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Training Log Archive: Stijn

In the 31 days ending Jan 31, 2016:

activity # timemileskm+m
  Kloofing4 19:30:00 15.84(1:13:50) 25.5(45:53) 400
  Road Running13 11:58:57 85.13(8:27) 137.0(5:15) 1560
  Trail Running4 7:44:11 42.87(10:50) 69.0(6:44) 1881
  Hiking3 7:32:11 8.7(1.2/h) 14.0(1.9/h) 1605
  Climbing4 4:00:00 150
  Strength8 2:40:00
  Total36 53:25:19 152.55 245.5 5596

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Sunday Jan 31, 2016 #

8 AM

Hiking 1:59:54 [2] 5.8 km (2.9 kph) +519m
shoes: Inov-8 Race Ultra 290

Wolfberg Cracks with the whole gang. Up the narrow crack with a fair amount of squeezing and scrambling. Down via the easy crack. Some really impressive arches and rock formations!

http://www.movescount.com/moves/move91722402

Saturday Jan 30, 2016 #

6 PM

Trail Running 1:43:44 intensity: (49 @1) + (2:20 @2) + (28:07 @3) + (59:24 @4) + (13:04 @5) 17.8 km (5:50 / km) +330m 5:20 / km
ahr:179 max:199 shoes: Inov-8 Race Ultra 290

In the Cederberg for Seth's bachelors. Very hot and still cooking when we set off on our run at 6pm. Struggled to keep the HR down in the heat so spent a large chunk of this one not enjoying life. Out and back over Kromrivier Pass. Seth, Kev and Ian joined me for the first bit.

TE 5 http://www.movescount.com/moves/move91722417

Thursday Jan 28, 2016 #

6 AM

Road Running 41:28 intensity: (1:09 @1) + (9:15 @2) + (29:04 @3) + (2:00 @4) 8.4 km (4:56 / km) +74m 4:44 / km
ahr:162 max:178 shoes: Asics Gel Nimbus 17

Kept it comfortable.

TE 3.6 http://www.movescount.com/moves/move91230342
8 PM

Climbing 1:00:00 [4]

At City Rock with Fran, Charne and Natalie. 16, 17, (21), 18, 19, 17.

Wednesday Jan 27, 2016 #

6 PM

Road Running 42:22 intensity: (6:36 @1) + (25:01 @2) + (8:39 @3) + (1:42 @4) + (24 @5) 7.6 km (5:34 / km) +113m 5:11 / km
ahr:151 max:198 shoes: Asics Gel Nimbus 17

Easy run with Fran, except for a proper burn on the stairs (1:53).

TE 3 http://www.movescount.com/moves/move91170427

Tuesday Jan 26, 2016 #

6 AM

Road Running 51:19 intensity: (48 @1) + (9:20 @2) + (27:15 @3) + (13:56 @4) 10.6 km (4:50 / km) +147m 4:32 / km
ahr:167 max:186 shoes: Asics Gel Nimbus 17

TE 4.1 http://www.movescount.com/moves/move91002815

Road Running warm up/down 5:57 [3] 1.1 km (5:25 / km)
ahr:159 max:171 shoes: Asics Gel Nimbus 17

Monday Jan 25, 2016 #

9 PM

Strength 10:00 [2]

Sunday Jan 24, 2016 #

7 AM

Road Running 1:32:40 intensity: (11:30 @1) + (57:22 @2) + (23:48 @3) 16.3 km (5:41 / km) +168m 5:24 / km
ahr:151 max:175 shoes: Asics Gel Nimbus 17

Long run around Emmies from home and back with Fran & Vanna.

TE 3.1 http://www.movescount.com/moves/move90745864

Saturday Jan 23, 2016 #

8 AM

Kloofing 3:00:00 [1] 6.0 km (30:00 / km) +200m 25:43 / km
shoes: Inov-8 Race Ultra 290

Grootkloof with Fran, Charne, Bonita and Vanna. Love this kloof - it's been far too long.
C • we did Groot kloof next day... 3
7 PM

Strength 10:00 [2]

Friday Jan 22, 2016 #

5 PM

Trail Running 1:00:19 intensity: (1:20 @1) + (6:24 @2) + (27:07 @3) + (25:28 @4) 12.5 km (4:50 / km) +166m 4:31 / km
ahr:170 max:188 shoes: Inov-8 Race Ultra 290

Spruit & 2 laps of Delta Park from Parkhurst. Started comfortably but became a fairly high-intensity session.

TE 4.8 http://www.movescount.com/moves/move90560405

Thursday Jan 21, 2016 #

6 AM

Road Running 46:17 intensity: (5:42 @1) + (29:41 @2) + (10:54 @3) 8.4 km (5:31 / km) +74m 5:17 / km
ahr:151 max:166 shoes: Asics Gel Nimbus 17

Same route as yesterday evening with Fran. Legs were feeling lazy so happy with the easier pace.

TE 2.9 http://www.movescount.com/moves/move90401184

Wednesday Jan 20, 2016 #

6 PM

Road Running 37:58 intensity: (42 @1) + (5:51 @2) + (18:25 @3) + (13:00 @4) 8.4 km (4:31 / km) +74m 4:20 / km
ahr:168 max:186 shoes: Asics Gel Nimbus 17

Awesome run in the rain! Suddenly feeling a tad faster at a comfortable pace.

TE 4.2 http://www.movescount.com/moves/move90342219

Road Running warm up/down 6:01 [3] 1.1 km (5:28 / km)
ahr:156 max:165 shoes: Asics Gel Nimbus 17

8 PM

Climbing 1:00:00 [4]

At City Rock with Kev and Charne. 15, 16, 19, 20, 17, 16.

Tuesday Jan 19, 2016 #

5 AM

Road Running 1:06:18 intensity: (6:15 @1) + (26:13 @2) + (25:55 @3) + (7:40 @4) + (15 @5) 13.1 km (5:04 / km) +173m 4:45 / km
ahr:158 max:192 shoes: Asics Gel Nimbus 17

Ran down to the Tyrone Rd Spar, where I joined Neal and the Tyrone Harriers for their Parkhurst route. Ran a pretty good pace with Neal most of the way, including a 700m hill interval, but the overall time also includes walk breaks to regroup. Back up the hill from Zoo Lake on my own to get home.

TE 3.6 http://www.movescount.com/moves/move90183067

6 PM

Strength 10:00 [2]

Monday Jan 18, 2016 #

6 PM

Strength 10:00 [2]

Sunday Jan 17, 2016 #

7 AM

Trail Running 1:29:38 intensity: (36 @1) + (8:30 @2) + (36:06 @3) + (44:08 @4) + (18 @5) 13.6 km (6:35 / km) +471m 5:37 / km
ahr:172 max:192 shoes: Inov-8 Race Ultra 290

Technical, rocky trail run at Klipriviersberg. Lost the trail for about 1km on the way up the 2nd hill (Western side), so had a bit of off-trail running/hiking as well. Need to make a habit of coming here - close to home, free entry, seems safe, and perfect training for the more technical stuff.

TE 4.8 http://www.movescount.com/moves/move89912975
2 PM

Climbing 1:00:00 [3] +70m

At City Rock with Kev. 16, 15, (20), 16, 5B

Saturday Jan 16, 2016 #

7 AM

Road Running 1:17:44 intensity: (26:55 @1) + (41:49 @2) + (9:00 @3) 13.8 km (5:38 / km) +181m 5:17 / km
ahr:145 max:170 shoes: Asics Gel Nimbus 17

Loop through Forest Town, Westcliff, Greenside, Parkview, Zoo Lake and Saxonwold with Fran. Nice overcast running conditions.

TE 2.7 http://www.movescount.com/moves/move89765678

Friday Jan 15, 2016 #

6 AM

Road Running 36:01 intensity: (1:48 @1) + (17:28 @2) + (14:48 @3) + (1:57 @4) 6.9 km (5:13 / km) +81m 4:56 / km
ahr:156 max:187 shoes: Asics Gel Nimbus 17

Zoo & Zoo Lake with Fran, with one hard interval to get the KOM on a slightly uphill 500m segment (1:36).

TE 3.1 http://www.movescount.com/moves/move89688063
C • Is it that easy 6

Thursday Jan 14, 2016 #

7 PM

Strength 30:00 [3]

Wednesday Jan 13, 2016 #

6 AM

Road Running 52:25 intensity: (28 @1) + (9:36 @2) + (27:05 @3) + (15:16 @4) 10.6 km (4:57 / km) +143m 4:38 / km
ahr:168 max:186 shoes: Asics Gel Nimbus 17

Up Munro Drive and down Sylvia's Pass. Started comfortably but it was pretty much a tempo effort for the last few km. Love this route - need to do it more often.

TE 4.1 http://www.movescount.com/moves/move89480372

C • Good route 1

Road Running warm up/down 5:59 [3] 1.1 km (5:26 / km)
ahr:159 max:168 shoes: Asics Gel Nimbus 17

8 PM

Climbing 1:00:00 [3] +80m

At City Rock with Fran, Gerrit and Bonita. 14, 16, 19, 19, 17, 6A

Tuesday Jan 12, 2016 #

6 AM

Road Running 42:51 intensity: (5:15 @1) + (26:24 @2) + (8:45 @3) + (2:15 @4) + (12 @5) 7.6 km (5:38 / km) +113m 5:15 / km
ahr:152 max:192 shoes: Asics Gel Nimbus 17

Easy run with Fran except for one burn up the stairs.

TE 3.1 http://www.movescount.com/moves/move89371659
5 PM

Strength 30:00 [3]

Monday Jan 11, 2016 #

5 AM

Road Running 1:11:05 intensity: (1:35 @1) + (8:55 @2) + (35:35 @3) + (25:00 @4) 14.4 km (4:56 / km) +106m 4:46 / km
ahr:169 max:188 shoes: Asics Gel Nimbus 17

Early run with Neal for most of it. Fairly hard work (for both of us I think).

TE 4.9 http://www.movescount.com/moves/move89258109

Sunday Jan 10, 2016 #

5 PM

Strength 30:00 [3]

Saturday Jan 9, 2016 #

6 AM

Trail Running 3:30:30 intensity: (12:30 @1) + (56:30 @2) + (1:21:00 @3) + (59:15 @4) + (1:15 @5) 25.1 km (8:23 / km) +914m 7:06 / km
ahr:164 max:193 shoes: Inov-8 Race Ultra 290

Magalies Traverse from "Kommando Nek" to Hospitaalpad with Brian, Rob, Alex, Nathan & Janneke. Great morning out with a cooling breeze, some off-path hiking, some technical trail and vultures circling around us early on. Jono, I could swear I heard your favourite ridge calling your name... :-P

TE 4.2 http://www.movescount.com/moves/move88999574
C • The ridge is OK... 1

Friday Jan 8, 2016 #

6 AM

Road Running 42:32 intensity: (5:36 @1) + (15:42 @2) + (18:47 @3) + (2:12 @4) + (15 @5) 7.6 km (5:36 / km) +113m 5:13 / km
ahr:155 max:193 shoes: Asics Gel Nimbus 17

Early run with Fran to beat the heat. One good burn on the stairs at my own pace.

TE 3.2 http://www.movescount.com/moves/move88864967

Thursday Jan 7, 2016 #

8 PM

Strength 30:00 [3]

Tuesday Jan 5, 2016 #

7 AM

Kloofing 5:00:00 [2] 8.0 km (37:30 / km) +200m 33:20 / km
shoes: Inov-8 Race Ultra 290

Last day down the river from Camp Stony to the Michell's Pass and along the road for a few km to where we had parked our cars. It was very hot again today but we hardly noticed, being in the river most of the time.

Brilliant trip - I had forgotten how special this kloof is...

Monday Jan 4, 2016 #

7 AM

Kloofing 7:30:00 [1] 7.5 km (1:00:00 / km)
shoes: Inov-8 Race Ultra 290

More kloofing down the river from Alder Ring Camp to Camp Stony. Lots of compulsory swims and wades again today (more than 10) and a fair amount of bundubashing down the sides when the gorge opened up a bit.

Sunday Jan 3, 2016 #

9 AM

Kloofing 4:00:00 [1] 4.0 km (1:00:00 / km)
shoes: Inov-8 Race Ultra 290

Kloofing down the Witels from Disa Camp to Alder Ring Camp. This is the highlight of the river, with several tunnel-like swims, up to 200m long, floating your backpack in front of you.

Didn't use the watch for the rest of the hike as the GPS readings would have been too erratic in the kloof. So all moving times and distances are estimated.

Saturday Jan 2, 2016 #

9 AM

Hiking 2:25:29 [1] 4.5 km (1.9 kph) +63m
shoes: Inov-8 Race Ultra 290

Down Happy Hill, dropped into the Witels and camped at Disa Falls. Nice short day with plenty of swimming in the first few pools on the river.

http://www.movescount.com/moves/move88641591

Friday Jan 1, 2016 #

7 PM

Hiking 3:06:48 [2] 3.7 km (1.2 kph) +1023m
shoes: Inov-8 Race Ultra 290

Evening ascent up to Pells Hut to start our Witels trip. It's been more than 9 years since my last ascent so I was getting pretty nostalgic about it all ;) That hill is longer and steeper than I remember it too! Got into Pells at about midnight.

http://www.movescount.com/moves/move88641597

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