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Training Log Archive: Stijn

In the 31 days ending Jan 31, 2017:

activity # timemileskm+m
  Hiking4 17:12:27 35.42(2.1/h) 57.0(3.3/h) 3144
  Kloofing3 13:00:00 10.56(1:13:50) 17.0(45:53) 200
  Road Running7 8:16:13 59.9(8:17) 96.4(5:09) 1089
  Trail Running3 5:23:28 34.55(9:22) 55.6(5:49) 1175
  Strength7 35:00
  Total24 44:27:08 140.43 226.0 5608

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Tuesday Jan 31, 2017 #

7 PM

Trail Running race 43:45 intensity: (15 @1) + (9 @2) + (4:54 @3) + (29:24 @4) + (9:03 @5) 10.1 km (4:20 / km) +120m 4:05 / km
ahr:184 max:195 shoes: Asics Gel Fuji Sensor 3 #2

Houghton Golf Course Night Race. Mostly on the concrete paths due to recent rainfall so should have worn my road shoes. Started fast with Neal and tried to hold on as best as I could. Was really feeling it on the hills on the 2nd lap and may have scared some of the 5k runners with my wheezing ;) Neal was stronger on the hills and pulled away with about a km to go. Finished 5th, 5s behind Neal and maybe 2 mins behind the winner. Fun race!

TE 5 http://www.movescount.com/moves/move140770398

Monday Jan 30, 2017 #

5 PM

Strength 5:00 [3]

Sunday Jan 29, 2017 #

9 AM

Road Running 1:40:28 intensity: (1:45 @1) + (20:32 @2) + (57:11 @3) + (21:00 @4) 20.4 km (4:55 / km) +246m 4:39 / km
ahr:165 max:181 shoes: Asics Gel Nimbus 18

Munro, Kallenbach and a loop via Wanderers. Probably pushed a little harder than I should have...

TE 4.3 http://www.movescount.com/moves/move140387111

Saturday Jan 28, 2017 #

7 AM

Trail Running 2:33:48 intensity: (1:28 @1) + (13:12 @2) + (1:11:40 @3) + (1:05:05 @4) + (2:23 @5) 25.0 km (6:09 / km) +594m 5:30 / km
ahr:171 max:194 shoes: Asics Gel Fuji Sensor 3 #2

Kingskloof with Neal. Cool & overcast made for perfect running conditions.

TE 5 http://www.movescount.com/moves/move140233111

Thursday Jan 26, 2017 #

6 PM

Road Running 45:35 intensity: (11:21 @1) + (25:23 @2) + (8:51 @3) 8.4 km (5:26 / km) +74m 5:12 / km
ahr:147 max:167 shoes: Asics Gel Nimbus 18

Evening cruise with Fran. Heart rate nice and low again - back in the groove!

TE 2.8 http://www.movescount.com/moves/move140041344

Wednesday Jan 25, 2017 #

5 AM

Road Running 1:12:50 intensity: (1:00 @1) + (9:35 @2) + (38:45 @3) + (21:25 @4) + (2:05 @5) 14.6 km (4:59 / km) +181m 4:42 / km
ahr:169 max:198 shoes: Asics Gel Nimbus 18

Lekker run with Neal incl one set of the Westcliff Stairs.

TE 4.7 http://www.movescount.com/moves/move139854879

Tuesday Jan 24, 2017 #

6 AM

Road Running 1:07:14 intensity: (2:20 @1) + (28:35 @2) + (35:59 @3) + (20 @4) 12.2 km (5:31 / km) +90m 5:19 / km
ahr:158 max:177 shoes: Asics Gel Nimbus 18

Nice comfortable run with Fran. Calves coming right - HR can still come down a little.

TE 3.3 http://www.movescount.com/moves/move139727072
5 PM

Strength 5:00 [3]

Monday Jan 23, 2017 #

5 PM

Strength 5:00 [3]

Sunday Jan 22, 2017 #

8 AM

Road Running 1:36:07 [3] 18.3 km (5:15 / km) +228m 4:57 / km
shoes: Asics Gel Nimbus 18

Feeling pretty weak with the back-to-back long runs.

http://www.movescount.com/moves/move139412729

Saturday Jan 21, 2017 #

7 AM

Trail Running 2:05:55 [4] 20.5 km (6:09 / km) +461m 5:31 / km
shoes: Asics Gel Fuji Sensor 3 #2

Nice run at Kingskloof including a route via the waterfall. Pushed pretty hard for a Strava CR up the eastern valley climb and missed it by 5 seconds over an 11-minute effort :-/ Pretty decent effort overall, running all the climbs, and felt pretty well worked at the end.

http://www.movescount.com/moves/move139266780
7 PM

Strength 5:00 [3]

Thursday Jan 19, 2017 #

7 PM

Road Running 41:17 [3] 8.4 km (4:55 / km) +74m 4:42 / km
shoes: Asics Gel Nimbus 18

Tight calves and otherwise feeling quite clunky.

http://www.movescount.com/moves/move139081167

Wednesday Jan 18, 2017 #

6 AM

Road Running 1:12:42 [4] 14.1 km (5:09 / km) +196m 4:49 / km
shoes: Asics Gel Nimbus 18

Hello running my old friend! Lekker catch-up with Neal through the best of the burbs. Noticing the altitude..

http://www.movescount.com/moves/move138894100

Monday Jan 16, 2017 #

8 AM

Kloofing 3:00:00 [1] 5.0 km (36:00 / km) +100m 32:44 / km
shoes: Asics Gel Fuji Sensor 3 #2

Last day out to the road. Quite bushy and rough in places so not my favourite day. Still had some great swims along the way though :)

Sunday Jan 15, 2017 #

9 AM

Kloofing 6:00:00 [3] 8.0 km (45:00 / km) +100m 42:21 / km
shoes: Asics Gel Fuji Sensor 3 #2

Longish day through to Stony Camp with lots of great swims in the section before Breakfast or Whisky Camp. Went and found a cache I had left at Shelter Camp 12 years ago and miraculously it was still there, having survived 12 years of fire & flood! The going got very slow after Breakfast or Whisky as there were some less-confident kloofers in our group. Really enjoyed taking it easy though.

Saturday Jan 14, 2017 #

10 AM

Kloofing 4:00:00 [1] 4.0 km (1:00:00 / km)
shoes: Asics Gel Fuji Sensor 3 #2

Slept in and got a nice late start down the river. Highlights as usual were Groenwater Falls, Tunnel Swim and Alder Ring Camp (where we spent the night). Recent fires had made the bundu-bashing sections easy and fast so this was a short day with plenty of chill.

Didn't use my watch in the kloof so this and the rest are estimated times and distances.

Friday Jan 13, 2017 #

6 AM

Hiking 5:09:05 [2] 12.6 km (2.4 kph) +1368m
shoes: Asics Gel Fuji Sensor 3 #2

Spontaneous Witels trip with Charne, Roslyn, Vanna, Ian, Danielle and Thorsten. Just couldn't pass up the experience so booked my flights 2 days before! On day 1 we hiked up and over Point Hi, with an early start to beat the heat. Bit of a side-trip to visit good old Hoare Hut and Waaihoek Peak before the baking hot descent down happy hill into the kloof proper. Shade, swimming, bliss! Spent the night at Disa Falls.

http://www.movescount.com/moves/move138768278

Wednesday Jan 11, 2017 #

5 PM

Strength 5:00 [3]

Tuesday Jan 10, 2017 #

6 PM

Strength 5:00 [3]

Monday Jan 9, 2017 #

4 PM

Strength 5:00 [3]

Thursday Jan 5, 2017 #

9 AM

Hiking 6:48:36 [1] 24.5 km (3.6 kph) +1201m
shoes: Asics Gel Fuji Sensor 3 #2

Last hike in Patagonia and luckily it delivered! Not sunny, but very high cloud, so explored the Tierra del Fuego National Park. The highest peak there (Cerro Guanaco, 973m) was covered in some light snow but we thought we'd have a look anyway. Glad we did as it was a fantastic, wild hike and we managed to get to the top without too much slipping and sliding in our trail runners. Great views over the rest of the park and felt quite alpine with the snowline down to 600m. Finished off with some of the scenic but easy granny trails along the lakes & rivers.

http://www.movescount.com/moves/move137224721
C • Patagonian snow 2

Wednesday Jan 4, 2017 #

11 AM

Hiking 3:00:58 [1] 9.5 km (3.1 kph) +234m
shoes: Asics Gel Fuji Sensor 3 #2

Cold and miserable day (3 degrees and snowing down to 300masl) but we took a hike up to Laguna Esmeralda anyway. Beautiful, but extremely muddy forest and was snowing pretty hard at times.. but still way better than getting cabin fever stuck in Ushuaia!

http://www.movescount.com/moves/move137075906

Tuesday Jan 3, 2017 #

4 PM

Hiking 2:13:48 [1] 10.4 km (4.7 kph) +341m
shoes: Asics Gel Fuji Sensor 3 #2

Raining all day in Ushuaia so eventually went out to find something. Stumbled onto some nice muddy forest trails on the way up to Glaciar Martial. Really cool mossy trees, fungi and colourful peat bogs. Hopefully some better weather for the hikes in the Tierra del Fuego National Park over the next few days..

http://www.movescount.com/moves/move136972469

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