Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Stijn

In the 31 days ending Aug 31, 2014:

activity # timemileskm+m
  Trail Running4 8:14:00 45.86(10:46) 73.8(6:42) 1965
  Road Running8 8:00:18 62.88(7:38) 101.2(4:45) 1200
  Orienteering2 2:59:17 11.18(16:02) 18.0(9:58) 11408 /19c42%
  Strength15 1:11:00
  Total29 20:24:35 119.92 193.0 43058 /19c42%

«»
3:23
0:00
» now
FrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSu

Sunday Aug 31, 2014 #

4 PM

Road Running 1:36:15 [3] 20.3 km (4:44 / km) +220m 4:30 / km
shoes: Asics Gel Nimbus 15 #3

Along the hard pack gravel road from Hobas to the main Fish River Canyon view point and back. Suffered a bit on the way out with the heat and slow poison uphills.

Saturday Aug 30, 2014 #

5 PM

Strength 5:00 [5]

Thursday Aug 28, 2014 #

Strength 5:00 [5]

6 AM

Road Running 46:56 [3] 9.8 km (4:47 / km) +125m 4:30 / km
shoes: Asics Gel Nimbus 15 #3

Down past the Zoo, up around the back of Westcliff to the Ridge School at the top and back via Valley Rd. Brilliant route this - I think I've found my staple 10km.

Wednesday Aug 27, 2014 #

Strength 5:00 [4]

Tuesday Aug 26, 2014 #

6 AM

Road Running 35:43 [4] 7.8 km (4:35 / km) +80m 4:21 / km
shoes: Asics Gel Nimbus 15 #3

And that makes 1999.9 km of running (road, trail & O) this year. Think I'll put my feet up now ;)
6 PM

Strength 1:00 [5]

Wanted to see how many push-ups I could do without rest. The answer: 62.

Monday Aug 25, 2014 #

6 AM

Road Running 54:05 [3] 11.1 km (4:52 / km) +140m 4:35 / km
shoes: Asics Gel Nimbus 15 #3

Great morning for a run.
7 PM

Strength 5:00 [5]

Sunday Aug 24, 2014 #

9 AM

Orienteering (Mountain Marathon Brown) 1:48:47 [4] 10.5 km (10:22 / km) +705m 7:45 / km
shoes: Asics Gel Fuji Sensor #2

Had a pretty decent 1st half, with just minor mistakes at 3 & 9, but bumbled around too much from 12 onwards, starting by getting cliffed-out trying to follow Brad up to 13. Terrible line into 14 as well (no plan). Then 19 was crap as well (got distracted by a security guard claiming I was trespassing). Fine for the rest.

A bit more focus could have given me the 5 mins required to make this a semi-competitive run, with Nico/Alex/Brian all at 1:42-1:43ish.

MEN OPEN - Splits

Saturday Aug 23, 2014 #

9 AM

Trail Running warm up/down 4:00 [3] 0.8 km (5:00 / km) +10m 4:42 / km
shoes: Asics Gel Fuji Sensor #2

10 AM

Orienteering race (Kloofendal Brown) 1:10:30 [4] *** 7.5 km (9:24 / km) +435m 7:17 / km
spiked:8/19c shoes: Asics Gel Fuji Sensor #2

First Bush O in many months. Didn't go too badly - main time losses were a few minutes at #6 (too high) and a few minutes due to a terrible route choice along the long path from 8 to 9 (just measured it and the path route had 100m climb vs just 20m along the fence!). Very few controls spiked though, with many hesitations and poor micro-nav closer to the controls. Enjoyed it though.
C • Shared race 1
6 PM

Strength 5:00 [5]


Brown - 5.5 km - Splits

Friday Aug 22, 2014 #

6 PM

Strength 5:00 [5]

3 x 30 pushups with 30s rest between sets.

Thursday Aug 21, 2014 #

6 PM

Strength 5:00 [5]

Wednesday Aug 20, 2014 #

5 PM

Road Running 58:12 [3] 12.2 km (4:46 / km) +170m 4:28 / km
shoes: Asics Gel Nimbus 15

Exploration of the new burbs continues! Up Munro Drive, along the ridge, down Sylvia's Pass, around the Houghton Golf Course and home. Proper old school Joburg. Legs a tad tired.
C • Good route that 2

Tuesday Aug 19, 2014 #

6 AM

Road Running 43:45 [2] 7.8 km (5:37 / km) +80m 5:20 / km
shoes: Asics Gel Nimbus 15

Around the Zoo and Zoo Lake with Fran.

Monday Aug 18, 2014 #

7 PM

Strength 5:00 [4]

Sunday Aug 17, 2014 #

7 AM

Trail Running (AR Club Winter Run) 2:32:26 [2] 27.0 km (5:39 / km) +95m 5:33 / km
shoes: Asics Gel Fuji Sensor #2

Ran about 7km from Killarney to Emmies and then joined the AR Club group along the Spruit down to Chilli Lane in Sunninghill. My legs were quite dead so I'm glad it was a social run!
7 PM

Strength 5:00 [5]

Saturday Aug 16, 2014 #

8 AM

Road Running 51:54 [4] 11.1 km (4:41 / km) +140m 4:24 / km
shoes: Asics Gel Nimbus 15

First run from our new flat in Killarney. To Wanderers and back via James & Ethel Gray Park and those awesome wide tree-lined streets in Melrose. Thought I was working too hard, but I see the pace was ok.
4 PM

Strength 5:00 [5]

Wednesday Aug 13, 2014 #

8 PM

Strength 5:00 [5]

Saturday Aug 9, 2014 #

6 AM

Trail Running race 3:23:56 [5] 24.0 km (8:30 / km) +1270m 6:43 / km
shoes: Asics Gel Fuji Sensor #2

Misty and rainy day at Moolmanshoek. Tried to stick with the front bunch out of the starting blocks but lost contact halfway up the first pyramid. Those guys were shunting it. Kept pushing but stuck to my own pace and made sure I hit the sneaks well. I seemed to gain time on those around me on the power-hiking climbs, only to lose it again on the technical downhills. Too cautious in the slippery conditions.

Spent some time with Jeannie Dreyer around the back of Visierskerf before heading up Sikonjelashoed in the mist. Passed about 5 runners here who took a bad line in the mist and then really tried to shunt it on the way down to the finish.
Lost about 2 mins faffing around in some bush at the dongas but managed to recatch one guy on the final road section.

Finished 15th out of 282 finishers, about 15 mins faster than last year. Chuffed with the result!

1st Pyramid: 30:50
Sikonjelashoed: 2:38:20
C • I'm glad those sneaks helpe... 4

Tuesday Aug 5, 2014 #

7 PM

Strength 5:00 [5]

Monday Aug 4, 2014 #

8 AM

Strength 5:00 [5]

Sunday Aug 3, 2014 #

8 AM

Road Running (Old Eds Half Marathon) 1:33:28 [5] 21.1 km (4:26 / km) +245m 4:11 / km
shoes: Asics Gel Nimbus 15

Set off planning a tempo run, but the first few downhill km lured me into pushing harder than that. Not an all-out effort once I realised the silver wasn't going to happen, but hard work nonetheless. Nice course through the burbs. Fran ran her first half marathon in 1h55m. Super-proud of her :)

Splits:
2km - 8:15
3km - 4:14
4km - 4:41
5km - 4:30 (5km in 21:40)
6km - 4:06
7km - 5:12 (must be long)
8km - 3:42 (must be short)
9km - 4:31
10km - 4:14 (5km in 21:46; 10km in 43:26)
11km - 4:05
12&13km - 8:39
14km - 4:28
15km - 4:58 (5km in 22:10)
16km - 4:42
17km - 4:17
18km - 5:17 (long)
19km - 4:13 (short)
20km - 4:42 (5km in 23:11; 10km in 45:21)
21.1km - 4:41

Placed 64th out of 1,093 finishers.

C • Old Eds 2
5 PM

Strength 5:00 [5]

Friday Aug 1, 2014 #

7 AM

Trail Running 2:13:38 [4] 22.0 km (6:04 / km) +590m 5:21 / km
shoes: Asics Gel Fuji Sensor #2

I have a work function near Hekpoort at 10am, so snuck in a run at Van Gaalen this morning. Same route as last time - up the huge ridge behind the Greek Church and back. Pushed it.

« Earlier | Later »