Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Stijn

In the 31 days ending Oct 31, 2014:

activity	#	time	miles		km		+m
Trail Running	6	10:49:19	60.83	(10:40)	97.9	(6:38)	2653
Road Running	7	6:44:30	49.71	(8:08)	80.0	(5:03)	979
Hiking	1	1:33:31	3.67	(2.4/h)	5.9	(3.8/h)	263
Strength	10	50:00
Climbing	1	45:00
Total	25	20:42:20	114.21		183.8		3895

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Thursday Oct 30, 2014 #

5 AM

Road Running 47:34 9.8 km (4:51 / km) +125m 4:34 / km
ahr:173 max:192 (sick) shoes: Asics Gel Nimbus 15 #3

TE 4.9 http://www.movescount.com/moves/move44215936

Wednesday Oct 29, 2014 #

6 AM

Road Running 38:22 7.8 km (4:55 / km) +80m 4:41 / km
ahr:170 max:189 (sick) shoes: Asics Gel Nimbus 15 #3

Felt like intensity 2/3 most of the way, but my HR obviously felt otherwise! Bit of a coughing fit at the end too. So over this cold...

TE 4.2 http://www.movescount.com/moves/move44147489

Sunday Oct 26, 2014 #

8 AM

Hiking 1:33:31 5.9 km (3.8 kph) +263m
ahr:111 max:150 (sick) shoes: Salomon Sense Pro

Stuck in our chalet at Didima with a cold for most of the weekend while Jono went running. Felt a little better on Sunday so took an easy hike to Rainbow Gorge with Fran. Hopefully this cold is finally on it's way out!

TE 1.9 http://www.movescount.com/moves/move43992511

Saturday Oct 18, 2014 #

8 AM

Road Running 1:47:38 21.1 km (5:06 / km) +234m 4:50 / km
ahr:153 max:177 (sick) shoes: Asics Gel Nimbus 15 #3

First 5km loop with Fran through Saxonwold & Melrose and the rest on my own around Emmies and back. I've picked up a sore throat and cough - will be taking it easy for a few days.

TE 3.3 http://www.movescount.com/moves/move43255745

C • Flu??? 1

Thursday Oct 16, 2014 #

6 AM

Road Running 53:07 11.1 km (4:47 / km) +140m 4:30 / km
ahr:159 max:176 shoes: Asics Gel Nimbus 15 #3

Heavy legs to start but felt strong on the climbs.
TE 3.4 http://www.movescount.com/moves/move43113806

7 AM

Strength 5:00 [4]

Wednesday Oct 15, 2014 #

6 AM

Trail Running 59:43 12.1 km (4:56 / km) +130m 4:41 / km
ahr:161 max:182 shoes: Salomon Sense Pro

With Rob. Put in a harder interval on the Delta Park loop.

TE 3.5 http://www.movescount.com/moves/move43048724

6 PM

Strength 5:00 [4]

Tuesday Oct 14, 2014 #

7 PM

Strength 5:00 [4]

Monday Oct 13, 2014 #

6 PM

Road Running 46:59 9.8 km (4:48 / km) +125m 4:30 / km
ahr:162 max:180 shoes: Asics Gel Nimbus 15 #3

TE 3.4
http://www.movescount.com/moves/move42937074

8 PM

Strength 5:00 [5]

Sunday Oct 12, 2014 #

9 AM

Climbing 45:00 [4]

Out at Lower Silvermine with Justin, Lauren, Oli and Bianca. 15, 14, 18.

Saturday Oct 11, 2014 #

8 AM

Trail Running 3:17:35 20.0 km (9:53 / km) +1388m 7:20 / km
ahr:173 max:195 shoes: Salomon Sense Pro

Table Mountain "run" with Andrew. I started too hard and the legs were pretty stuffed early on. All climbs done at a snail's pace from there on, really struggling to keep my HR down. Started at Kloof Nek, up India Venster, Maclear's Beacon, down past the dams, down Kasteelspoort, up Woody Ravine and down to Kirstenbosch via Nursery Ravine.

Training effect: 5
Recommended recovery time: 120h! :)

http://www.movescount.com/moves/move42778509

C • Birthday present 7