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Training Log Archive: Stijn

In the 30 days ending Sep 30, 2018:

activity # timemileskm+m
  Trail Running15 48:31:38 214.56(13:34) 345.3(8:26) 14893
  Road Running7 7:29:49 55.99(8:02) 90.1(5:00) 1216
  Climbing3 2:20:00 210
  Total25 58:21:27 270.55 435.4 16319

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Sunday Sep 30, 2018 #

3 PM

Trail Running 1:26:22 intensity: (9:53 @1) + (48:53 @2) + (26:49 @3) + (47 @4) 17.5 km (4:56 / km) +203m 4:40 / km
ahr:151 max:176 (injured) shoes: Asics Gel Fuji Trabuco 6 #4

Afternoon Spruit run with some Delta laps and strides at the end. Felt great, with HR very low for me, given good speed on the climbs.

TE 3.1 http://www.movescount.com/moves/move245856257

Saturday Sep 29, 2018 #

8 AM

Trail Running 3:18:39 intensity: (54:30 @1) + (1:06:26 @2) + (54:28 @3) + (23:15 @4) 26.9 km (7:23 / km) +932m 6:18 / km
ahr:151 max:189 shoes: Asics Gel Fuji Trabuco 6 #3

2 laps out at Klippies, with Fran & Anouk for the first one. Pretty hot out there, which is just the heat training I need.

TE 4.1 http://www.movescount.com/moves/move245572222

Friday Sep 28, 2018 #

2 PM

Climbing 50:00 [3] +75m

At CityRock with Fred. 17,19,19,20,19.

Thursday Sep 27, 2018 #

5 PM

Trail Running 1:08:16 intensity: (6:49 @1) + (40:44 @2) + (16:08 @3) + (4:35 @4) 13.0 km (5:15 / km) +171m 4:56 / km
ahr:152 max:180 shoes: Asics Gel Fuji Trabuco 6 #4

Late afternoon run on the Spruit and around Delta Park with Werner. One of those amazing runs where I felt like I could just keep cruising for ever :) Added some extra distance up the Linden Hill on my own at the end.

TE 3.2 http://www.movescount.com/moves/move245269897

Wednesday Sep 26, 2018 #

3 PM

Road Running 58:18 intensity: (7:29 @1) + (30:10 @2) + (20:10 @3) + (29 @4) 11.7 km (4:59 / km) +166m 4:39 / km
ahr:153 max:178 shoes: Asics Gel Nimbus 20

Running in the heat of the day again to do some heat acclimation for Reunion. Followed the philosophy of "keeping easy days easy" and kept the effort well under control, even on the steeper hills. Except for 4 strides along the flat home stretch :)

TE 3.1 http://www.movescount.com/moves/move245059965

Tuesday Sep 25, 2018 #

10 AM

Trail Running 2:03:57 intensity: (26:41 @2) + (46:02 @3) + (51:14 @4) 16.5 km (7:31 / km) +881m 5:56 / km
ahr:165 max:185 shoes: Asics Gel Fuji Trabuco 6 #4

Pretty solid run in terms of effort and intensity. Kloofendal, Strubens & Goat hill reps. Very happy that the niggles are all gone :)

TE 4.1 http://www.movescount.com/moves/move244844589

Monday Sep 24, 2018 #

8 AM

Road Running race 50:30 intensity: (10:15 @1) + (28:34 @2) + (11:41 @3) 10.2 km (4:57 / km) +109m 4:42 / km
ahr:150 max:170 shoes: Asics Gel Nimbus 20

FNB Joburg City 10km with Fran (PB for her!). Nice to run it at a more enjoyable pace and soak up the vibe a bit :)

TE 2.9 http://www.movescount.com/moves/move244634208

Saturday Sep 22, 2018 #

8 AM

Trail Running 2:02:19 intensity: (10:07 @1) + (1:10:09 @2) + (39:27 @3) + (2:36 @4) 23.0 km (5:19 / km) +266m 5:02 / km
ahr:152 max:180 shoes: Asics Gel Fuji Trabuco 6 #3

Spruit and Emmies with Fran & Werner then 2 laps of Delta on my own. Legs were pretty heavy, probably from all the faster, flatter running this week.

TE 3.3 http://www.movescount.com/moves/move244181337

Friday Sep 21, 2018 #

12 PM

Trail Running 49:43 intensity: (1:14 @1) + (38:11 @2) + (10:18 @3) 10.1 km (4:55 / km) +102m 4:41 / km
ahr:153 max:174 shoes: Asics Gel Fuji Trabuco 6 #4

Easy trail run on the Spruit and a lap of Delta Park. Ankle/foot holding up well. Knees less niggly. Very comfortable at a half decent pace so going to still keep the training steady for a while to allow the body to recover a little more.

TE 3.2 http://www.movescount.com/moves/move244019425

Thursday Sep 20, 2018 #

10 AM

Road Running 1:43:16 intensity: (21:17 @2) + (58:35 @3) + (23:24 @4) 20.3 km (5:05 / km) +308m 4:44 / km
ahr:163 max:186 shoes: Asics Gel Nimbus 20

Was planning a stairs session but my right knee is still niggly so went for a long burbs run instead.

TE 4.1 http://www.movescount.com/moves/move243817893

Tuesday Sep 18, 2018 #

3 PM

Road Running 49:54 intensity: (6:11 @1) + (25:27 @2) + (18:16 @3) 10.1 km (4:56 / km) +110m 4:41 / km
ahr:151 max:174 shoes: Asics Gel Nimbus 20

Jeepers the legs were protesting today... aches & pains everywhere. Not fun!

TE 3.1 http://www.movescount.com/moves/move243460280

Monday Sep 17, 2018 #

11 AM

Road Running 1:21:56 intensity: (5:42 @1) + (19:16 @2) + (33:13 @3) + (23:45 @4) 16.8 km (4:53 / km) +223m 4:34 / km
ahr:162 max:183 shoes: Asics Gel Nimbus 20

Zig-zagging through the burbs. Foot is ok as long as I am cautious with the foot strike..

TE 4.1 http://www.movescount.com/moves/move243235322
5 PM

Climbing 40:00 [4] +60m

Auto belays at CityRock. 16,19,21,18.

Thursday Sep 13, 2018 #

8 AM

Trail Running 2:43:41 intensity: (30:48 @1) + (56:35 @2) + (1:13:29 @3) + (2:49 @4) 16.6 km (9:52 / km) +1448m 6:52 / km
ahr:154 max:178 shoes: Asics Gel Fuji Trabuco 6 #3

Planning a long night run this evening so thought I'd just get out for a steady effort up Sterkhorn this morning. I should really know myself by now... obvs got sucked into a TT effort by the time I was halfway up :) Legs felt heavy but were moving surprisingly well. Too much of a pansy on the technical upper Sterkhorn descent, but super-fun pushing hard on the Sphinx downhill! 2h43m for the round trip, which is still 25 mins slower than Johardt's ridiculous FKT, but I'll take it ;) Fastest I think I could push this is maybe 2h30m or so??

TE 3.7 http://www.movescount.com/moves/move242369545
7 PM

Trail Running 4:46:41 intensity: (4:00:31 @1) + (46:10 @2) 30.2 km (9:30 / km) +882m 8:17 / km
ahr:122 max:151 (injured) shoes: Asics Gel Fuji Trabuco 6 #3

Wanted to do a long night run to test the battery life & brightness of my headlamp with lithium batteries. Headlamp lasted fine but I sprained my foot on the contour path which eventually reduced me to a hike for the rest of the way. Pity, as it was a really runnable loop via Jacob's Ladder. Foot should be ok after a few days rest methinks, but it's one of those cases where it's so easy to re-sprain it again shortly afterwards..

TE 2.4 http://www.movescount.com/moves/move242508351

Wednesday Sep 12, 2018 #

9 AM

Trail Running 2:43:31 intensity: (40:20 @1) + (1:41:46 @2) + (21:25 @3) 19.0 km (8:36 / km) +1042m 6:45 / km
ahr:145 max:168 shoes: Asics Gel Fuji Trabuco 6 #3

Feeling tired after yesterday so tried to make today a bit of a recovery day. Took the scenic route to lunch at Champagne Castle Hotel via Hlatikulu Forest, Nandi Falls, Keartland's Pass, the Matterhorn summit and the Sunset trail. Pretty hot out there! Heart rate never really got high at all but legs are empty.

TE 3.1 http://www.movescount.com/moves/move242182101

Tuesday Sep 11, 2018 #

8 AM

Trail Running 7:09:13 intensity: (2:40:02 @1) + (3:19:54 @2) + (1:09:17 @3) 37.3 km (11:30 / km) +2492m 8:38 / km
ahr:142 max:171 shoes: Asics Gel Fuji Trabuco 6 #3

Long day today, mainly due to slow terrain and plenty of bundu-bashing. But I got to do a new pass by going all the way over Cowl Pass (between Monk's Cowl & Cathkin) as well as a new peak by summitting Gatberg :) Pretty worn-out by the end of this..

TE 3.2 http://www.movescount.com/moves/move242017176
C • What's cowl pass like? Quit... 4

Monday Sep 10, 2018 #

9 AM

Trail Running 4:12:53 intensity: (6:06 @1) + (1:58:50 @2) + (1:57:57 @3) + (9:53 @4) + (7 @5) 28.8 km (8:47 / km) +1783m 6:42 / km
ahr:152 max:194 shoes: Asics Gel Fuji Trabuco 6 #3

Camping at Monk's Cowl for the week, with plenty running training and vert planned! Today's loop via Steilberg & Sterkhorn was just perfect, with steep climbs and everything else very runnable in between. Pushed reasonably hard on the Sterkhorn climb (especially near the top) and glad to see I'm at least within range of the speed machines, Johardt & Tim, with a time of 45 mins compared to their 41 & 42 mins respectively ;)

TE 4 http://www.movescount.com/moves/move241786561
C • Two days after a 60km fkt..... 2

Saturday Sep 8, 2018 #

8 AM

Trail Running 10:16:05 [3] 59.2 km (10:24 / km) +2783m 8:26 / km
shoes: Asics Gel Fuji Trabuco 6 #3

Drakensberg Northern Traverse FKT with Warren. Sentinel Car Park to Cathedral Peak Hotel via Mont-aux-Sources peak. We had pretty perfect conditions except for an icy wind that was blowing all day which kept things pretty chilly! Moved well throughout the day, hiking the ups and running the downs & flats. Mlambonja Pass descent was technical and slow, but we could taste the beers at Albert's bar by that point :) Beat the previous record by 4 hours! Now we wait and see who goes next... my best guess would be Andrew Porter ;)

No data synced yet.. will add link in a few days time :-/
C • Awesome! 2

Friday Sep 7, 2018 #

8 AM

Road Running 48:35 intensity: (15:01 @1) + (30:40 @2) + (2:54 @3) 9.3 km (5:13 / km) +134m 4:52 / km
ahr:143 max:164 shoes: Asics Gel Nimbus 20

Coffee run :) Felt much fresher..

TE 2.6 http://www.movescount.com/moves/move241066267

Thursday Sep 6, 2018 #

8 AM

Road Running 57:20 intensity: (20 @1) + (19:19 @2) + (31:14 @3) + (6:27 @4) 11.7 km (4:54 / km) +166m 4:35 / km
ahr:160 max:183 shoes: Asics Gel Nimbus 20

Body not playing ball this morning. Still moving pretty well, but tired and stiff... Maybe a short easy one tomorrow to try loosen up for the big Berg mission on Saturday :)

TE 3.4 http://www.movescount.com/moves/move240871460

Tuesday Sep 4, 2018 #

11 AM

Trail Running 3:33:21 intensity: (37:40 @1) + (1:23:28 @2) + (1:32:13 @3) 21.1 km (10:07 / km) +1675m 7:14 / km
ahr:149 max:172 shoes: Asics Gel Fuji Trabuco 6 #3

Nice technical Table Mountain run on a moody weather day. Pretty wet and windy on top but great fun running these trails again. Meant to go longer but fell on the Newlands contour boardwalks and cut my chin open so played it safe to get that all cleaned up. Pity, as I was really looking forward to the run along the Twelve Apostles!

TE 3.2 http://www.movescount.com/moves/move240514895

Monday Sep 3, 2018 #

7 PM

Climbing 50:00 [3] +75m

At CityRock in Cape Town with Jo & Justin. 18,20,20,21,20.

Sunday Sep 2, 2018 #

11 AM

Trail Running 1:29:42 intensity: (8:55 @1) + (53:07 @2) + (25:41 @3) + (1:59 @4) 18.0 km (4:59 / km) +159m 4:46 / km
ahr:153 max:177 shoes: Asics Gel Fuji Trabuco 6 #3

Getting my 100km done for the week.

TE 3.1 http://www.movescount.com/moves/move240116353

Saturday Sep 1, 2018 #

5 PM

Trail Running 47:15 intensity: (42:17 @1) + (4:58 @2) 8.1 km (5:50 / km) +74m 5:35 / km
ahr:131 max:154 shoes: Asics Gel Fuji Trabuco 6 #3

At Churchhaven for the weekend. Lovely evening run along the lagoon with Fran :)

TE 2.1 http://www.movescount.com/moves/move240116231

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