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Training Log Archive: Stijn

In the 30 days ending Nov 30, 2016:

activity # timemileskm+m
  Road Running13 16:24:40 121.11(8:08) 194.9(5:03) 2323
  Trail Running5 12:20:52 65.99(11:14) 106.2(6:59) 2747
  Hiking2 11:14:33 25.66(2.3/h) 41.3(3.7/h) 1919
  Strength6 30:00
  Total26 40:30:05 212.76 342.4 6989

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Wednesday Nov 30, 2016 #

7 PM

Trail Running 44:48 [4] 9.8 km (4:34 / km) +103m 4:21 / km
shoes: Asics Gel Fuji Sensor 3 #2

Night trail run on the Spruit with Neal. Through a massive thunderstorm! So much fun - the endorphins were pumping :) HR monitor seems to be on the blink..

http://www.movescount.com/moves/move132962586

Trail Running warm up/down 2:09 [2] 0.4 km (5:22 / km)
shoes: Asics Gel Fuji Sensor 3 #2

Tuesday Nov 29, 2016 #

6 AM

Road Running 1:11:51 intensity: (3:20 @1) + (22:45 @2) + (25:16 @3) + (19:35 @4) + (55 @5) 14.3 km (5:01 / km) +183m 4:43 / km
ahr:162 max:193 shoes: Asics Gel Nimbus 18

Burbs run incl some steep hills and stairs with Neal. Pretty hard work at this pace with my full race pack.

TE 4.1 http://www.movescount.com/moves/move132789528

Sunday Nov 27, 2016 #

7 AM

Trail Running 2:31:37 intensity: (35:50 @1) + (58:47 @2) + (53:40 @3) + (3:20 @4) 21.0 km (7:13 / km) +550m 6:23 / km
ahr:148 max:182 shoes: Asics Gel Nimbus 18

Klippies with Fran & Charne. Bumped into Mark early on and he joined us for an hour or so.

TE 3.1 http://www.movescount.com/moves/move132537729

Saturday Nov 26, 2016 #

9 AM

Road Running 53:38 intensity: (20 @1) + (6:24 @2) + (18:56 @3) + (26:18 @4) + (1:40 @5) 11.7 km (4:35 / km) +165m 4:17 / km
ahr:172 max:195 shoes: Asics Gel Nimbus 18

Felt fresh and strong at the start so gradually cranked up the pace throughout the run. Fun :)

TE 5 http://www.movescount.com/moves/move132418285

Road Running warm up/down 5:49 [3] 1.1 km (5:17 / km) +5m 5:10 / km
ahr:168 max:177 shoes: Asics Gel Nimbus 18

6 PM

Strength 5:00 [3]

Thursday Nov 24, 2016 #

5 AM

Road Running 1:21:53 intensity: (4:42 @1) + (31:42 @2) + (41:29 @3) + (4:00 @4) 16.7 km (4:54 / km) +195m 4:38 / km
ahr:159 max:179 shoes: Asics Gel Nimbus 18

TE 3.5 http://www.movescount.com/moves/move132211702
7 PM

Strength 5:00 [3]

Wednesday Nov 23, 2016 #

6 AM

Road Running 1:02:09 intensity: (17:30 @1) + (31:49 @2) + (12:50 @3) 11.5 km (5:24 / km) +134m 5:06 / km
ahr:147 max:176 shoes: Asics Gel Nimbus 18

To Westcliff and back with Fran. I went up the climb around the back while she did stair reps.

TE 3 http://www.movescount.com/moves/move132107383

Tuesday Nov 22, 2016 #

6 AM

Road Running 58:38 intensity: (4:20 @1) + (21:24 @2) + (28:26 @3) + (4:28 @4) 12.2 km (4:48 / km) +90m 4:38 / km
ahr:158 max:186 shoes: Asics Gel Nimbus 18

TE 3.5 http://www.movescount.com/moves/move132000255
6 PM

Strength 5:00 [3]

Sunday Nov 20, 2016 #

Note

Pretty cool to check out the total history of all training ever logged on Attackpoint. For me, that goes back to 2008 and has just gone past 32,000km :)

http://ar.attackpoint.org/viewlog.jsp/user_4372/pe...
C • 32'000 1
8 AM

Road Running 1:44:51 intensity: (7:56 @1) + (34:39 @2) + (59:35 @3) + (2:41 @4) 20.4 km (5:08 / km) +252m 4:50 / km
ahr:159 max:179 shoes: Asics Gel Nimbus 18

Munro & Kallenbach and then a loop through Houghton to Illovo and back via Rosebank & Saxonwold. Really heavy legs after yesterday. Got to see the 94.7 cyclists come past both times I crossed the M1.

TE 3.5 http://www.movescount.com/moves/move131738105
C • Racing 2

Saturday Nov 19, 2016 #

7 AM

Trail Running 4:27:46 intensity: (1:21:36 @1) + (1:48:15 @2) + (41:56 @3) + (35:59 @4) 36.1 km (7:25 / km) +1039m 6:29 / km
ahr:153 max:191 shoes: Asics Gel Fuji Sensor 3 #2

Covered just about every trail at Klippies with Fran & Charne. Nice cool, overcast day. First 26km with them and then a harder effort on my own for the last 10km. Felt pretty strong throughout.

TE 5 http://www.movescount.com/moves/move131625506

Friday Nov 18, 2016 #

6 AM

Road Running 1:07:51 intensity: (9:25 @1) + (30:06 @2) + (27:05 @3) + (1:15 @4) 13.8 km (4:55 / km) +182m 4:37 / km
ahr:155 max:178 shoes: Asics Gel Nimbus 18

TE 3.4 http://www.movescount.com/moves/move131507408

Thursday Nov 17, 2016 #

6 AM

Road Running 41:24 intensity: (7:03 @1) + (14:54 @2) + (18:45 @3) + (42 @4) 8.4 km (4:56 / km) +74m 4:43 / km
ahr:156 max:177 shoes: Asics Gel Nimbus 18

Mostly over this cold I think..

TE 3.3 http://www.movescount.com/moves/move131400000

Sunday Nov 13, 2016 #

7 AM

Hiking 4:53:08 [2] 18.3 km (3.7 kph) +109m
(sick) shoes: Asics Gel Fuji Sensor 3 #2

Day 2 was down Rockeries all the way back to the MCC. Amazing sunrise over a sea of clouds from Ledger's Cave, then misty to start with, but clearing and quite hot later on (that last gravel road section is always a bit of a slog).

Quite annoyed to see motorbike tracks all the way up Rockeries Pass. Plenty of damage to the trail, including sections where they made their own paths off-trail :-/

http://www.movescount.com/moves/move131026926

Saturday Nov 12, 2016 #

6 AM

Hiking 6:21:25 [2] 23.0 km (3.6 kph) +1810m
(sick) shoes: Asics Gel Fuji Sensor 3 #2

Brilliant little weekend Berg hike with light packs. We did the Mnweni Marathon route over 2 days, with a night in Ledger's Cave (my 10th time I think!).

Day 1 was all the way up the valley from the Mnweni Cultural Centre and up Mnweni Pass. The mountains were ridiculously green and the rivers flowing well. Kevin joined us at the cave, having hiked in from the Letseng Diamond mine in Lesotho :)

http://www.movescount.com/moves/move131026957

Wednesday Nov 9, 2016 #

4 PM

Trail Running 1:52:39 intensity: (56 @1) + (15:12 @2) + (1:03:27 @3) + (33:04 @4) 21.8 km (5:10 / km) +329m 4:48 / km
ahr:168 max:191 shoes: Asics Gel Fuji Sensor 3 #2

Delta Park laps with Rich. Working quite hard on the climbs initially, but got into it. Caught in a massive downpour with lightning... the Spruit was already bursting its banks by the time we were done!

TE 4.6 http://www.movescount.com/moves/move130502502

Tuesday Nov 8, 2016 #

6 PM

Road Running 59:09 intensity: (1:48 @1) + (17:32 @2) + (38:29 @3) + (1:20 @4) 12.2 km (4:51 / km) +90m 4:41 / km
ahr:160 max:177 shoes: Asics Gel Nimbus 18

Thought I had beaten the storm but soaked in the last 2km.

TE 3.6 http://www.movescount.com/moves/move130400232
7 PM

Strength 5:00 [3]

Monday Nov 7, 2016 #

5 PM

Road Running tempo 1:02:02 intensity: (1:36 @1) + (9:44 @2) + (22:48 @3) + (24:38 @4) + (3:16 @5) 13.8 km (4:30 / km) +182m 4:13 / km
ahr:171 max:193 shoes: Asics Gel Nimbus 18

Legs felt light and strong at the start so gradually pushed it harder and harder until it was pretty much a tempo effort all the way around.

TE 5 http://www.movescount.com/moves/move130288491

Road Running warm up/down 26:49 intensity: (32 @1) + (14:31 @2) + (11:46 @3) 5.0 km (5:22 / km) +35m 5:11 / km
ahr:156 max:171 shoes: Asics Gel Nimbus 18

Cool-down jog.

TE 3 http://www.movescount.com/moves/move130288477

Saturday Nov 5, 2016 #

7 AM

Trail Running 2:41:53 intensity: (55:39 @1) + (54:36 @2) + (42:12 @3) + (9:26 @4) 17.1 km (9:28 / km) +726m 7:49 / km
ahr:148 max:191 shoes: Asics Gel Fuji Sensor 3 #2

Groom's run at Robberg with Neal, Kev & Mark. Pretty rainy and slippery with dramatic views. A few hard uphill intervals on the first lap and then pretty chilled with Fran on the 2nd lap. Love this place!

TE 3.3 http://www.movescount.com/moves/move129947301

Thursday Nov 3, 2016 #

5 AM

Road Running 2:06:40 intensity: (18:36 @1) + (48:27 @2) + (48:49 @3) + (10:48 @4) 23.3 km (5:26 / km) +418m 4:59 / km
ahr:156 max:186 shoes: Asics Gel Nimbus 18

Killarney to the top of Brixton Hill (via Melville Hill) then a loop down through the Koppies with Charne & Dave (back up Brixton Hill) and then a nice mostly downhill & flat run home! Enjoyed exploring some new areas.

TE 3.5 http://www.movescount.com/moves/move129717148

Wednesday Nov 2, 2016 #

6 AM

Road Running 1:07:41 intensity: (26:15 @1) + (40:56 @2) + (30 @3) 12.2 km (5:33 / km) +90m 5:21 / km
ahr:143 max:159 shoes: Asics Gel Nimbus 18

Easy cruise with Fran.

TE 2.6 http://www.movescount.com/moves/move129592582
5 PM

Strength 5:00 [3]

Tuesday Nov 1, 2016 #

5 AM

Road Running 1:34:15 intensity: (20:18 @1) + (27:42 @2) + (35:39 @3) + (10:36 @4) 18.3 km (5:09 / km) +228m 4:51 / km
ahr:156 max:183 shoes: Asics Gel Nimbus 18

First 6km with Fran and then the rest on my own.

TE 3.8 http://www.movescount.com/moves/move129442620
6 PM

Strength 5:00 [3]

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