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Training Log Archive: Stijn

In the 30 days ending Sep 30, 2021:

activity	#	time	miles		km		+m
Climbing	19	16:20:00					1905
Road Running	5	3:50:22	27.09	(8:30)	43.6	(5:17)	562
Trail Running	2	3:21:11	13.48	(14:55)	21.7	(9:16)	1045
Strength	4	1:35:00
Hiking	1	1:17:35	2.86	(2.2/h)	4.6	(3.6/h)	368
Total	27	26:24:08	43.43		69.9		3880

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Thursday Sep 30, 2021 #

7 AM

Trail Running 38:11 [3] 7.1 km (5:23 / km) +107m 5:00 / km
shoes: Brooks Cascadia 12

Morning run in the mist along the escarpment edge trail.

https://www.strava.com/activities/6041267387

1 PM

Climbing 20:00 [4] +35m

Warmed-up on the first half of Dungeons to clip the first high draw for Lauren and then jumped on Butterfly - a really 3D, technical corner route. Such a good route with problem-solving all the way up. Figured out all the moves and will hopefully send by the end of the week!

(26Lx),(26L)

Wednesday Sep 29, 2021 #

2 PM

Climbing 30:00 [4] +50m

Back at the God No Wall, where I managed to hold on for the send of Dungeons & Dragons, despite splitting a fingertip and being rather pumped at the top! Really fun route :)

17L,26L

Monday Sep 27, 2021 #

1 PM

Climbing 1:00:00 [4] +75m

Justin taking a rest day so Lauren & I went to work out Dungeons and Dragons (26) at the God No Wall. Really fun overhanging corner route which I nearly managed to send on my 2nd go, but fell at the top crux. Will have to try again on Wednesday!

19L,(26L),(26Lx)

Sunday Sep 26, 2021 #

1 PM

Climbing 1:00:00 [4] +50m

At the Superbowl again. Warmed-up and then eventually took the top rope option on Lotter's Desire. Bottom crux still needs some work. The rest was ok, but harder than I remember it in places. Spent an age and about 10-15 attempts figuring out the top crux and the right feet to use for me to be able to reach the vulcan crimp. Got that sorted now - glad I can do the move! The send feels quite far away though.

21L,(27x)

Saturday Sep 25, 2021 #

5 PM

Climbing 30:00 [3] +50m

In Boven for a week with Justin & Lauren. Got here lateish so had a short session at The Superbowl, getting used to this style again! Silly slip on the 22, but otherwise good :)

(22L),21L

Wednesday Sep 22, 2021 #

3 PM

Climbing 30:00 [3] +60m

Warm-up on auto-belays. 18,18,19,21.

Strength 20:00 [3]

Easy hangs to warm up
3 x 15s hanging L-sits with 30s rest
5 x 10 finger rolls with 20kg, alternating arms
One arm hangs on the spray wall
Theraband cool-down

Tuesday Sep 21, 2021 #

7 AM

Road Running 43:53 [2] 8.1 km (5:25 / km) +88m 5:08 / km
shoes: Brooks Ghost 11

https://www.strava.com/activities/5993930067

5 PM

Climbing 1:00:00 [4] +225m

Endurance session on auto-belays at CR.

18,18,20,21
20x10.7 in-a-row
21,18,23,18

Sunday Sep 19, 2021 #

12 PM

Climbing 1:30:00 [4] +120m

Long lazy session at CR with Justin and then with Lauren ;)

18,19,20L,(22Lx),22L,23L,(24),(22L)

Saturday Sep 18, 2021 #

9 AM

Trail Running 2:43:00 [2] 14.6 km (11:10 / km) +938m 8:27 / km
shoes: Brooks Cascadia 12

Silvermine, Blackburn Ravine, contour path to Chapman's Peak and back over into Silvermine - brilliant loop on a beaut of a day with Fran.

https://www.strava.com/activities/5983439901

3 PM

Climbing 40:00 [4] +50m

At the Mine with Justin and Lauren. Was feeling pretty lazy and worn-out after the morning run and some beers over lunch, but decided to finally put Sickle Moon to bed. It's "only" 22, but quite steep and beta intensive - I had put 5 attempts into it back in 2005, one attempt last year, and got it 2nd go in this session. Must be my longest ever project at 16 years ;) Fun route once it all flows together.

(26L),(22L),22L

Friday Sep 17, 2021 #

4 PM

Climbing 1:00:00 [3] +100m

Auto-belays at CR. 17,18,18,19,20,21,24.

Strength 30:00 [4]

Some hangs and asymmetric pull-ups
One arm hangs on the spray wall
5 x 10 finger rolls with 20kg, alternating arms
3 x 30s hanging L-sits with 30s rest
2 x 5 hanging leg tucks
3 sets of 10 I's, Y's & Ts with 1kg
Mobility cool-down

Wednesday Sep 15, 2021 #

6 AM

Road Running 50:16 [4] 10.0 km (5:02 / km) +154m 4:40 / km
shoes: Brooks Ghost 11

Run with Neal in Sandton - working hard at times..

https://www.strava.com/activities/5962712898

Tuesday Sep 14, 2021 #

5 PM

Climbing 1:00:00 [4] +140m

Back to the old stomping ground at CR Joburg! Just me on auto-belays but had a proper session, as expected :)

18,18,19,20,22,23,21,(26a),21,(20a)

Sunday Sep 12, 2021 #

9 AM

Climbing 20:00 [4] +30m

Back at Waterworld & Sloth crags this morning - managed to execute well and get the 23 on my first go of the day (2nd go overall).

18L,23L

Saturday Sep 11, 2021 #

10 AM

Climbing 30:00 [4] +50m

In Montagu for the weekend with Justin & Lauren. Had 2 sessions in Badkloof and surprised myself by getting a powerful 25 on my 2nd go. A bit of a scrappy fight, but I'll take it!

22L,(25L),25L,(23L)

Friday Sep 10, 2021 #

10 AM

Road Running 31:02 [3] 5.9 km (5:16 / km) +107m 4:49 / km
shoes: Brooks Ghost 11

https://www.strava.com/activities/5935999311

Thursday Sep 9, 2021 #

1 PM

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

Auto-belay warm-up + 30 mins spray wall.

18,18,19,21

Strength 5:00 [3]

3 x 15s hanging L-sits with 30s rest
One arm hangs on the spray wall

Wednesday Sep 8, 2021 #

2 PM

Climbing 1:00:00 [4] +250m

Endurance session on auto-belays.

18,18,19,21
20x9.6 in-a-row
18 up, smarties down yoyo x 3

5 PM

Hiking 1:17:35 [1] 4.6 km (3.6 kph) +368m
shoes: Asics Gel Fuji Trabuco 6 #4

Lion's Head hike with Fran on a gorgeous afternoon. Felt a bit light-headed and wobbly after my 2nd vaccine dose a few days ago.

https://www.strava.com/activities/5927357234

Monday Sep 6, 2021 #

3 PM

Climbing 30:00 [3] +60m

Warm-up on auto belays. 18,18,19,20.

Strength 40:00 [4]

Easy pull-ups and hangs
5 sets (5,5,5,5,4) of weighted pull-ups with 10kg with 3 mins rest
5 sets of 10 finger rolls with 20kg, alternating arms
3 x 15s hanging L-sits with 30s rest (oof)
2 sets of 10 I's, Y's & T's with 2kg
Mobility cool-down

Sunday Sep 5, 2021 #

1 PM

Climbing 1:30:00 [4] +130m

CR with Lauren.

18,18,19L,22L,(26Lx),22L,23L,24,(23)

Saturday Sep 4, 2021 #

8 AM

Road Running 1:04:07 [2] 11.4 km (5:37 / km) +18m 5:35 / km
shoes: Brooks Ghost 11

Prom run with Fran & John.

https://www.strava.com/activities/5901958101

Friday Sep 3, 2021 #

3 PM

Climbing 1:30:00 [4] +125m

CR with Justin. These comp routes keep spitting me off at the chains!

18,18,(20L),(23L),(22L),(30x),23L,21L,19L

Thursday Sep 2, 2021 #

11 AM

Road Running 41:04 [3] 8.2 km (5:00 / km) +195m 4:29 / km
shoes: Brooks Ghost 11

https://www.strava.com/activities/5892244564

Wednesday Sep 1, 2021 #

7 PM

Climbing 1:00:00 [4] +215m

Auto-belays at CR.

17,18,20,21,24
20x7.6 in-a-row
(20a),18 + some one arm hangs on the bouldering wall

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