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Training Log Archive: Stijn

In the 30 days ending Sep 30, 2014:

activity	#	time	miles		km		+m
Hiking	5	21:00:00	42.87	(2.0/h)	69.0	(3.3/h)	545
Trail Running	6	12:39:44	69.59	(10:55)	112.0	(6:47)	2940
Road Running	11	8:53:44	67.61	(7:54)	108.8	(4:54)	1490
Orienteering	2	2:33:25	14.91	(10:17)	24.0	(6:24)	515	23 /	49c	46%
Strength	17	1:25:00
Total	40	46:31:53	194.99		313.8		5490	23 /	49c	46%

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Tuesday Sep 30, 2014 #

6 AM

Road Running 50:06 11.1 km (4:31 / km) +140m 4:15 / km
shoes: Asics Gel Nimbus 15 #3

Kept it comfortable for the first 20mins and then pushed it for the rest.

7 PM

Strength 5:00 [5]

Sunday Sep 28, 2014 #

7 AM

Trail Running 1:50:45 [3] 17.0 km (6:31 / km) +390m 5:51 / km
shoes: Asics Gel Fuji Sensor #2

At Groenkloof with Jono. Heavy legs meant hard work for me on the hills.

4 PM

Strength 5:00 [5]

Saturday Sep 27, 2014 #

7 AM

Trail Running 3:55:09 [3] 36.2 km (6:30 / km) +950m 5:45 / km
shoes: Asics Gel Fuji Sensor #2

At Van Gaalen with Ryno, Cobus and Nic. Up ridge, much further along than usual and back (turned around just short of Hospitaalpad). Started suffering in the heat from 2h30m onwards. There was a heaven-sent water point at the Greek Church for Impi Challenge. They were packing up so we got some much-needed coke and water! Oh and loads of Vultures gliding all around us on the ridge - awesome sight!

Thursday Sep 25, 2014 #

6 AM

Road Running 49:36 [3] 10.5 km (4:43 / km) +110m 4:29 / km
shoes: Asics Gel Nimbus 15 #3

With Neal through Saxonwold, Rosebank, Dunkeld and Melrose.

6 PM

Strength 5:00 [5]

Wednesday Sep 24, 2014 #

9 AM

Trail Running warm up/down 3:35 [3] 0.8 km (4:29 / km)
shoes: Asics Gel Fuji Sensor #2

10 AM

Orienteering race (GOC Champs Long) 1:30:58 [4] *** 15.2 km (5:59 / km) +175m 5:40 / km
spiked:18/33c shoes: Asics Gel Fuji Sensor #2

Out at the Big Red Barn - M21E course. Completely lost my head on most of the controls up to #7. Some were pretty well hidden in the long grass, but should have stopped earlier and made a plan each time. Probably lost about 1min on #1, 2min on #2, 1min on #3, 30s on #4 and 1min on #7.

Much better from there, with only slight hesitations here and there. Tried to run hard on the open stretches, but was feeling the effort on the long legs towards the end. Some more time lost on #17 (went to #24 first), #23 and #32.

Finished 6th, about 6min behind Uge and 9min behind Mike. May have been able to sneak ahead of Uge with a cleaner run.

Edit: Looking at the splits, I was never really in it - didn't get a single split better than 4th place!

4 PM

Strength 5:00 [5]

M21E - Splits

Tuesday Sep 23, 2014 #

6 AM

Road Running 46:33 [3] 9.8 km (4:45 / km) +125m 4:28 / km
shoes: Asics Gel Nimbus 15 #3

5 PM

Strength 5:00 [5]

Monday Sep 22, 2014 #

6 PM

Strength 5:00 [5]

Sunday Sep 21, 2014 #

9 AM

Trail Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Asics Gel Fuji Sensor #2

Orienteering race (Hennops Long) 1:02:27 [4] *** 8.8 km (7:06 / km) +340m 5:57 / km
spiked:5/16c shoes: Asics Gel Fuji Sensor #2

Too many mistakes as always but enjoyed running hard on the longer legs. Biggest mistake was missing #4 while trying to out-fox Nic to #5 ;) Backtrack probably cost me about 2 mins. Almost no spiked controls, mostly due to mistakes not approaching the control directly. Took the tiger lines mostly - not sure if the steep hiking was faster than the longer routes around the bottom of the gullies?

EMIT 196953

Brown Men - Splits

Saturday Sep 20, 2014 #

7 AM

Trail Running 3:29:26 [2] 26.0 km (8:03 / km) +700m 7:06 / km
shoes: Asics Gel Fuji Sensor #2

Showed Fred the route up and along the Magalies Ridge.

3 PM

Strength 5:00 [5]

Friday Sep 19, 2014 #

6 PM

Strength 5:00 [5]

Thursday Sep 18, 2014 #

6 AM

Road Running 49:11 [3] 10.6 km (4:38 / km) +120m 4:23 / km
shoes: Asics Gel Nimbus 15 #3

With Neal through Saxonwold, Melrose and Houghton. Brisk but chatty run with a hill sprint thrown in for good measure.

Wednesday Sep 17, 2014 #

Road Running 36:12 7.8 km (4:38 / km) +80m 4:25 / km
shoes: Asics Gel Nimbus 15 #3

Pushed the pace on the uphill 2nd half. Not sure why, with a stairs session looming tomorrow.

7 PM

Strength 5:00 [4]

Tuesday Sep 16, 2014 #

6 AM

Road Running 58:21 [3] 12.0 km (4:52 / km) +185m 4:31 / km
shoes: Asics Gel Nimbus 15 #3

6 PM

Strength 5:00 [3]

Monday Sep 15, 2014 #

7 PM

Strength 5:00 [4]

Sunday Sep 14, 2014 #

8 AM

Road Running 48:58 [2] 8.5 km (5:46 / km) +100m 5:26 / km
shoes: Asics Gel Nimbus 15 #3

Easy run with Fran. Shorter version of the Westcliff Loop using the Woolston Rd stairs instead of running up the back. Thankful for the chilled pace as my legs were feeling quite empty after yesterday.

Saturday Sep 13, 2014 #

7 AM

Trail Running 3:10:49 [3] 30.0 km (6:22 / km) +900m 5:32 / km
shoes: Asics Gel Fuji Sensor #2

Out at Van Gaalen. Explored some new tracks on the Magaliesberg Ridge - for my efforts I got to climb the first half of the monster climb twice. Ran quite a bit further west along the top of the ridge before turning back and added some climb on what I think is The Vulture Loop before dropping back down to the Greek Church. Tried to keep the effort comfortable but the climbs and the heat had me pretty wasted by the end anyway.

Friday Sep 12, 2014 #

5 PM

Strength 5:00 [4]

Thursday Sep 11, 2014 #

6 AM

Road Running warm up/down 16:32 [2] 3.4 km (4:52 / km) +20m 4:43 / km
shoes: Asics Gel Nimbus 15 #3

To the stairs via the Zoo.

Road Running hills 21:42 2.4 km (9:02 / km) +250m 5:57 / km
shoes: Asics Gel Nimbus 15 #3

2:12
2:15
2:17
2:23
2:24

Stopped at the top of the 5th hill (so no 5th down run included in this time).

Road Running warm up/down 20:26 [3] 4.0 km (5:07 / km) +15m 5:01 / km
shoes: Asics Gel Nimbus 15 #3

Legs quite weak on the way home. Via The Valley Rd.

6 PM

Strength 5:00 [4]

Wednesday Sep 10, 2014 #

6 AM

Road Running 36:37 [3] 7.8 km (4:42 / km) +80m 4:28 / km
shoes: Asics Gel Nimbus 15 #3

Tuesday Sep 9, 2014 #

6 AM

Road Running 54:12 [3] 11.1 km (4:53 / km) +140m 4:36 / km
shoes: Asics Gel Nimbus 15 #3

Lazy this morning.

7 PM

Strength 5:00 [5]

Monday Sep 8, 2014 #

6 PM

Strength 5:00 [5]

Sunday Sep 7, 2014 #

4 PM

Road Running 45:18 [3] 9.8 km (4:37 / km) +125m 4:21 / km
shoes: Asics Gel Nimbus 15 #3

5 PM

Strength 5:00 [5]

Friday Sep 5, 2014 #

6 AM

Hiking (Fish River Canyon Day 5) 2:30:00 [2] 11.0 km (4.4 kph) +50m
shoes: La Sportiva Tibet

Quite a slog in the heat on the last bit to Ai Ais.

Would be keen to run the ultra some day...

C • Fish 2

Thursday Sep 4, 2014 #

6 AM

Hiking (Fish River Canyon Day 4) 5:00:00 [2] 18.0 km (3.6 kph) +255m
shoes: La Sportiva Tibet

Wednesday Sep 3, 2014 #

6 AM

Hiking (Fish River Canyon Day 3) 5:00:00 [2] 17.5 km (3.5 kph) +150m
shoes: La Sportiva Tibet

The Canyon opens up quite a bit from the 15km mark onwards so the terrain is much easier, with some stretches of hiking paths cutting the inside of the wide river bends.

Tuesday Sep 2, 2014 #

6 AM

Hiking (Fish River Canyon Day 2) 4:30:00 [2] 14.5 km (3.2 kph) +70m
shoes: La Sportiva Tibet

Started the great routine of a siesta from 11am to 4pm each day, at the Sulphur Springs (60 deg) on this day. Hiked until dark afterwards and found a good campsite on slabs of rock next to the river.

Monday Sep 1, 2014 #

9 AM

Hiking (Fish River Canyon Day 1) 4:00:00 [2] 8.0 km (2.0 kph) +20m
shoes: La Sportiva Tibet

Finally got a chance to do this iconic hike! Never thought I would be a fan of the dry desert terrain, but the Canyon just blew me away. So different to other hikes I've done - really gives you a feeling of being out there. Also a great feeling of being dwarfed by the sheer scale of the place.

Got quite a late start on day 1 so spent a bit of time hiking in the heat of the day. Nothing a few refreshing dips didn't solve though! Camped at the Vespa which was abandoned by some looneys who tried to do the Canyon on Vespas in the 60s.

I'm logging estimated moving time only.

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