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Training Log Archive: Stijn

In the 31 days ending Dec 31, 2010:

activity	#	time	miles		km		+m
Hiking	3	18:52:28	23.92	(1.3/h)	38.5	(2.0/h)	2915
Cycling	4	16:26:28	155.28	(9.4/h)	249.9	(15.2/h)	2700
Mountain Biking	1	4:06:59	34.92	(8.5/h)	56.2	(13.7/h)	810
Road Running	7	3:39:24	27.71	(7:55)	44.6	(4:55)	400
Climbing	2	2:00:00					110
Walking	1	44:57	2.49	(18:05)	4.0	(11:14)	115
Trail Running	1	31:05	3.73	(8:20)	6.0	(5:11)	55
Total	19	46:21:21	248.05		399.2		7105

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Thursday Dec 30, 2010 #

7 AM

Road Running 28:44 [4] 6.0 km (4:47 / km) +20m 4:43 / km
shoes: Salomon XT Wings 2

Wednesday Dec 29, 2010 #

7 AM

Hiking 6:33:09 [4] 12.0 km (1.8 kph) +1430m
shoes: Salomon XT Wings 2

Climbed the Jonkershoek Twins (1494m) with Andrew. Up via a long sustained B-grade scramble in Sentraalkloof and down via the lush Nerina Kloof. Excellent day in the mountains!

Monday Dec 27, 2010 #

7 AM

Road Running 38:33 [4] 8.2 km (4:42 / km) +20m 4:39 / km
shoes: Salomon XT Wings 2

Through the flatness of the Southern Suburbs of Cape Town.

Friday Dec 24, 2010 #

6 AM

Cycling 5:05:08 [3] 79.6 km (15.7 kph) +895m

Day 5 of 5: Pringle Bay to Stellenbosch. Very wet day meant we couldn't really appreciate the spectacular stretch from Rooi-els to Gordon's Bay. Stopped at Lourensford for some coffee and then kept trundling on to Stellenbosch. 20km longer than expected for some reason... oh well :-)

So Fran's knee coped nicely with these 5 days of riding - France, June/July 2011, here we come!

Thursday Dec 23, 2010 #

6 AM

Cycling 4:13:10 [2] 63.5 km (15.0 kph) +355m

Day 4 of 5: Hermanus to Pringle Bay via the coastal road. Started in the rain but it cleared up nicely for a scenic ride along the coast. My sister-in-law, Jo, joined us today... 60-odd km of riding off the couch. Not bad, eh?

Wednesday Dec 22, 2010 #

7 AM

Mountain Biking 4:06:59 [2] 56.2 km (13.7 kph) +810m

Day 3 of 5: Elgin Valley to Hermanus via the Highlands Road and Hemel & Aarde Valley. Quite damp and drizzly all day but an atmospheric, misty ride over the ridge to Kleinmond.

Got my exam results online in Hermanus - passed yeeeehaaa! Just one to go now.

C • Result 2

Tuesday Dec 21, 2010 #

6 AM

Cycling 4:33:28 [2] 66.5 km (14.6 kph) +970m

Day 2 of 5: Franschhoek to the Elgin Valley via Franschhoek Pass and Nuweberg Pass. Beautiful day, spectacular passes - just hot hot hot.

Monday Dec 20, 2010 #

8 AM

Cycling 2:34:42 [3] 40.3 km (15.6 kph) +480m

Day 1 of our 5-day ride in the Western Cape. The idea was to mostly stick to tar, drink lots of wine, eat good food and have an all-round awesome time :-)

Stellenbosch to Franschhoek via Helshoogte Pass - berries at Hillcrest, wine-tasting at L'Ormarins and a gourmet meal in Franschhoek... good start!

Saturday Dec 18, 2010 #

7 AM

Trail Running 31:05 [3] 6.0 km (5:11 / km) +55m 4:57 / km
ahr:162 max:182 shoes: Salomon XT Wings 2

Run along the farm track and gravel road from our accommodation in Wakkerstroom.

8 AM

Walking 44:57 [1] 4.0 km (11:14 / km) +115m 9:50 / km
ahr:119 max:135 shoes: Salomon XT Wings 2

Walk back with Fran.

Thursday Dec 16, 2010 #

5 PM

Road Running 34:55 [4] 6.9 km (5:04 / km) +110m 4:41 / km
ahr:182 max:199 shoes: Salomon XT Wings 2

Hilly loop through Barbecue Downs.

I have a mission! Loskop Marathon (50km), April 2011. Never run more than 21km before... My 18 weeks of running training starts now :-)

Tuesday Dec 14, 2010 #

6 PM

Road Running warm up/down 14:15 [2] 2.3 km (6:12 / km) +60m 5:29 / km
ahr:160 max:170 shoes: Salomon XT Wings 2

Road Running 20:32 [3] 4.0 km (5:08 / km) +60m 4:47 / km
ahr:171 max:182 shoes: Salomon XT Wings 2

Was hoping to push fairly hard at the TT but it turns out last week's TT was the last of the year. There was a lady there who wanted to run but did not know the route so I took an easier run with her.

Road Running warm up/down 7:12 [2] 1.5 km (4:48 / km)
ahr:161 max:175 shoes: Salomon XT Wings 2

Saturday Dec 11, 2010 #

8 AM

Climbing 1:00:00 [3] +70m

At Chosspile with Russell - got psyched out by a 23 with crazy-sideways fall potential. 16, 19, 18.

Friday Dec 10, 2010 #

4 PM

Road Running 27:38 [4] 5.8 km (4:46 / km) +45m 4:35 / km
shoes: Salomon XT Wings 2

Wednesday Dec 8, 2010 #

6 PM

Road Running 20:30 [3] 4.1 km (5:00 / km) +40m 4:46 / km
ahr:168 max:184 shoes: Salomon XT Wings 2

Sunday Dec 5, 2010 #

7 AM

Hiking 4:48:58 [3] 13.0 km (2.7 kph) +650m

Day 2 with a side trip to Visierskerf (2407m). I really should do the 4-peaks run next year - looks like a fantastic ridge route!

Saturday Dec 4, 2010 #

9 AM

Hiking 7:30:21 [3] 13.5 km (1.8 kph) +835m
shoes: La Sportiva Tibet

Day 1 of the Waterkloof Hike at Moolmanshoek. Took a side trip up Sikonjelashoed (2312m), which is the last peak on the 4-peaks mountain challenge. Beautiful area and a lekker cave to sleep in for the night.

Thursday Dec 2, 2010 #

5 PM

Road Running 27:05 [4] 5.8 km (4:40 / km) +45m 4:30 / km
ahr:181 max:202 shoes: Salomon XT Wings 2

New PB for this route by 5s :-) Can go significantly faster if I stick to a regular running routine for once. That's the plan at least...

C • Crash course? 2

Wednesday Dec 1, 2010 #

4 PM

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

At Strubens with Gerrit and Jay. 21, 21.

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