-bashing to find the official campsite at Siweni! Marking the campsite as a word on the map rather than a spot point didn't help much... Spectacular views made up for it though!

Friday Apr 6, 2012 #

9 AM

Hiking 6:44:10 [2] 15.3 km (2.3 kph) +220m
shoes: La Sportiva Tibet

3-day hike in the Malolotja Reserve in Swaziland with Fran, Dev, Lauren, Neal and Ally. Day 1 was from the main camp to the upper potholes camp via the Malolotja Falls and river. Good fun jumping into the potholes at the end of the day.

Tuesday Apr 3, 2012 #

5 PM

Road Running 27:57 [3] 5.8 km (4:49 / km) +45m 4:38 / km
shoes: Asics Gel Nimbus 13

Took my new road shoes out for a spin. Very comfy with loads of forefoot cushioning. Hopefully no more stress fractures for me!

Sunday Apr 1, 2012 #

9 AM

Orienteering race (TUT Sprint) 22:12 [5] *** 4.3 km (5:10 / km) +75m 4:45 / km
spiked:16/21c shoes: Asics Gel Trail Sensor 5

Really enjoyed the course and gave it a good effort. No mistakes more than a few seconds with a hesitation and route choice here and there. Got 6th, 4 seconds behind Nic and 17 seconds ahead of Uge. Mike way out in front! Distance is my actual running distance - the course was 3.7km.
6 PM

Strength 5:00 [3]


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