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Training Log Archive: Stijn

In the 31 days ending Aug 31, 2009:

activity	#	time	miles		km		+m
Mountain Biking	5	20:02:56	171.89	(8.6/h)	276.63	(13.8/h)	4415
Cycling	4	5:45:23	73.83	(12.8/h)	118.81	(20.6/h)	2040
Climbing	3	4:00:00					295
Hiking	1	3:51:40	8.08	(2.1/h)	13.0	(3.4/h)	325
Gym Bike	3	1:30:00	28.86	(19.2/h)	46.45	(31.0/h)
Total	15	35:09:59	282.66		454.89		7075

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Saturday Aug 29, 2009 #

Climbing 1:15:00 [4] +40m

Morning session at Radioactive Crag (Pelindaba). 14, 14, 15 and then got spat off by a 20 and a 17... where has my endurance gone?

Monday Aug 24, 2009 #

Hiking 3:51:40 [2] 13.0 km (3.4 kph) +325m
shoes: Salomon XT Wings

Mapping at Hennops - scouted some singletrack on foot and then ran back to my car.

Friday Aug 21, 2009 #

Cycling 24:16 [4] 9.05 km (22.4 kph)
(injured) shoes: Scott Yecora

On Wednesday's ride, I started feeling pain on my R sitting bone so I thought I'd try a different seat angle today. Well, it's definitely not that and hurts like hell now so me thinks some rest is needed. It seems to be some tendonitis of the tendon that crosses right over the sit bone so it'll hopefully clear up within a week or two :-(

Wednesday Aug 19, 2009 #

Mountain Biking 3:57:17 [3] 61.73 km (15.6 kph) +1085m
ahr:138 max:179 shoes: Scott Yecora

Rode with Mike again - a gnarly ride this time from Kya Sand out to a remote magaliesberg valley NW of Lanseria and then East past Rhenosterspruit to eventually finish at the Cheese Shop near Erasmia. Yes, you guessed it... mostly singletrack and farm roads - yeeehaaa :-) Got my new shock as well (RockShox Tora 302) and it feels like I'm floating! The old one was a piece of crap.

Riding Stats: Avg 15.6, Max 53, Cad 78.

C • If you need some company 2

C • Tora 1

Tuesday Aug 18, 2009 #

Gym Bike (FNB Cycle Challenge) 30:00 [5] 15.77 km (31.5 kph)
ahr:180 max:201

7th session logged. Joseph discovered an easier bike so I gave it a spin... the result, a new PB of 517 kCal @ 267W. Hollow victory, I know, but I'll take it, thank you very much :-)

Saturday Aug 15, 2009 #

Mountain Biking 4:21:46 [2] 22.39 km (5.1 kph) +525m
shoes: Scott Yecora

Riding Stats: Tm 1:55:40, Avg 11.6, Max 31, Cad 71.

Spent the morning at Hennops 4x4 trying to scout ALL the tracks there - just when I thought I had them all down, another singletrack would pop out of nowhere. Plenty of scouting remains to be done! The extended map will be great for a MTB-O - enough technical singletrack for the tough course and some gravel roads for the easier stuff.

Overall time includes some hiking around to scout as well.

Friday Aug 14, 2009 #

Gym Bike (FNB Cycle Challenge) 30:00 [5] 15.17 km (30.3 kph)
ahr:179 max:197

6th session logged. 484 kCal @ 250W. It's nice to track fitness gains with an HR monitor. Lately, I'm taking it easier (lower AHR) and still generating the same (or more) kCal for the session.

Wednesday Aug 12, 2009 #

Cycling 2:50:48 [4] 60.27 km (21.2 kph) +895m
ahr:148 max:178 shoes: Scott Yecora

Mike bailed on me so I took another ride through the suburbs... Joburg is hilly!

Avg 21.2, Max 55, Cad 87.

Monday Aug 10, 2009 #

Climbing 1:15:00 [3] +125m

Up at first light to be climbing the first route as the sunrise hit the rock - good times :-) 17, 18, 16, 18, 18.

Sunday Aug 9, 2009 #

Mountain Biking 6:51:57 [2] 112.29 km (16.4 kph) +1775m
ahr:135 max:181 shoes: Scott Yecora

From Waterval Boven to Ngodwana via the Vygeboom Dam and Nkomati Mine. Google Earth is a wonderful thing - planned this ride from my PC by making rally instructions using the distance tool :-) Only 6km of tar - the rest all district gravel and major forestry roads. Seth took some strain so I had a long, low-intensity ride :-)

Saturday Aug 8, 2009 #

Mountain Biking 1:43:02 [2] 22.22 km (12.9 kph) +426m
ahr:137 max:173 shoes: Scott Yecora

Rode most of the Waterval Boven singletrack, masterfully constructed by Glenn. All I can say is WOW! 20km of singletrack along the edge of the escarpment :-)

Avg 12.9, Max 52, Cad 75.

C • Stracks 3

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

Afternoon climbing at Tranquilitas and the Superbowl. Precision Feather (21) spat me off at the chains - soooo close to the onsight! 14, 17, 19, 16, 18.

Friday Aug 7, 2009 #

Gym Bike (FNB Cycle Challenge) 30:00 [5] 15.51 km (31.0 kph)
ahr:184 max:201

5th session logged - 5 to go... ugh. So they fixed the "easy" bike (its resistance used to be slightly less than the other bikes on the same difficulty level lol) so it's going to hurt a little more to clock 500. Got 492 today @ 254W.

Wednesday Aug 5, 2009 #

Mountain Biking 3:08:54 [4] 58.0 km (18.4 kph) +604m
ahr:163 max:189 shoes: Scott Yecora

Another scenic ride with Mike starting and ending at the Oaktree garage near Krugersdorp. This man knows his singletrack - what a great ride!

C • study leave 5

Monday Aug 3, 2009 #

Cycling 1:42:54 [4] 34.15 km (19.9 kph) +830m
ahr:165 max:187 shoes: Scott Yecora

Hill repetitions of Central Avenue. Excluded the top section which isn't steep at all and was left with a 1.48km, 78m hill @ 5.3%. Intervals as follows:

Time, AHR, MHR:

1. 6:08, 170, 176
2. 6:09, 176, 181
3. 6:07, 179, 185
4. 6:06, 180, 185
5. 6:05, 180, 187
6. 6:07, 180, 185
7. 6:07, 181, 187
8. 6:12, 181, 187
9. 6:09, 181, 185
10. 5:57, 183, 186

Saturday Aug 1, 2009 #

Cycling 47:25 [3] 15.34 km (19.4 kph) +315m
ahr:154 max:181 shoes: Scott Yecora

Riding Stats: Tm 46:55, Spd 19.6, Max 43, Cad 87.

My Breedt's Nek plans got killed by the rain and when it finally seemed to stop raining after lunch, I decided to do some hill reps up Central Rd in Atholl. What a bad, bad, terrible idea... An average watch temperature of 6 degrees and being soaked to the bone did not make for a fun ride! Cut the plan of 10 reps down to 3 when I couldn't operate my watch buttons anymore as my fingers were frozen solid...

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