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Training Log Archive: Stijn

In the 30 days ending Jun 30, 2020:

activity	#	time	miles		km		+m
Hiking	7	27:49:59	53.56	(1.9/h)	86.2	(3.1/h)	5253
Road Running	6	4:41:56	33.74	(8:21)	54.3	(5:12)	485
Climbing	8	4:20:00					400
Trail Running	1	2:50:47	9.32	(18:19)	15.0	(11:23)	868
Strength	2	45:00
Total	24	40:27:42	96.62		155.5		7006

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Monday Jun 29, 2020 #

8 AM

Road Running 36:38 6.8 km (5:23 / km) +63m 5:09 / km
ahr:148 max:165 shoes: Brooks Ghost 11

Burbs run with Fran - calf feeling much better.

TE 2.9 http://www.movescount.com/moves/move344706632

Sunday Jun 28, 2020 #

9 AM

Climbing 1:00:00 [4] +100m

First gym climb in ages with Justin - good to be back :) Although difficult to clip high when you can't put the rope in your mouth!

15,17,19,22L,21L,22L,23L

3 PM

Hiking 1:13:31 [1] 4.9 km (4.0 kph) +162m
shoes: Asics Gel Fuji Trabuco 6 #4

Cecilia Forest walk with the fandamily, after the rain.

https://www.strava.com/activities/3684139254

Wednesday Jun 24, 2020 #

8 AM

Hiking (Kouebokkeveld Day 4) 5:58:56 [2] 15.2 km (2.5 kph) +679m
shoes: Boreal Zanskar Boots

https://www.strava.com/activities/3664573006

C • Kouebokkeveld 1

Tuesday Jun 23, 2020 #

9 AM

Hiking (Kouebokkeveld Day 3) 4:55:53 [3] 12.3 km (2.5 kph) +1065m
shoes: Boreal Zanskar Boots

https://www.strava.com/activities/3664601997

Monday Jun 22, 2020 #

10 AM

Hiking (Kouebokkeveld Day 2) 3:41:03 [2] 10.8 km (2.9 kph) +748m
shoes: Boreal Zanskar Boots

https://www.strava.com/activities/3664574886

Sunday Jun 21, 2020 #

12 PM

Hiking (Kouebokkeveld Day 1) 4:29:24 [2] 13.4 km (3.0 kph) +592m
shoes: Boreal Zanskar Boots

Fran, Lauren & I traversed the Kouebokkeveld mountains (south of the Cederberg) over 4 days in the most beautiful weather conditions between 2 cold fronts. It's one of those wild traverses I'd like to do more of while I'm in the Cape - no trails, technical terrain, and that feeling of really being out there :)

More details and pics on my Strava: https://www.strava.com/activities/3664587152

Friday Jun 19, 2020 #

8 AM

Road Running 44:10 5.2 km (8:30 / km) +66m 7:59 / km
ahr:110 max:158 (injured) shoes: Brooks Ghost 11

Hadn't felt pain from the calf for a while, so thought I would try an easy run with Fran. Started feeling it again within 2km so walked it home from there to play it safe, while Fran ran laps around me :)

TE 2.2 http://www.movescount.com/moves/move343485203

3 PM

Climbing 20:00 [4] +30m

After work session at The Mine with Justin. Climbed a really nice 20 as a warm-up and then dorked the top roof moves on a 22 which I sent years ago.

20L,(22L)

Thursday Jun 18, 2020 #

10 AM

Hiking 3:18:37 [2] 13.0 km (3.9 kph) +589m
shoes: Brooks Cascadia 12

Silvermine hike with Fran. Another beautiful day and eerily quiet. Hiked a few paths we hadn't been on since varsity days (16 years ago!) with spectacular views over Hout Bay & Chapman's Peak.

Short cold front coming in this weekend, but then we're taking the gap and doing a 4-5 day off-trail traverse of the Kouebokkeveld mountains. Looking forward to it in these lush & fresh winter conditions! :)

https://www.strava.com/activities/3633327868

Tuesday Jun 16, 2020 #

11 AM

Climbing 30:00 [4] +40m

Beautifully-clear day at Silvermine with Justin & Lauren. Gates still closed so had a 4km walk-in/out each way. The warm-ups were pretty tricky so was worried about the 23 I wanted to try, but managed to hold on for the onsight. Was pretty desperate at the end though!

19L,20L,23L

Sunday Jun 14, 2020 #

8 AM

Hiking 4:12:35 [2] 16.6 km (3.9 kph) +1418m
shoes: Brooks Cascadia 12

Some hiking at Mont Rochelle above Franschhoek Pass with Fran, Andrew, Justin & Lauren. Weather was pretty moody with no views initially, but luckily the clouds lifted a bit after our coffee stop :) Last few km to Perdekop were through some of the old snow from the cold front a few days ago, and the snow-hunters were out in full force! Pretty icy conditions up there though and we were happy with the extra layers we brought along. Some gloves would have been nice though ;) Beautiful fresh-air views!

Calf tweak is definitely a bit of a strain (could even feel it while hiking) , so the running will have to take a breather for now.

https://www.strava.com/activities/3613335457

Friday Jun 12, 2020 #

11 AM

Road Running 50:23 11.2 km (4:30 / km) +99m 4:18 / km
ahr:170 max:196 shoes: Brooks Ghost 11

Cold front on its way out, but still pretty fresh. Ran some unstructured longer intervals along the way - 5 of them, around 1km each at 3:40 to 4:00 pace. HR data seems pretty high compared to perceived effort.

I seem to have tweaked my left calf on this run - hopefully it's short-lived!

TE 4.5 http://www.movescount.com/moves/move342653639

Wednesday Jun 10, 2020 #

3 PM

Strength 30:00 [3]

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

Tuesday Jun 9, 2020 #

10 AM

Road Running 52:52 10.0 km (5:17 / km) +85m 5:04 / km
ahr:140 max:159 shoes: Brooks Ghost 11

Coffee run with Fran before the rain coming in over the next few days.

TE 2.4 http://www.movescount.com/moves/move342296804

4 PM

Strength 15:00 [4]

Theraband warm-up, easy hangs and pull-ups
5 sets of 7 pull-ups on the minute
Mobility cool-down

Monday Jun 8, 2020 #

11 AM

Road Running 46:18 10.2 km (4:32 / km) +93m 4:20 / km
ahr:165 max:192 shoes: Brooks Ghost 11

Steady effort initially, gradually ramping up the effort and working quite hard for the last few km.

TE 4 http://www.movescount.com/moves/move342208845

Sunday Jun 7, 2020 #

10 AM

Climbing 10:00 [4] +15m

Jumped on a classic AdK route on the way out of Montagu. Endurance crimping on a gently overhanging wall - my style :) Nice to get the onsight.

22L

Saturday Jun 6, 2020 #

12 PM

Climbing 30:00 [4] +30m

Went back to Badkloof and managed to send the 23 - found a sneaky knee-bar before the last few powerful moves which helped plenty! There were draws up on another 23 on our walk out, so gave that a go too. Soooo close to the onsight, with the chains in my face, but was completely powered-out and just couldn't clip...

(23L), 23L, (23L)

C • Back to some good form already 2

Friday Jun 5, 2020 #

11 AM

Road Running 51:35 [3] 10.9 km (4:44 / km) +79m 4:34 / km
shoes: Brooks Ghost 11

Taking a rest from the climbing today, so had some time for a run. Through the Montagu burbs.

https://www.strava.com/activities/3566761778

Thursday Jun 4, 2020 #

4 PM

Climbing 20:00 [4] +20m

Late afternoon session in Badkloof. An overhanging anti-style 23 was the objective. Warmed-up by climbing it bolt to bolt and figuring out the beta. Came very close to sending it on my 2nd go - had a proper fight, but came off 2 moves from the end. Totally gassed so happy with the effort anyway. It's a tough 23 with some really nice sequences - hopefully it'll go next session.

(23L),(23L)

Wednesday Jun 3, 2020 #

1 PM

Climbing 1:00:00 [4] +90m

Went exploring up Keur Kloof today. A pretty bushy approach, but a really nice crag called Joe's Garage, near the top of the ridge. Hardly anyone ever braves the walk-in, so there was no chalk on the rock. Felt pretty wild and traddy.

Did a 60m 2-pitch 21 with a superb sustained top pitch, and then a 23 from the ground. Missed a key hold on my onsight attempt on the 23, but managed the rest from there.

21, 21L, (23L)

Tuesday Jun 2, 2020 #

3 PM

Climbing 30:00 [3] +75m

Climbing!! Snuck out to Montagu with Justin - we're "inspecting the Ashton bridge" ;) Great first session at the Steeple climbing an old classic and some new ones. Feeling ok on rock... let's see as we get into the harder grades again! My toes need some conditioning - pretty painful today.

18L, 20L, 21L

Monday Jun 1, 2020 #

10 AM

Trail Running 2:50:47 [3] 15.0 km (11:23 / km) +868m 8:50 / km
shoes: Brooks Cascadia 12

Jonkershoek Reserve opened today (or the MTO trails at least). So Fran and I went exploring up the other side of the valley at last :)

Followed a beautifully-manicured and runnable switchbacking MTB trail up the first 600m climb to the saddle and then things slowed down significantly on the off-trail ridge traverse to Square Tower Peak. Back down the way we came - such a fun downhill!

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