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Training Log Archive: Stijn

In the 31 days ending Dec 31, 2013:

activity	#	time	miles		km		+m
Road Running	19	22:25:57	168.58	(7:59)	271.3	(4:58)	2739
Hiking	6	19:41:51	33.24	(1.7/h)	53.5	(2.7/h)	2310
Trail Running	4	7:03:26	36.35	(11:39)	58.5	(7:14)	2000
Orienteering	2	34:58	3.42	(10:14)	5.5	(6:21)	170	18 /	29c	62%
Climbing	1	30:00					50
Strength	2	10:00
Total	34	50:26:12	241.59		388.8		7269	18 /	29c	62%

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Tuesday Dec 31, 2013 #

Note

Biggest running month by a long shot with 338km for December, which brings the 2013 total up to 2318km. Really enjoying my running at the moment!

C • Running or "Running" 2

8 AM

Road Running 54:10 [2] 9.8 km (5:32 / km) +35m 5:26 / km
shoes: Asics Gel Nimbus 15

Recovery run with Fran.

Monday Dec 30, 2013 #

7 AM

Road Running 2:55:03 [3] 36.0 km (4:52 / km) +485m 4:33 / km
shoes: Asics Gel Nimbus 15

Two Oceans route with Andrew: from Fishhoek, over Chappies and Constantia Nek and down Southern Cross Drive to finish in Kenilworth. Solid run. Constantia Nek is hard work, even with just a half marathon in your legs - respect to all who run the whole thing on race day!

Sunday Dec 29, 2013 #

7 AM

Hiking 5:30:00 [2] 11.0 km (2.0 kph) +925m
shoes: Asics Gel Fuji Sensor #2

Table Mountain hike with friends - up India Venster, along the top, down Diagonal and back along the Pipe Track. Beaut of a day - perfectly executed mooning of the cable car included!

Saturday Dec 28, 2013 #

10 AM

Road Running 48:30 [2] 9.8 km (4:57 / km) +35m 4:52 / km
shoes: Asics Gel Nimbus 15

Friday Dec 27, 2013 #

7 AM

Road Running 1:31:46 [3] 18.4 km (4:59 / km) +272m 4:39 / km
shoes: Asics Gel Nimbus 15

Constantia Nek route again. Heavy legs..

10 AM

Hiking 2:08:19 [1] 5.0 km (2.3 kph) +280m
shoes: Asics Gel Fuji Sensor #2

Hike with the family ftom Cecilia Forest to Kirstenbosch via the countour path.

Thursday Dec 26, 2013 #

7 AM

Trail Running warm up/down 5:00 [2] 1.0 km (5:00 / km) +15m 4:39 / km
shoes: Asics Gel Fuji Sensor #2

Trail Running race 1:08:10 [5] 16.0 km (4:16 / km) +245m 3:57 / km
shoes: Asics Gel Fuji Sensor #2

Good run to burn off the Christmas lunch. In the Tokai Forests, mostly on gravel forestry roads, so mostly a road run really. First 3km were flat, followed by a gradual climb up Tokai Road for the next km. Then most of the ascent of the entire race was done on a monster hill between 4km and 7km, after which it was flat, downhill and fast along the contour tracks through the forest. Went hard from the start and tried to hold on!

Splits:

5km - 20:04
6km - 5:35
7km - 5:15
8km - 4:11
9km - 4:07
10km - 3:26 (5km in 22:34; 10km in 42:38)
11km - 3:54
12km - 3:53
13km - 3:47
14km - 4:31
15km - 4:51 (5km in 20:56; 15km in 1:03:34)
16km - 4:36

Hmmm... seems like the last 2km must have been long (and hence some of the earlier km short) as I was hammering downhill at that point.

Placed 16th out of 942 finishers. Winning time was 59:30.

C • Good effort 2

Tuesday Dec 24, 2013 #

9 AM

Trail Running 1:00:22 [2] 8.5 km (7:06 / km) +215m 6:18 / km
shoes: Asics Gel Fuji Sensor #2

Easy run with Fran from Constantia Nek to Kirstenbosch and back via the gravel contour roads and paths. Came across a dead body (a hiker had suffered a heart attack) with police and rescue already in attendance.

Monday Dec 23, 2013 #

8 AM

Road Running intervals 43:26 9.8 km (4:26 / km) +35m 4:21 / km
shoes: Asics Gel Nimbus 15

Super-lazy this morning but tried to run the session hard anyway.

10 mins warm-up
6 sets of 4 mins hard, 1 min easy
4 mins cool-down

8 PM

Strength 5:00 [4]

Sunday Dec 22, 2013 #

7 PM

Road Running 48:31 [2] 9.8 km (4:57 / km) +35m 4:52 / km
shoes: Asics Gel Nimbus 15

Easy recovery jog.

Saturday Dec 21, 2013 #

7 AM

Road Running long 2:43:51 [3] 32.6 km (5:02 / km) +275m 4:49 / km
shoes: Asics Gel Nimbus 15

Spectacular run along the coastal road from Pringle Bay to Koelbaai and back. 10km section along a rocky jeep track up to Rooiels and tar for the rest. Hard work into a stiff headwind for the last 6 or 7km.

Friday Dec 20, 2013 #

10 AM

Hiking 2:28:46 [2] 8.0 km (3.2 kph) +485m
shoes: Asics Gel Fuji Sensor #2

Up Hangklip from Pringle Bay with the family. Great view.

Thursday Dec 19, 2013 #

7 AM

Road Running intervals 44:08 9.8 km (4:30 / km) +35m 4:25 / km
shoes: Asics Gel Nimbus 15

Time to work on my speed if I want a sub-90 half marathon...

10 mins warm-up
6 sets of 4 mins hard, 1 min easy
5 mins cool-down.

Kept the hard intervals under control rather than going all out. Assuming 5 min/km for the easy recovery, I was averaging about 4 min/km during the hard intervals. Happy with that.

Wednesday Dec 18, 2013 #

7 AM

Road Running 1:29:37 [3] 18.4 km (4:52 / km) +272m 4:32 / km
shoes: Asics Gel Nimbus 15

Beautiful run through Bishop's Court, Rhodes Dr, Constantia Nek, Southern Cross Dr and home via Alphen Hill. Hilly.

Tuesday Dec 17, 2013 #

9 AM

Road Running 1:01:00 [2] 11.0 km (5:33 / km)
shoes: Asics Gel Nimbus 15

Another pancake-flat run along the Seapoint promenade with Fran. Greenpoint to Bantry Bay and back.

Monday Dec 16, 2013 #

7 AM

Hiking 1:15:00 [3] 3.5 km (2.8 kph) +320m
shoes: Asics Gel Fuji Sensor #2

Hike up to the Rooiberg crags and back.

8 AM

Climbing 30:00 [3] +50m

Haven't climbed in almost 2 years! Led two 17s.. good fun.

Sunday Dec 15, 2013 #

6 AM

Trail Running 4:34:54 30.0 km (9:10 / km) +1495m 7:20 / km
shoes: Asics Gel Fuji Sensor #2

Awesome mountain run with Andrew in the Cederberg. Started at Sanddrif, went up the Wolfberg Cracks, past the arch and then took a tiger line to the summit of Tafelberg via Corridor Peak. Back to Sanddrif via some solid running on the Jeep Track. Overall pace is quite slow as the 5km bundubash from Gabriel's Pass to Tafelberg was a slow 2h hike. Quite hot by the end..

6 PM

Hiking 1:30:00 [1] 6.0 km (4.0 kph) +50m
shoes: Asics Gel Fuji Sensor #2

Easy hike to the Nuwerus waterfall.

Saturday Dec 14, 2013 #

6 AM

Road Running 45:15 9.8 km (4:37 / km) +35m 4:32 / km
shoes: Asics Gel Nimbus 15

Great to be in Cape Town! Pancake-flat run through the Southern Suburbs before we head off to the Cederberg.

Friday Dec 13, 2013 #

5 AM

Road Running 40:56 [1] 7.1 km (5:46 / km) +105m 5:22 / km
shoes: Asics Gel Nimbus 14

With Fran.

Thursday Dec 12, 2013 #

6 PM

Road Running 1:12:13 [3] 15.4 km (4:41 / km) +175m 4:26 / km
shoes: Asics Gel Nimbus 15

Waited until after the storm and had the most glorious run! The Spruit was pumping though, so couldn't cross it at the concrete bridge and modified my usual route a tad. It feels like my comfortable cruising pace has gone up a notch.

Wednesday Dec 11, 2013 #

6 PM

Road Running 49:58 [2] 10.0 km (5:00 / km) +125m 4:42 / km
shoes: Asics Gel Nimbus 14

Nice and easy.

Monday Dec 9, 2013 #

6 PM

Road Running 56:44 [3] 11.4 km (4:59 / km) +165m 4:38 / km
shoes: Asics Gel Nimbus 15

Left hamstring a bit tight from the faster running yesterday.

Sunday Dec 8, 2013 #

9 AM

Trail Running warm up/down 15:00 [3] 3.0 km (5:00 / km) +30m 4:46 / km
shoes: Asics Gel Fuji Sensor #2

10 AM

Orienteering race (Sprint Cup Prelim) 20:58 [5] *** 3.0 km (6:59 / km) +100m 5:59 / km
spiked:6/13c shoes: Asics Gel Fuji Sensor #2

Nav was rusty and I ran far too quickly when I should have been slowing down and concentrating. Quite a few mistakes, especially about 90s at #4 by going to high and taking a long time to relocate. Finished in 7th, 20s behind Nic Cooper, 80s behind Paul & Nico and 2min behind Uge.

11 AM

Orienteering race (Sprint Cup Final) 14:00 [5] *** 2.5 km (5:36 / km) +70m 4:55 / km
spiked:12/16c shoes: Asics Gel Fuji Sensor #2

Chasing starts. Much better run for the finals. Caught Nic at #3 and managed to pull away from him up the short hill to #5. Caught Paul at #10 (having had a lucky sighting of him leaving 8) and dropped him up the short climb to #11 (hmmm I'm sensing a pattern here). Caught Nico/Uge at #12 and stayed with them to the finish control - lost the sprint for 3rd and finished 5th, with the 2nd fastest time for the final. Really fun with all the tightly-bunched competition - first time I've been in a fast pack moving through parts of the course.

4 PM

Strength 5:00 [4]

Friday Dec 6, 2013 #

6 AM

Road Running 2:07:46 [3] 25.1 km (5:05 / km) +300m 4:48 / km
shoes: Asics Gel Nimbus 14

Heavy legs to start.

Thursday Dec 5, 2013 #

6 AM

Road Running 34:46 [2] 7.1 km (4:54 / km) +105m 4:34 / km
shoes: Asics Gel Nimbus 15

Wednesday Dec 4, 2013 #

6 PM

Road Running 47:11 [3] 10.0 km (4:43 / km) +125m 4:26 / km
shoes: Asics Gel Nimbus 14

Finally hit 2000km of running for the year :-)

Tuesday Dec 3, 2013 #

6 AM

Road Running 51:06 [2] 10.0 km (5:07 / km) +125m 4:49 / km
shoes: Asics Gel Nimbus 15

Legs still a bit stiff and tired from the weekend.

Sunday Dec 1, 2013 #

5 AM

Hiking 6:49:46 [3] 20.0 km (2.9 kph) +250m
shoes: Asics Gel Fuji Sensor #2

Day 2 was along the escarpment for a short while (after waking up to a sunrise over a sea of clouds) and then descending the technical and rocky Nguza Pass. We dropped into the mist pretty quickly, so the going was slow over the wet and loose boulders. We had to bring out the rope at one point to lower ourselves down a huge chockstone in the gully, but it was fairly straightforward after that.

Once we were back on the Rockeries Pass path, it was a speedy cruise back to the Mnweni Cultural Centre. 2000m descent.

Another lekker weekend in the Berg!

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