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Training Log Archive: Stijn

In the 31 days ending Jan 31, 2013:

activity # timemileskm+m
  Adventure Racing1 24:15:00 87.61 141.0 3430
  Road Running15 14:02:16 105.63(7:58) 170.0(4:57) 2620
  Trail Running3 3:08:22 20.57(9:10) 33.1(5:41) 325
  Strength10 1:55:00
  Cycling1 1:51:08 24.96(13.5/h) 40.17(21.7/h) 535
  Total30 45:11:46 238.77 384.27 6910
  [1-5]30 43:46:46

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Thursday Jan 31, 2013 #

5 AM

Road Running 36:10 [2] 7.1 km (5:06 / km) +105m 4:45 / km
shoes: Asics Gel Nimbus 13

Easy run. And that makes just over 200km of running for the month - my biggest month ever by a long way.

Wednesday Jan 30, 2013 #

9 PM

Strength 20:00 [4]

Tuesday Jan 29, 2013 #

5 PM

Road Running 58:30 [3] 11.4 km (5:08 / km) +160m 4:48 / km
shoes: Asics Gel Nimbus 13

Heavy legs and an unpleasant run. Should have rested an extra day.

Saturday Jan 26, 2013 #

3 AM

Adventure Racing race (Highland Tracks AR) 14:40:00 [3] 47.0 km (3.2 kph) +1860m
shoes: Asics Gel Trail Sensor 5

In a mixed-4 with Seth, Sarah & Nico as Team Charnas. Really enjoyed the race, especially the technical hiking legs and many spectacular waterfalls which William had found for us. Navigationally, not a good race for me, with plenty of schoolboy-errors which cost us time.

Still got the best result we could have hoped for with 4th overall (out of 9 teams) and 3rd mixed four (out of 4) behind Rob/Alex, Cyanosis and Red Ants. We had a close battle with Senseless towards the middle of the race until a major nav error on their part gave us a 30 min gap which we widened to 1h15m by the end of the race.

8km Hike - 2h30m
14km MTB - 50min
23km Hike - 6h
40km MTB - 4h
16km Hike - 6h10m
40km MTB - 3h20m

This is for the trekking legs - will log the MTB legs separately.

Adventure Racing race (Highland Tracks AR) 8:10:00 [3] 94.0 km (11.5 kph) +1570m
shoes: Scott Yecora

MTB legs

Adventure Racing race (Higland Tracks AR) 1:25:00 [0]

Transition time

Wednesday Jan 23, 2013 #

7 PM

Road Running 48:44 [3] 10.0 km (4:52 / km) +125m 4:35 / km
shoes: Asics Gel Nimbus 13

Ran the usual 10km in reverse.

Tuesday Jan 22, 2013 #

6 PM

Road Running 34:25 [3] 7.1 km (4:51 / km) +105m 4:31 / km
shoes: Asics Gel Nimbus 13

First 10mins warm-up with Fran and the rest faster with Greg. Didn't manage to stick to the easy recovery run plan...

Monday Jan 21, 2013 #

7 PM

Strength 15:00 [4]

Sunday Jan 20, 2013 #

7 AM

Road Running race (Bobbies Road Race) 1:54:32 [4] 25.0 km (4:35 / km) +225m 4:23 / km
shoes: Asics Gel Nimbus 13

Fairly easy course with a long gradual hill from 6km to 10km and another at about 19km. Flat & fast for the rest. Kept it under control and didn't go full gas to save my legs a bit. Calves still pretty tight at the end. Ran around the FNB Stadium, which was cool, but got poured on for most of the race, which was not!

Splits:

4km - 18:10
5km - 22:40
6km - 27:17
7km - 31:56
8km - 37:09
10km - 47:33
14km - 1:05:00
15km - 1:09:11
17km - 1:17:24
18km - 1:22:26
20km - 1:32:11
23km - 1:46:09
24km - 1:49:54

Placed 54th out of 932 finishers.
C • After yesterday's rain I wo... 2

Saturday Jan 19, 2013 #

8 AM

Trail Running 1:00:09 [2] 9.0 km (6:41 / km) +150m 6:10 / km
shoes: Asics Gel Trail Sensor 5

At Groenkloof with Sarah & Nico. Distance is a guess.

Thursday Jan 17, 2013 #

6 PM

Trail Running 1:12:57 [3] 14.0 km (5:13 / km) +95m 5:02 / km
shoes: Asics Gel Trail Sensor 5

Emmies & the Spruit as far as Conrad and back. Tired legs... especially quads. Great run though :)
9 PM

Strength 5:00 [4]

Wednesday Jan 16, 2013 #

6 PM

Road Running hills (AR Club January Challenge) 40:28 [5] 5.4 km (7:30 / km) +500m 5:07 / km
shoes: Asics Gel Nimbus 13

10 reps of the Westcliff Stairs... OUCH! Time to beat was 47:34. Neal ran a 42:18 and Kev a 49:55.

Each rep was 50m ascent in 270m @ 18.5% and then down again.

Up Down
1:57 1:24
2:28 1:27
2:42 1:23
2:45 1:21
2:48 1:19
2:45 1:20
2:56 1:25
2:58
5:32 for down-up-down (missed the lap button a few times)
2:49 1:09

I have a feeling a certain Mr Pope & Mr Crichton may lower the bar even further on Friday... :-)
C • No pressure 3

Road Running warm up/down 5:24 [2] 1.1 km (4:55 / km) +10m 4:42 / km
shoes: Asics Gel Nimbus 13

Tuesday Jan 15, 2013 #

6 AM

Road Running 35:30 [2] 7.1 km (5:00 / km) +105m 4:39 / km
shoes: Asics Gel Nimbus 13

Legs still a tad stiff from Sunday.

Sunday Jan 13, 2013 #

6 AM

Road Running race 1:35:31 [5] 21.1 km (4:32 / km) +270m 4:15 / km
shoes: Asics Gel Nimbus 13

Started out of B batch so had a fair bit of weaving to do for the first km or so. Passed Nathan after 2km which I will claim proudly, despite the fact that he had run a marathon the previous day :-P Ran with Neal for a bit at the 4km mark and then pushed on. Thought I had started too hard and knew about the hill from 10km to 16km. Grunted my way up that and then fast downhill for the last 3km to the finish. Fun race and a PB for me :-)

Splits:
4km - 17:47
9km - 39:45
10km - 44:16
12km - 53:57
13km - 58:58
14km - 1:03:53
15km - 1:08:57
16km - 1:13:32
17km - 1:18:08
18km - 1:23:14
19km - 1:27:08
20km - 1:30:50
21.1km - 1:35:31

Placed 259th out of 4826 runners who had timing chips.
C • Nice one 1

Saturday Jan 12, 2013 #

6 PM

Strength 15:00 [4]

Thursday Jan 10, 2013 #

6 PM

Trail Running 55:16 [2] 10.1 km (5:28 / km) +80m 5:16 / km
shoes: Asics Gel Trail Sensor 5

Recovery run through Emmies and along the Spruit. Fran joined me for the first bit.
9 PM

Strength 10:00 [4]

Wednesday Jan 9, 2013 #

6 PM

Road Running warm up/down 18:33 [2] 3.4 km (5:27 / km) +65m 4:59 / km
shoes: Asics Gel Nimbus 13

Road Running hills 28:08 [5] 5.9 km (4:46 / km) +120m 4:20 / km
shoes: Asics Gel Nimbus 13

6 reps of a 400m hill @ 5% followed by a 700m downhill jog for recovery.

1:44
1:47
1:44
1:43
1:42
1:38

It's the hill at the start of the Sunninghill Striders TT for those who know it.

Road Running warm up/down 12:00 [1] 2.2 km (5:27 / km)
shoes: Asics Gel Nimbus 13

Tuesday Jan 8, 2013 #

5 PM

Road Running 47:56 [3] 10.0 km (4:48 / km) +125m 4:31 / km
shoes: Asics Gel Nimbus 13

A solid 3, but not quite a 4.
10 PM

Strength 5:00 [4]

Monday Jan 7, 2013 #

6 PM

Strength 15:00 [2]

Sunday Jan 6, 2013 #

9 AM

Road Running 36:27 [2] 7.1 km (5:08 / km) +105m 4:47 / km
shoes: Asics Gel Nimbus 13

4 PM

Cycling 1:51:08 [3] 40.17 km (21.7 kph) +535m
shoes: Scott Yecora

8 PM

Strength 10:00 [4]

Saturday Jan 5, 2013 #

7 AM

Road Running 1:30:13 [3] 18.7 km (4:49 / km) +255m 4:31 / km
shoes: Asics Gel Nimbus 13

Awesome run with Neal through the burbs: Hyde Park, Zoo, Westcliff, Westcliff stairs, Melville, Greenside and Parkhurst. Started pretty fast but eased into a comfortable pace from there. Feeling strong :-)

Friday Jan 4, 2013 #

4 PM

Strength 15:00 [2]

Thursday Jan 3, 2013 #

5 PM

Road Running 1:02:08 [2] 11.4 km (5:27 / km) +160m 5:06 / km
shoes: Asics Gel Nimbus 13

12th Avenue hills route. Easy jog.
9 PM

Strength 5:00 [3]

Wednesday Jan 2, 2013 #

Note

Just entered for Expedition Africa 500km in the Berg! Really chuffed we managed to get a team together - all good friends of mine so will be lekker to race with them :) John Edwards, Sally-Anne Barber, Oliver James and me... aka Team Charnas.
C • Nice 2
5 PM

Road Running intervals 27:11 [4] 6.0 km (4:32 / km) +60m 4:19 / km
shoes: Asics Gel Nimbus 13

5 min warm-up followed by 3 min hard, 2 min easy for the rest.

Tuesday Jan 1, 2013 #

5 PM

Road Running 50:26 [2] 10.0 km (5:03 / km) +125m 4:45 / km
shoes: Asics Gel Nimbus 13

Felt strong but kept the pace nice and easy.

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