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Training Log Archive: Stijn

In the 30 days ending Apr 30, 2016:

activity # timemileskm+m
  Hiking5 23:57:54 59.4(2.5/h) 95.6(4.0/h) 4663
  Cycling5 13:14:44 177.28(13.4/h) 285.3(21.5/h) 3544
  Mountain Biking4 9:49:57 119.61(12.2/h) 192.5(19.6/h) 2408
  Paddling4 3:25:34 23.49(6.9/h) 37.8(11.0/h)
  Orienteering2 2:12:41 14.98(8:52) 24.1(5:30) 38517 /21c80%
  Strength8 2:05:00
  Trail Running1 26:47 3.17(8:27) 5.1(5:15) 41
  Total29 55:12:37 397.93 640.4 1104117 /21c80%

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Saturday Apr 30, 2016 #

2 PM

Mountain Biking 3:49:46 intensity: (1:01:45 @1) + (1:34:46 @2) + (1:11:00 @3) + (2:15 @4) 72.7 km (19.0 kph) +1057m
ahr:149 max:180 shoes: Merida Big Nine TFS 500

In Dullstroom for the long weekend. Took a ride out via the railway service road, past Verloren Vallei Nature Reserve, down Steenkampsberg Pass and then back via Tonteldoos. Lots of similar roads to what we did in the Lickety Split race here a few years ago. Some tough sections of corrugations and a blasting headwind at times. Beautiful sunset colours in the hills and finished about 30 mins after dark.

TE 3.5 http://www.movescount.com/moves/move103387544

Friday Apr 29, 2016 #

4 PM

Trail Running 26:47 intensity: (3:10 @1) + (9:38 @2) + (13:49 @3) + (10 @4) 5.1 km (5:15 / km) +41m 5:03 / km
ahr:155 max:176 shoes: Asics Gel Fuji Sensor 3

Testing the foot out on my first run in a while with a loop around Emmies. Easy pace - felt ok.

TE 3.1 http://www.movescount.com/moves/move103241204

Thursday Apr 28, 2016 #

5 PM

Strength 10:00 [3]

Wednesday Apr 27, 2016 #

9 AM

Mountain Biking 3:05:59 intensity: (59:30 @1) + (1:15:51 @2) + (50:38 @3) 60.3 km (19.5 kph) +744m
ahr:147 max:174 shoes: Merida Big Nine TFS 500

3 laps of Emmies, Spruit, 5 laps of Delta Park and home. With a short coffee break at Delta Cafe in the middle. Good ride.

TE 3.1 http://www.movescount.com/moves/move102969625

Tuesday Apr 26, 2016 #

6 AM

Paddling 57:29 [3] 10.5 km (11.0 kph)

10 laps of Emmies with Rob. Started just before dawn.

http://www.movescount.com/moves/move102827055

Monday Apr 25, 2016 #

7 PM

Strength 10:00 [3]

Sunday Apr 24, 2016 #

6 AM

Cycling 4:43:32 intensity: (2:05:12 @1) + (1:48:37 @2) + (46:52 @3) + (2:51 @4) 104.2 km (22.1 kph) +1312m
ahr:144 max:182 shoes: Merida Big Nine TFS 500

Big loop out to the Cradle, Sterkfontein Caves and back via Hendrik Potgieter and Northcliff hill. Good ride - felt pretty strong the whole way.

TE 3.2 http://www.movescount.com/moves/move102549663

Saturday Apr 23, 2016 #

5 PM

Strength 10:00 [3]

Friday Apr 22, 2016 #

4 PM

Mountain Biking 2:00:41 intensity: (1:03:53 @1) + (54:56 @2) + (1:52 @3) 41.1 km (20.4 kph) +416m
ahr:137 max:173 shoes: Merida Big Nine TFS 500

Lapped the Emmies singletrack stukkend.

TE 2.4 http://www.movescount.com/moves/move102327631

Thursday Apr 21, 2016 #

5 PM

Cycling 1:39:15 intensity: (57:50 @1) + (31:44 @2) + (9:41 @3) 33.1 km (20.0 kph) +470m
ahr:135 max:166 shoes: Merida Big Nine TFS 500

Evening ride over Northcliff, out to Republic and back via Hyde Park. 2nd half in the dark. Felt pretty good.

TE 2.6 http://www.movescount.com/moves/move102202508

Wednesday Apr 20, 2016 #

6 PM

Paddling 43:58 [3] 8.4 km (11.5 kph)

8 laps of Emmies with Rob. Technique finally clicked a bit better about halfway through the session. Using my lats much more now by keeping the paddle more vertical through the stroke.

http://www.movescount.com/moves/move102076782

Tuesday Apr 19, 2016 #

7 PM

Strength 10:00 [3]

Sunday Apr 17, 2016 #

7 AM

Hiking 4:33:06 [2] 13.8 km (3.0 kph) +183m
shoes: Asics Gel Fuji Sensor 3

Berg hike day 3 - down Mlambonja Pass and via Neptune Pools back to the Cathedral Peak Hotel. It's been 15 years since I did Mlambonja and it's actually such a brilliant pass to do. Pretty descent path all the way down and plenty of swimming opportunities too. Beers, burgers and a quick dip in the hotel pool afterwards :)

http://www.movescount.com/moves/move101694019

Saturday Apr 16, 2016 #

8 AM

Hiking 4:32:08 [2] 13.5 km (3.0 kph) +714m
shoes: Asics Gel Fuji Sensor 3

Day 2 of our Berg hike - we traversed along the escarpment from Roland's Cave to Twins Cave via Cleft Peak and the Elephant. Another beautifully clear day... Vaughan just couldn't get over the views.

http://www.movescount.com/moves/move101694081

Friday Apr 15, 2016 #

10 AM

Hiking 6:11:18 [3] 20.5 km (3.3 kph) +1936m
shoes: Asics Gel Fuji Sensor 3

Took a colleague to the Berg for him to get even with Organ Pipes Pass, which foiled him in the mist on his previous attempt. And just to have an awesome time in the mountains of course!

We got to Didima a bit later than planned so the slog up Tryme Hill, along the contour path and up Organ Pipes Pass was pretty tough while racing the fading light. Made it to Roland's Cave just before dark. Haven't carried a heavier load in a while, so the 17kg made the 2000m climb for the day quite a challenge. Great views from Organ Pipes Pass in the late afternoon light though.

http://www.movescount.com/moves/move101694138

Wednesday Apr 13, 2016 #

4 PM

Strength 10:00 [3]

5 PM

Paddling 56:39 [3] 10.5 km (11.1 kph)

10 laps of Emmies with Rob. Relegated myself to the back of the boat for the whole session.

http://www.movescount.com/moves/move101118534

Tuesday Apr 12, 2016 #

Note
(injured)

Noticed a bruised feeling to the ball of my left foot after the hike on Saturday and it's just been getting worse. My self-diagnosis is Metatarsalgia, which just needs some rest & ice. Hopefully it clears in a few days - should be able to cycle soon. Wearing cushioned road runners with my work clothes today - it's a great look! ;)
C • Injury 1

Sunday Apr 10, 2016 #

6 AM

Cycling 1:46:32 intensity: (1:09:12 @1) + (36:03 @2) + (1:17 @3) 41.7 km (23.5 kph) +429m
ahr:133 max:163 shoes: Merida Big Nine TFS 500

Ride through the burbs to get to my folks' place and then some loops in Sunninghill. Feeling a bit stronger on the hills.

TE 2.3 http://www.movescount.com/moves/move100641461

Saturday Apr 9, 2016 #

8 AM

Hiking 4:28:24 [2] 24.0 km (5.4 kph) +894m
shoes: Inov-8 Race Ultra 290

Brisk hike at Klippes with AR pack. Went clockwise this time and Charne joined me for the first lap.

http://www.movescount.com/moves/move100492562
7 PM

Orienteering race 25:35 intensity: (28 @1) + (24 @2) + (5:12 @3) + (16:59 @4) + (2:32 @5) *** 4.9 km (5:13 / km) +52m 4:57 / km
ahr:179 max:197 spiked:17/21c shoes: Inov-8 Race Ultra 290

Night O at the Randpark Golf Course. Really enjoyed it :) Pretty easy technically and just got a few angles slightly wrong, costing some seconds here and there. Finished 3rd, 16s behind Garry and 3min behind Alex.

TE 4.4 http://www.movescount.com/moves/move100557411
C • Saw you but no chance to say hi 2

Men - Splits

Friday Apr 8, 2016 #

5 PM

Paddling 47:28 [3] 8.4 km (10.6 kph)

8 laps of Emmies with Rob, who was the chief stability officer. Apparently my technique is pretty terrible... but I could have guessed that! :)

http://www.movescount.com/moves/move100393221

Thursday Apr 7, 2016 #

7 PM

Strength 30:00 [3]

Wednesday Apr 6, 2016 #

7 PM

Orienteering race (Metrogaine) 1:47:06 intensity: (5:22 @1) + (28:56 @2) + (50:45 @3) + (22:03 @4) 19.2 km (5:35 / km) +333m 5:08 / km
ahr:163 max:187 shoes: Asics Gel Nimbus 17

Raced solo as Fran had to pull out last-minute to rest her achilles. It was rainy and cold so some pretty bracing conditions at times. I really enjoyed the distribution of controls - there was no obvious route and it was pretty impossible to collect everything. Also many micro route choice decisions along the way. Totally underestimated my distance from the finish at the end so finished 12 mins late! 1040 - 120 = 920pts and tie 3rd I think.

TE 4.1 http://www.movescount.com/moves/move100181358

Tuesday Apr 5, 2016 #

9 PM

Strength 30:00 [3]

Monday Apr 4, 2016 #

7 PM

Cycling 1:33:17 intensity: (1:21:35 @1) + (11:42 @2) 30.6 km (19.7 kph) +381m
ahr:124 max:152 shoes: Merida Big Nine TFS 500

Night ride through the burbs. Got my new battery pack and the light is awesome again :)

TE 2.1 http://www.movescount.com/moves/move99919058

Sunday Apr 3, 2016 #

7 AM

Hiking 4:12:58 intensity: (2:33:30 @1) + (51:44 @2) + (46:24 @3) + (1:20 @4) 23.8 km (5.6 kph) +936m
ahr:138 max:177 shoes: Inov-8 Race Ultra 290

Brisk hike at Klippies with a 7kg AR pack. Good pace but started getting a tad hot at the end. Now feet up and Ronde van Vlaanderen!

TE 3.1 http://www.movescount.com/moves/move99676441
C • Snap 5
6 PM

Strength 15:00 [3]

Saturday Apr 2, 2016 #

2 PM

Cycling 3:32:08 intensity: (59:16 @1) + (1:17:58 @2) + (1:11:24 @3) + (3:30 @4) 75.7 km (21.4 kph) +952m
ahr:149 max:179 shoes: Merida Big Nine TFS 500

Out to the Cradle via William Nicol & Cedar Rd and back via Beyers. Mostly tar except for about 5km along Beyers where I was forced to ride on the gravel shoulder due to the narrow road and traffic. Solid ride at a nice consistent effort.

TE 3.3 http://www.movescount.com/moves/move99569757

Friday Apr 1, 2016 #

5 PM

Mountain Biking 53:31 intensity: (19:56 @1) + (23:51 @2) + (9:44 @3) 18.4 km (20.6 kph) +191m
ahr:144 max:175 shoes: Merida Big Nine TFS 500

Got bike back from service and the BB is now silent! Quick dash down to Emmies, one lap of the outside singletrack and back before dark. Fun!

TE 2.7 http://www.movescount.com/moves/move99432256

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