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Training Log Archive: Stijn

In the 30 days ending Nov 30, 2013:

activity # timemileskm+m
  Road Running15 12:19:46 91.16(8:07) 146.7(5:03) 1770
  Hiking1 11:20:57 18.64(1.6/h) 30.0(2.6/h) 2390
  Trail Running3 2:09:59 15.04(8:39) 24.2(5:22) 380
  Strength5 35:00
  Total24 26:25:42 124.83 200.9 4540

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Saturday Nov 30, 2013 #

5 AM

Hiking 11:20:57 [3] 30.0 km (2.6 kph) +2390m
shoes: Asics Gel Fuji Sensor #2

Another light & fast Berg hike, this time with 6 other Vertical-Endeavour forum members. Turned out to be a great bunch of guys all keen on a solid mountain mission. There were only 2 passes I had not done between Sentinel and Injisuthi, so the plan was to tackle both of these in a weekend hike.

Day 1 was up the Mnweni Valley, up Pins Pass (directly opposite Mnweni Pass) and around the cutback to sleep in Mponjwane Cave. One of the guys was suffering a bit after the first 15km so 5 of us continued up Pins Pass while the other 2 went up Mnweni instead.

Pins was spectacular, but fairly challenging terrain in trail runners. Think clinging to steep grassy slopes and loose scree fields for most of the way up (no path). We made good time though, and topped out at 13:45, with some great weather allowing us to enjoy the views along the cutback.

Got into Mponjwane Cave just as the hail storm started!

Thursday Nov 28, 2013 #

6 PM

Road Running 49:47 [2] 10.0 km (4:59 / km) +125m 4:41 / km
shoes: Asics Gel Nimbus 14

Wednesday Nov 27, 2013 #

6 PM

Road Running 28:59 [3] 6.0 km (4:50 / km) +60m 4:36 / km
shoes: Asics Gel Nimbus 14

10 PM

Strength 5:00 [5]

3x20 pushups with 30s rest between each set

Tuesday Nov 26, 2013 #

6 AM

Road Running 1:09:38 intensity: (49:38 @3) + (15:00 @4) + (5:00 @5) 15.3 km (4:33 / km) +170m 4:19 / km
shoes: Asics Gel Nimbus 14

PB for this route by a few mins and didn't have to push hard to get it. Just beyond comfortable most of the way.
7 AM

Road Running warm up/down 5:30 [2] 1.0 km (5:30 / km) +10m 5:14 / km
shoes: Asics Gel Nimbus 14

Sunday Nov 24, 2013 #

8 AM

Trail Running 45:25 [1] 7.1 km (6:24 / km) +115m 5:55 / km
shoes: Asics Gel Fuji Sensor #2

Chilled jog with Fran.
3 PM

Strength 5:00 [5]

Saturday Nov 23, 2013 #

7 AM

Road Running 1:48:02 [2] 21.0 km (5:09 / km) +250m 4:51 / km
shoes: Asics Gel Nimbus 14

Time to turn my body into a fat-burning machine. A handful of cashews before I started and then no food or drink during the run. Tried to keep the pace easy.

Friday Nov 22, 2013 #

6 PM

Road Running 48:07 [3] 10.0 km (4:49 / km) +125m 4:32 / km
shoes: Asics Gel Nimbus 14

Such a good run :)

Thursday Nov 21, 2013 #

6 AM

Trail Running 34:42 [3] 7.1 km (4:53 / km) +115m 4:31 / km
shoes: Asics Gel Fuji Sensor #2

Wednesday Nov 20, 2013 #

7 PM

Strength 5:00 [3]

Tuesday Nov 19, 2013 #

6 AM

Road Running 1:18:00 [2] 15.3 km (5:06 / km) +170m 4:50 / km
shoes: Asics Gel Nimbus 14

Monday Nov 18, 2013 #

6 PM

Road Running 33:18 [3] 7.1 km (4:41 / km) +105m 4:22 / km
shoes: Asics Gel Nimbus 14

C • Sunninghill 7 has a good ri... 3

Road Running warm up/down 5:30 [2] 1.0 km (5:30 / km) +10m 5:14 / km
shoes: Asics Gel Nimbus 14

Sunday Nov 17, 2013 #

7 AM

Road Running 28:35 [2] 5.3 km (5:24 / km) +75m 5:02 / km
shoes: Asics Gel Nimbus 14

With Fran to the 94.7 Finish to watch the pro's come in.
8 AM

Road Running 34:23 [2] 6.3 km (5:27 / km) +85m 5:07 / km
shoes: Asics Gel Nimbus 14

With Kev, back from Waterfall Estate and home via Edison Crescent.

Saturday Nov 16, 2013 #

5 PM

Trail Running 49:52 [3] 10.0 km (4:59 / km) +150m 4:38 / km
shoes: Asics Gel Fuji Sensor #2

Took the new shoes for a spin.

Thursday Nov 14, 2013 #

6 PM

Road Running 48:49 [3] 10.0 km (4:53 / km) +125m 4:36 / km
shoes: Asics Gel Nimbus 14

Much better!

Sunday Nov 10, 2013 #

3 PM

Road Running 1:19:58 [3] 15.3 km (5:14 / km) +170m 4:57 / km
shoes: Asics Gel Nimbus 14

Terrible run. Started slow and got slower. No energy and kept getting chills towards the end. Probably still sick.

Saturday Nov 9, 2013 #

7 AM

Road Running 36:04 [2] 7.1 km (5:05 / km) +105m 4:44 / km
shoes: Asics Gel Nimbus 14

Friday Nov 8, 2013 #

6 PM

Road Running 52:52 [2] 10.0 km (5:17 / km) +125m 4:59 / km
shoes: Asics Gel Nimbus 14

Thursday Nov 7, 2013 #

9 AM

Road Running 32:14 [2] 6.0 km (5:22 / km) +60m 5:07 / km
shoes: Asics Gel Nimbus 14

Still sore but able to run at an easy pace without a shirt on (shingles on R side of torso). Gonna do base training for a while to keep the legs ticking over.
C • Topless... 3

Monday Nov 4, 2013 #

9 PM

Strength 10:00 [2]
(sick)

While I can't run, I may as well work on my leg strength. Focussing on calves, hip flexors and proprioception with 1-minute reps of standing on my toes on one leg only, keeping my standing leg straight.

Sunday Nov 3, 2013 #

11 AM

Strength 10:00 [2]
(sick)

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