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

Training Log Archive: Stijn

In the 31 days ending Dec 31, 2014:

activity # timemileskm+m
  Trail Running7 9:32:47 63.81(8:59) 102.7(5:35) 1342
  Road Running8 9:30:47 70.21(8:08) 113.0(5:03) 835
  Hiking2 6:29:09 14.85(2.3/h) 23.9(3.7/h) 1813
  Strength16 1:20:00
  Total33 26:52:43 148.88 239.6 3990
averages - rhr:42

«»
4:19
0:00
» now
MoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWe

Wednesday Dec 31, 2014 #

7 AM

Trail Running 1:36:52 intensity: (12:22 @1) + (50:47 @2) + (29:52 @3) + (3:51 @4) 11.8 km (8:13 / km) +328m 7:12 / km
ahr:140 max:185 shoes: Salomon Sense Pro

Run/hike along the Pipe Track from Kloof Nek to the end at Corridor Ravine and back with Kev, Jon, Craig, Helen & Fran.

TE 2.5 http://www.movescount.com/moves/move48658425
11 AM

Strength 5:00 [4]

Monday Dec 29, 2014 #

8 AM

Hiking 4:19:05 intensity: (2:01:23 @1) + (1:26:51 @2) + (47:42 @3) + (3:09 @4) 14.0 km (3.2 kph) +1190m
ahr:130 max:174 shoes: Salomon Sense Pro

Helderberg Dome and West Peak with Fran, Andrew, Charne, Rich, Andrew and Hayley. Hot but good day out.

TE 2.6 http://www.movescount.com/moves/move48510718

Saturday Dec 27, 2014 #

9 AM

Hiking 2:10:04 intensity: (1:23:30 @1) + (44:22 @2) + (2:12 @3) 9.9 km (4.6 kph) +623m
ahr:116 max:153 shoes: Salomon Sense Pro

Chilled hike with Andrew, Hayley, Fran & Jo up to the picnic table on the Botmaskop Ridge in Jonkershoek.

TE 2 http://www.movescount.com/moves/move48281098

Friday Dec 26, 2014 #

7 AM

Trail Running race 1:22:37 intensity: (30 @1) + (3:50 @2) + (17:50 @3) + (53:52 @4) + (6:35 @5) 16.0 km (5:10 / km) +245m 4:48 / km
ahr:170 max:202 shoes: Salomon Sense Pro

Took it a tad more comfortably this year, running the whole race with Jono and Kev. Was very happy that my knee felt 100%. The high max heart rate is from the finish sprint with Jono, where I maxed out at 2:13/km :) The downhill helped of course...

TE 4.6 http://www.movescount.com/moves/move48104172

Thursday Dec 25, 2014 #

1 PM

Strength 5:00 [4]

Tuesday Dec 23, 2014 #

7 PM

Strength 5:00 [4]

Monday Dec 22, 2014 #

6 AM

Trail Running 6:50 [2] 1.3 km (5:15 / km) +7m 5:07 / km
ahr:143 max:163 (injured) shoes: Salomon Sense Pro

Done. Set out for a 15km with Neal, but ITB was hurting too much. Time to drop this silly 3000km target and listen to my body.
C • Good effort 3

Sunday Dec 21, 2014 #

5 PM

Trail Running 1:47:03 intensity: (28 @1) + (56 @2) + (21:56 @3) + (1:23:08 @4) + (35 @5) 21.1 km (5:04 / km) +204m 4:50 / km
ahr:172 max:189 shoes: Salomon Sense Pro

Emmies, Spruit and Delta. Knee complained for the first km and didn't feel it after that. Some other niggles though.

TE 5 http://www.movescount.com/moves/move48020879

RRR: 10.49 km/day
7 PM

Strength 5:00 [4]

Saturday Dec 20, 2014 #

8 AM

Strength 5:00 [4]

Friday Dec 19, 2014 #

1 PM

Strength 5:00 [5]

Thursday Dec 18, 2014 #

Note

Been running with an increasingly painful right ITB niggle, despite loads of stretching. Need to rest for a few days before this turns into a proper injury.

Wednesday Dec 17, 2014 #

6 AM

Road Running 45:57 intensity: (12 @1) + (50 @2) + (16:21 @3) + (28:34 @4) 9.8 km (4:41 / km) +125m 4:24 / km
ahr:168 max:187 shoes: Asics Gel Nimbus 15 #3

Good to be running faster at reasonable effort levels again. Really enjoyed this one :)

TE 4 http://www.movescount.com/moves/move47723639

RRR: 9.00 km/day
5 PM

Strength 5:00 [4]

Tuesday Dec 16, 2014 #

7 AM

Road Running 1:27:09 intensity: (30 @1) + (2:36 @2) + (41:06 @3) + (42:03 @4) + (54 @5) 17.6 km (4:57 / km) +121m 4:47 / km
ahr:165 max:189 rhr:42 shoes: Asics Gel Nimbus 15 #3

Rainy run with Neal, ending at Nice on 4th for breakfast.

TE 3.9 http://www.movescount.com/moves/move47665072

RRR: 9.05 km/day
12 PM

Strength 5:00 [4]

Monday Dec 15, 2014 #

7 PM

Strength 5:00 [5]

Sunday Dec 14, 2014 #

11 AM

Road Running 2:07:10 intensity: (32 @1) + (3:52 @2) + (52:48 @3) + (1:09:02 @4) + (56 @5) 25.7 km (4:57 / km) +143m 4:49 / km
ahr:166 max:189 shoes: Asics Gel Nimbus 15 #3

Ran to my folks' place in Sunninghill for lunch. Mostly on road with a small section along the Spruit from Tana to Jan Smuts.

TE 4.6 http://www.movescount.com/moves/move47565170

RRR: 9.02 km/day

Saturday Dec 13, 2014 #

6 AM

Trail Running 1:41:25 intensity: (2:13 @1) + (13:04 @2) + (51:15 @3) + (34:53 @4) 18.0 km (5:38 / km) +243m 5:17 / km
ahr:159 max:186 shoes: Salomon Sense Pro

Run with the Mindful Runner group (Fred, Tony, Dean and Chris). Albert's Farm, Melville Koppies and a faster lap of Emmies at the end with Dean. Some nice trails I've never run on before.

TE 3.5 http://www.movescount.com/moves/move47421796

RRR: 9.95 km/day
7 PM

Strength 5:00 [4]

Friday Dec 12, 2014 #

8 PM

Strength 5:00 [4]

Thursday Dec 11, 2014 #

5 PM

Road Running 58:35 intensity: (16 @1) + (3:08 @2) + (9:28 @3) + (35:23 @4) + (10:20 @5) 12.2 km (4:48 / km) +90m 4:38 / km
ahr:175 max:196 shoes: Asics Gel Nimbus 15 #3

A bit bored of all the "take it easy" running. So pushed it a bit harder today. This used to be my cruising pace dammit! Right ITB complaining a bit - time for some stretching and a rest day tomorrow.

TE 5 http://www.movescount.com/moves/move47328879

RRR: 9.86 km/day
7 PM

Strength 5:00 [4]

Wednesday Dec 10, 2014 #

5 PM

Trail Running 1:00:44 intensity: (16 @1) + (1:48 @2) + (14:48 @3) + (42:04 @4) + (1:48 @5) 12.1 km (5:01 / km) +130m 4:46 / km
ahr:171 max:192 shoes: Salomon Sense Pro

Bumped into Nathan and ran the last km or so with him.

TE 4.9 http://www.movescount.com/moves/move47267786

RRR: 9.97 km/day
C • Summer Series bypass 2
7 PM

Strength 5:00 [4]

Tuesday Dec 9, 2014 #

5 PM

Road Running 1:03:23 intensity: (1:50 @1) + (7:35 @2) + (22:25 @3) + (31:33 @4) 12.2 km (5:12 / km) +90m 5:01 / km
ahr:161 max:185 shoes: Asics Gel Nimbus 15 #3

First 5km with Fran and Charne and the rest by myself a little faster. Encouraging to see the heart rate coming down again. 15bpm lower than last week for the same time.

TE 4 http://www.movescount.com/moves/move47204100

RRR: 10.06 km/day

Saturday Dec 6, 2014 #

7 AM

Trail Running 1:57:16 intensity: (24 @1) + (40 @2) + (26:32 @3) + (1:03:40 @4) + (26:00 @5) 22.4 km (5:14 / km) +185m 5:02 / km
ahr:175 max:201 shoes: Salomon Sense Pro

Emmies and Spruit. Tried to keep the pace easy, but could not keep the HR down on the way back up the Spruit from my turnaround point. Hoping a rest day tomorrow will aid recovery.

TE 5 http://www.movescount.com/moves/move46936476

RRR: 9.34 km/day

Friday Dec 5, 2014 #

6 AM

Road Running 1:03:39 intensity: (16 @1) + (24 @2) + (8:48 @3) + (48:03 @4) + (6:08 @5) 12.2 km (5:13 / km) +90m 5:02 / km
ahr:176 max:193 shoes: Asics Gel Nimbus 15 #3

Lazy this morning..

TE 5 http://www.movescount.com/moves/move46870200

RRR: 9.85 km/day

5 PM

Strength 5:00 [4]

Thursday Dec 4, 2014 #

6 AM

Road Running 1:07:59 intensity: (35 @1) + (3:25 @2) + (33:54 @3) + (29:25 @4) + (40 @5) 12.2 km (5:34 / km) +90m 5:22 / km
ahr:164 max:189 shoes: Asics Gel Nimbus 15 #3

Slightly longer version of yesterday's route with Charne. Much more sensible intensity.

TE 3.8 http://www.movescount.com/moves/move46806502

RRR: 9.93 km/day
6 PM

Strength 5:00 [4]

Wednesday Dec 3, 2014 #

6 AM

Road Running 56:55 intensity: (16 @1) + (20 @2) + (5:44 @3) + (44:23 @4) + (6:12 @5) 11.1 km (5:08 / km) +86m 4:56 / km
ahr:176 max:192 shoes: Asics Gel Nimbus 15 #3

Flattest route I could find and took it very easy. Crazy how high my heart rate still was. Going to keep the intensity low until my HR indicates full recovery from the cold.

TE 5 (!) http://www.movescount.com/moves/move46762797

2014 3,000km required run rate: 10.01 km/day

Tuesday Dec 2, 2014 #

7 PM

Strength 5:00 [4]

Cold seems to be on the way out so hopefully I can start running again for tomorrow. 290km left to hit 3000km of running for the year!
C • 10km per day 4

« Earlier | Later »