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Training Log Archive: Stijn

In the 30 days ending Apr 30, 2020:

activity # timemileskm+m
  Trail Running13 10:38:50 67.23(9:30) 108.2(5:54) 2971
  Strength22 9:15:00
  Hiking1 4:36:48 5.34(1.2/h) 8.6(1.9/h) 981
  Road Running5 2:49:21 19.32(8:46) 31.1(5:27) 1394
  Climbing2 25:00 20
  Total43 27:44:59 91.9 147.9 5366

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Wednesday Apr 29, 2020 #

5 PM

Strength 20:00 [4]

Theraband warm-up, easy pull-ups & hangs
6 sets of 1min 7/3 repeaters on 30mm with 3min rest (failed last 2 sets at 56s & 54s)
Theraband and mobility cool-down

Tuesday Apr 28, 2020 #

3 PM

Strength 20:00 [4]

Theraband warm-up, easy hangs & pull-ups
10 sets of 5 asymmetric pull-ups with 1min rest, alternating sides
3 sets of 10 push-ups on the minute
Theraband and mobility cool-down
5 PM

Road Running hills 35:02 intensity: (2:23 @1) + (7:16 @2) + (11:53 @3) + (13:20 @4) + (10 @5) 6.4 km (5:28 / km) +269m 4:31 / km
ahr:166 max:192 shoes: Brooks Ghost 11

Driveway hill sprints. 4 reps WU, 12 reps hard (36-37s), 4 reps CD with fast downs.

TE 3.8 http://www.movescount.com/moves/move336409495

Monday Apr 27, 2020 #

11 AM

Trail Running 43:16 intensity: (1:18 @1) + (14:40 @2) + (27:07 @3) + (11 @4) 8.1 km (5:20 / km) +228m 4:41 / km
ahr:160 max:175 shoes: Brooks Cascadia 12

TE 3.3 http://www.movescount.com/moves/move336349758

Sunday Apr 26, 2020 #

6 PM

Strength 30:00 [4]

Theraband warm-up, easy hangs & pull-ups
6 sets of 1min 7/3 repeaters on 30mm with 3min rest (failed at 55s on last set)
Theraband and mobility cool-down

Saturday Apr 25, 2020 #

11 AM

Trail Running 56:07 intensity: (16 @1) + (11:22 @2) + (28:34 @3) + (15:55 @4) 10.2 km (5:30 / km) +308m 4:47 / km
ahr:166 max:193 shoes: Brooks Cascadia 12

Mix of small, medium and big laps in the heat. Felt pretty tired on this one.

TE 4.1 http://www.movescount.com/moves/move335935039
5 PM

Strength 40:00 [4]

Theraband warm-up, easy hangs & pull-ups
5 sets of frenchie pull-ups with 2min rest (failed at end of 4th set)
3 x 5min endurance sets with 3min rest
Theraband cool-down

Friday Apr 24, 2020 #

5 PM

Trail Running 43:28 intensity: (46 @1) + (6:23 @2) + (16:37 @3) + (16:16 @4) + (3:26 @5) 6.6 km (6:35 / km)
ahr:168 max:187 shoes: Brooks Cascadia 12

6 x big laps of firebreak & paddock.

TE 4 http://www.movescount.com/moves/move335832989

Thursday Apr 23, 2020 #

6 PM

Strength 20:00 [4]

Theraband warm-up, easy hangs & pull-ups
7/3 repeaters - 3 sets on 28mm & 3 sets on 32mm with 2min recovery (55s,46s,34s,1min,55s,55s)
Theraband and mobility cool-down

Wednesday Apr 22, 2020 #

12 PM

Trail Running 29:30 intensity: (56 @1) + (5:59 @2) + (13:45 @3) + (8:40 @4) + (10 @5) 6.1 km (4:50 / km) +98m 4:29 / km
ahr:165 max:186 shoes: Brooks Cascadia 12

Testing Andrew's new speed lap around the paddock. Still 7m climb per 270m lap, but mostly firm terrain so about as good as it gets here for faster running. I pushed one of these km hard for a 3:59. Andrew managed a 39min 10km on this lap - insane!

TE 3.6 http://www.movescount.com/moves/move335579574
2 PM

Strength 15:00 [4]

Theraband warm-up, easy hangs & scapular pushups
5 sets of push-ups on the minute (12,12,12,10,4)
Theraband and mobiluty cool-down

Tuesday Apr 21, 2020 #

11 AM

Road Running hills 34:11 intensity: (2:43 @1) + (6:38 @2) + (11:43 @3) + (13:07 @4) 6.4 km (5:20 / km) +298m 4:20 / km
ahr:166 max:193 shoes: Brooks Ghost 11

Driveway hill sprints. 4 reps WU, 12 reps hard (36-37s), 4 reps CD with fast downs.

TE 3.9 http://www.movescount.com/moves/move335438623
6 PM

Strength 40:00 [4]

Theraband warm-up, easy hangs & pull-ups
5 sets of frenchie pull-ups with 2min rest (failing at end of 4th set)
3 x 5min endurance sets with 3min rest
Theraband cool-down

Monday Apr 20, 2020 #

5 PM

Strength 20:00 [4]

Theraband warm-up, easy hangs & pull-ups
6 sets of 7/3 repeaters on 28mm with 2min rest (1min, 1min, 46s, 44s, 36s, 34s)
Theraband and mobility cool-down

Sunday Apr 19, 2020 #

4 PM

Trail Running 35:51 intensity: (2:30 @1) + (17:04 @2) + (15:45 @3) + (32 @4) 6.1 km (5:53 / km) +142m 5:16 / km
ahr:155 max:175 shoes: Brooks Cascadia 12

Rainy day tomorrow, so made sure I took these lazy legs for a spin today anyway.

TE 3.2 http://www.movescount.com/moves/move335170470

Saturday Apr 18, 2020 #

3 PM

Strength 20:00 [4]

Theraband warm-up, easy hangs & pull-ups
5 sets of Frenchie pull-ups with 1min rest (failing from end of 3rd set - will try increase recovery to 2min next time)
5 sets of 10 push-ups on the minute
Theraband and mobility cool-down
5 PM

Trail Running 1:00:42 intensity: (2:46 @1) + (18:05 @2) + (33:09 @3) + (6:42 @4) 10.2 km (5:57 / km) +303m 5:11 / km
ahr:161 max:181 shoes: Brooks Cascadia 12

TE 3.6 http://www.movescount.com/moves/move335024994

Friday Apr 17, 2020 #

4 PM

Strength 20:00 [4]

Theraband warm-up, easy hangs & pull-ups
6 sets of 1min 7/3 repeaters on 32mm with 2min rest (first time I've completed the full session - time to make the edge smaller!)
Theraband cool-down
5 PM

Road Running hills 30:43 intensity: (2:20 @1) + (7:20 @2) + (10:30 @3) + (10:33 @4) 5.6 km (5:29 / km) +265m 4:26 / km
ahr:163 max:192 shoes: Brooks Ghost 11

Driveway hill sprints. 4 reps WU, 10 reps hard (36-37s), 4 reps CD with fast downs.

TE 3.6 http://www.movescount.com/moves/move334875539

Thursday Apr 16, 2020 #

10 AM

Trail Running 38:10 intensity: (4:07 @1) + (11:33 @2) + (20:30 @3) + (2:00 @4) 6.4 km (5:58 / km) +208m 5:08 / km
ahr:157 max:180 shoes: Brooks Cascadia 12

TE 3.3 https://www.strava.com/activities/3305958953
3 PM

Strength 30:00 [4]

Theraband warm-up, easy hangs & pull-ups

5 sets of Frenchie pull-ups (5 reps, holding a 5sec lock-off at 0,45,90,120 deg on the way down each time) - started failing towards the end of the 3rd set

3 x 5min endurance sets with 3min rest

Theraband and mobility cool-down

Tuesday Apr 14, 2020 #

10 AM

Trail Running 1:14:50 intensity: (52 @1) + (17:23 @2) + (41:51 @3) + (14:44 @4) 12.7 km (5:54 / km) +408m 5:05 / km
ahr:165 max:182 shoes: Brooks Cascadia 12

Mix of small and big laps - getting more comfortable with a faster pace on these. Felt pretty strong during the first half, but the usual hip tiredness and niggly knee pain set in towards the end.

TE 3.8 http://www.movescount.com/moves/move334457486
2 PM

Strength 30:00 [4]

Theraband warm-up, easy hangs & pull-ups

6 sets of 1min 7/3 repeaters on 32mm (failed at 55s on last set). Nice to see some gradual progress on these :)

3 sets of push-ups on the minute (15,15,12) - these are hurting my shoulders a bit so gonna ease up.

Theraband and mobility cool-down

Monday Apr 13, 2020 #

3 PM

Strength 20:00 [3]

Theraband warm-up, easy hangs & pull-ups
3 x 5min endurance sets with 3 min rest
Theraband cool-down

Sunday Apr 12, 2020 #

5 PM

Road Running hills 41:02 intensity: (1:48 @1) + (8:22 @2) + (15:09 @3) + (15:43 @4) 7.6 km (5:24 / km) +348m 4:24 / km
ahr:167 max:190 shoes: Brooks Ghost 11

Driveway hill reps. Slowed them down by about 3s per rep to be a bit more sustainable.

4 reps WU, 16 reps hard (38-40s), 4 reps CD with fast downs.

TE 4 http://www.movescount.com/moves/move334203717
6 PM

Strength 20:00 [4]

Theraband warm-up & easy hangs
5 sets of pull-ups with 1min rest (8,8,8,8,6)
5 sets of push-ups on the minute (15,15,12,5,4) - tired!
Theraband & mobility cool-down

Saturday Apr 11, 2020 #

12 PM

Trail Running 41:02 intensity: (1:56 @1) + (7:39 @2) + (14:03 @3) + (17:24 @4) 6.6 km (6:13 / km) +279m 5:08 / km
ahr:168 max:190 shoes: Brooks Cascadia 12

TE 4.1 http://www.movescount.com/moves/move334029422
3 PM

Strength 30:00 [4]

Theraband warm-up, easy pull-ups & hangs
6 sets of 1min 7/3 repeaters on 32mm with 2min rest (failed at 46s, 36s and 26s on last 3 sets)
5 sets of push-ups on the minute (15,15,15,8,5)
Theraband and mobility cool-down

Not feeling that strong today...

Friday Apr 10, 2020 #

7 AM

Hiking 4:36:48 [2] 8.6 km (1.9 kph) +981m
shoes: Boreal Zanskar Boots

Been meaning to do this for a while now... bundubashed straight up Stellenboschberg (1175m) from the backyard with Fran.

Would gave been a brilliant day out but very nearly ended badly. Fran dislodged a backpack-sized boulder and went down the gully with it for a few meters. Initially we thought she had broken her leg, but luckily it was just a cut and some very sudden, painful bruising. Pretty terrifying watching it happen though :-/

After some wound-dressing and painkillers, we were able to walk down via the path route instead. Glad it all ended ok!

Might stick within the property boundaries again for a while...

Thursday Apr 9, 2020 #

12 PM

Strength 30:00 [4]

Theraband warm-up, easy pull-ups & hangs
5 sets of pull-ups with 1min rest (8,8,8,7,5)
3 sets of 5min endurance (cycling through variety of holds with feet on floor) with 3min rest
Theraband and mobility cool-down

Wednesday Apr 8, 2020 #

11 AM

Trail Running 1:13:27 intensity: (48 @1) + (17:18 @2) + (48:50 @3) + (6:31 @4) 12.0 km (6:07 / km) +333m 5:23 / km
ahr:164 max:181 shoes: Brooks Cascadia 12

Firebreak, paddock & garden laps. Starting to get used to this type of running - hopefully it'll make me stronger for the flat & fast stuff in future.

TE 3.7 http://www.movescount.com/moves/move333610205
1 PM

Strength 30:00 [4]

Theraband warm-up, easy hangs & pull-ups
6 sets of 1min 7/3 repeaters on 32mm (failed at 56s and 46s on last 2 sets)
5 sets of push-ups on the minute (15,15,15,12,5)
Theraband and mobility cool-down

Tuesday Apr 7, 2020 #

12 PM

Road Running hills 28:23 intensity: (5:54 @2) + (12:01 @3) + (10:17 @4) + (11 @5) 5.1 km (5:34 / km) +214m 4:36 / km
ahr:164 max:192 shoes: Brooks Ghost 11

Driveway hill reps (~140m @ 10%). 4 reps WU, 8 reps hard (34-37s), 4 reps CD. 3-4s faster per rep than last time, but was broken by lap 8. Hard work!

TE 3.4 http://www.movescount.com/moves/move333487024

Monday Apr 6, 2020 #

3 PM

Strength 15:00 [4]

Theraband warm-up, light hangs & pull-ups
Lock-off bumpers on the stairs - 6 sets with 1min rest - felt very slippery and difficult today
Mobility cool-down

Our turn for all-day rain!

Sunday Apr 5, 2020 #

8 AM

Trail Running 41:55 intensity: (4:54 @1) + (18:16 @2) + (18:45 @3) 7.0 km (5:59 / km) +166m 5:21 / km
ahr:155 max:172 shoes: Brooks Cascadia 12

Knees and hips taking a bit of strain from all the short sharp ups, so keeping it steady.

TE 3.2 http://www.movescount.com/moves/move333171269
3 PM

Strength 30:00 [4]

Theraband warm-up + easy hangs & pull-ups
7/3 repeaters on 32mm - 6 x 1min sets with 2min rest (failed at 56s and 45s on last 2 sets)
5 sets of 12 push-ups on the minute
Theraband and mobility cool-down

Saturday Apr 4, 2020 #

3 PM

Strength 15:00 [4]

Theraband warm-up
5 sets of 12 push-ups on the minute (helps when this is the first exercise!)
3 sets of 10 threading the needle on each side. Could only do 6 or 7 on the left.
Theraband and mobility cool-down
6 PM

Climbing 10:00 [3] +10m

Found another short stone wall that I can do a mini circuit on. Slopey pinches, mainly :)

Friday Apr 3, 2020 #

11 AM

Strength 30:00 [4]

Theraband warm-up + easy hangs
5 sets of pull-ups with 1min rest (8,8,8,8,6)
2 sets of 5min sequences using a variety of grip types (feet on ground) with 3min rest - got a good forearm pump going
Theraband and mobility cool-down
5 PM

Trail Running 1:02:07 intensity: (4:28 @1) + (15:18 @2) + (27:21 @3) + (15:00 @4) 10.0 km (6:13 / km) +272m 5:28 / km
ahr:163 max:186 shoes: Brooks Cascadia 12

Compacting some new trail variations that Andrew cut this morning.

TE 4 http://www.movescount.com/moves/move332986683

Thursday Apr 2, 2020 #

10 AM

Strength 30:00 [4]

Theraband warm-up + easy hangs & pull-ups
Stair lock-off bumpers, 5 on each side - 3 sets of 2 each and 3 sets of 1 each with 1 min rest
5 sets of push-ups on the minute (12,12,12,12,8)
Theraband & mobility cool-down
5 PM

Trail Running 38:25 intensity: (55 @1) + (8:45 @2) + (14:33 @3) + (12:19 @4) + (1:53 @5) 6.2 km (6:12 / km) +226m 5:14 / km
ahr:166 max:197 shoes: Brooks Cascadia 12

A mix of big and small loops, including the new switchbacks that Andrew cut. Threw in one hard loop of the firebreak - just 1s off Andrew's hill time, but some way off his full loop time still (he kills the technical downs). Wanted to go longer but stomach issues cut this one short.

TE 3.9 http://www.movescount.com/moves/move332857315

Wednesday Apr 1, 2020 #

3 PM

Climbing 15:00 [3] +10m

Went scouting for some boulders on the property earlier - found some about my height, but none great for climbing. So tried to climb the stone walls of our cottage instead. Pretty blank with a few credit card crimps, so more of a skin-conditioning session than anything else ;)

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