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Training Log Archive: Stijn

In the 31 days ending Jan 31, 2018:

activity # timemileskm+m
  Climbing18 15:30:00 1475
  Hiking7 13:10:25 21.62(1.6/h) 34.8(2.6/h) 3646
  Trail Running5 6:05:08 32.68(11:10) 52.6(6:57) 1855
  Road Running6 5:20:43 39.08(8:12) 62.9(5:06) 651
  Cycling2 4:46:12 62.45(13.1/h) 100.5(21.1/h) 1266
  Orienteering2 2:07:01 15.41(8:15) 24.8(5:07) 48113 /23c56%
  Total39 46:59:29 171.25 275.6 937413 /23c56%

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Wednesday Jan 31, 2018 #

8 AM

Road Running 1:00:32 intensity: (44 @1) + (9:56 @2) + (41:12 @3) + (8:40 @4) 12.2 km (4:58 / km) +90m 4:47 / km
ahr:165 max:180 shoes: Asics Gel Nimbus 19

Tired legs from the ride yesterday...

TE 3.9 http://www.movescount.com/moves/move198110933
3 PM

Climbing 1:00:00 [4] +90m

Ar CityRock with Fred. First lead 22 at the gym (felt easyish, but maybe just my style).

16,20,22L,20,18,20.

Tuesday Jan 30, 2018 #

10 AM

Cycling 3:16:29 [3] 70.3 km (21.5 kph) +830m
shoes: Merida Big Nine TFS 500

Out via Ontdekkers to Krugersdorp and back via Hendrik Potgieter. Ontdekkers traffic is terrible... avoid in future!

http://www.movescount.com/moves/move197972668
C • A comeback... 4

Monday Jan 29, 2018 #

5 PM

Climbing 1:00:00 [4] +90m

At CityRock with Rob. Good leading session :)

18L,19L,(22L),21,20,17L.

Sunday Jan 28, 2018 #

9 AM

Road Running warm up/down 8:05 intensity: (3:07 @1) + (1:04 @2) + (3:54 @3) 1.7 km (4:45 / km) +30m 4:22 / km
ahr:151 max:169 shoes: Asics Gel Fuji Trabuco 6

Warm-up with Matt.

TE 2.2 http://www.movescount.com/moves/move197540771

Orienteering race 28:57 intensity: (17 @1) + (2:54 @2) + (5:52 @3) + (19:24 @4) + (30 @5) *** 5.2 km (5:34 / km) +64m 5:15 / km
ahr:175 max:193 spiked:13/23c shoes: Asics Gel Fuji Trabuco 6

Urban Series #1 at Emmies. Nav pretty rusty with plenty small mistakes (5-10s) and one big mistake (3 mins) when I was searching a parallel clearing with about 10 others for #4... Rolled ankle again halfway, so was hobbling for a while too :-/ Keen to get back into this though!

TE 4.3 http://www.movescount.com/moves/move197540763
4 PM

Cycling 1:29:43 [3] 30.2 km (20.2 kph) +436m
shoes: Merida Big Nine TFS 500

First ride in ages! Over Northcliff Hill and around the burbs. I plan to make a habit of this :)

http://www.movescount.com/moves/move197636141

Men - Splits

Saturday Jan 27, 2018 #

11 AM

Climbing 1:00:00 [4] +90m

At CityRock with Rob & Matt. 17L,21L,(21),22,17L,19.

Friday Jan 26, 2018 #

9 AM

Trail Running 51:17 intensity: (40 @1) + (6:16 @2) + (35:53 @3) + (8:28 @4) 10.0 km (5:08 / km) +102m 4:53 / km
ahr:166 max:186 shoes: Asics Gel Fuji Trabuco 6

Spruit and Delta Park on fairly heavy legs.

TE 3.9 http://www.movescount.com/moves/move197196649

Thursday Jan 25, 2018 #

2 PM

Climbing 1:50:00 [4] +165m

At CityRock with Fred for the first session, then an hour break and an auto-belay session. Really worked by the end! So close to the 22L - fell on the last hard move, 1m from the top. Great route - need to come back to it..

17L,19L,(22L),20,21,18,17
20,(22a),21,17

Wednesday Jan 24, 2018 #

7 PM

Orienteering race 1:38:04 intensity: (36 @1) + (4:18 @2) + (38:48 @3) + (54:22 @4) 19.6 km (5:00 / km) +417m 4:31 / km
ahr:174 max:190 shoes: Asics Gel Nimbus 19

Zoo Lake Metrogaine with Vaughan. 90min course. Had pretty good route choice I think, except for some sub-optimal control order in the Greenside area. Cleared all the 80-pointers and 60-pointers which gave us the win by about 100pts over Piers/Alex & Nic/Mac. 1260pts total. Got hit by a massive thunderstorm on our way back down to the finish from Westcliff & the Zoo - euphoric :)

TE 5 http://www.movescount.com/moves/move196958009

C • Fantastic! 4

Tuesday Jan 23, 2018 #

11 AM

Climbing 1:20:00 [4] +120m

Spent a good chunk of the day with Fred at CityRock, with some long breaks between climbs. First 21 lead at the gym :)

17,19L,(24x),21L,17L,20L,21,18.
C • 21L, which one? 2

Monday Jan 22, 2018 #

9 AM

Road Running 32:14 intensity: (4:51 @1) + (16:44 @2) + (10:39 @3) 6.3 km (5:07 / km) +66m 4:52 / km
ahr:150 max:169 shoes: Asics Gel Nimbus 19

Kept it comfy.. TE 2.9 http://www.movescount.com/moves/move196505715
5 PM

Climbing 1:00:00 [4] +90m

At CityRock with Rob. 17,19L,20L,23,21,19.

Sunday Jan 21, 2018 #

7 AM

Road Running 1:14:34 intensity: (1:15 @1) + (12:00 @2) + (28:00 @3) + (32:44 @4) + (35 @5) 15.1 km (4:56 / km) +181m 4:40 / km
ahr:170 max:193 shoes: Asics Gel Nimbus 19

Lekker burbs run with Neal - up at altitude again ;)

TE 4.9 http://www.movescount.com/moves/move196275169

Saturday Jan 20, 2018 #

10 AM

Climbing 1:20:00 [4] +120m

Back in Joburg! At CityRock with Fred & Liesl. Such high-quality route-setting compared to CT gym :) One of the 22s was a really fun stemming corner - hips still aching from the contortion!

17,18,20,21,22,22,20,18.

Friday Jan 19, 2018 #

7 AM

Hiking 1:38:18 [1] 4.9 km (3.0 kph) +54m
shoes: Asics Gel Fuji Trabuco 6

Hike back down to the cars (1100m descent).

http://www.movescount.com/moves/move195941943

Thursday Jan 18, 2018 #

8 AM

Hiking 4:03:35 [2] 9.6 km (2.4 kph) +1050m
shoes: Asics Gel Fuji Trabuco 6

Plan was to climb Tarantula & Scorpion peaks but Pic Delville looked really fun as well so we added the 1h40m extra to summit that too. Fun day of off-trail route-finding and scrambling! Very hot towards the end though.

http://www.movescount.com/moves/move195942002

Wednesday Jan 17, 2018 #

7 AM

Hiking 1:50:50 [2] 4.9 km (2.7 kph) +1112m
shoes: Asics Gel Fuji Trabuco 6

Hike up to Hoare Hut in the Hex River Mountains with Andrew & Ray. So good to be up there again after a 12-year gap since my last stay - so much nostalgia back to our varsity days :)

http://www.movescount.com/moves/move195941968
6 PM

Hiking 44:45 [2] 2.3 km (3.1 kph) +198m
shoes: Asics Gel Fuji Trabuco 6

Out-and-back to Waaihoek Peak for the most incredible sundowners view.

http://www.movescount.com/moves/move195941882

Tuesday Jan 16, 2018 #

6 PM

Trail Running 52:41 intensity: (1:04 @1) + (1:00 @2) + (16:36 @3) + (33:33 @4) + (28 @5) 8.6 km (6:08 / km) +368m 5:03 / km
ahr:175 max:193 shoes: Asics Gel Fuji Trabuco 6

Lekker Jonkershoek trail run with Andrew.

TE 4.9 http://www.movescount.com/moves/move195536510

Monday Jan 15, 2018 #

8 AM

Hiking 1:06:22 [1] 4.8 km (4.3 kph) +45m
shoes: Asics Gel Fuji Trabuco 6

Kev ran up to join me for a hike from the hut down Nursery Ravine to Kirstenbosch for breakfast. Pretty cloudy and rainy.

http://www.movescount.com/moves/move195315806
5 PM

Climbing 1:00:00 [4] +90m

At CityRock with Jo & Rich. Some big overhanging lead routes. I have a feeling Joburg grades might cut me down to size again soon ;) 17,18L,20L,22,23,21.

Sunday Jan 14, 2018 #

3 PM

Hiking 52:52 [1] 2.5 km (2.8 kph) +568m
shoes: Asics Gel Fuji Trabuco 6

Up Kasteelspoort to the Table Mountain Hut with Jono, Lindsey & co. Shorter than I thought it would be.

http://www.movescount.com/moves/move195315904
6 PM

Trail Running 1:13:25 [3] 8.3 km (8:51 / km) +471m 6:53 / km
shoes: Asics Gel Fuji Trabuco 6

Evening run on the super-technical & rocky trails on top of TM. Plenty photo stops and gorgeous views :)

http://www.movescount.com/moves/move195315921

Saturday Jan 13, 2018 #

9 AM

Climbing 1:20:00 [4] +120m

City Rock grand opening with Oli, Justin & Lauren. Bigger and better than the Joburg gym! 16,18,17,21,24,20,17L,21.

Friday Jan 12, 2018 #

6 AM

Road Running 1:50:29 intensity: (1:17 @1) + (11:19 @2) + (55:04 @3) + (42:49 @4) 21.4 km (5:10 / km) +269m 4:51 / km
ahr:170 max:188

Looking after the foot so while my mates were having fun on Devil's Peak, I went for a long road run instead. Nice and overcast, through the leafy burbs.

TE 5 http://www.movescount.com/moves/move194720481

Wednesday Jan 10, 2018 #

9 AM

Trail Running 49:45 intensity: (1:28 @1) + (6:56 @2) + (15:48 @3) + (20:41 @4) + (4:52 @5) 8.6 km (5:47 / km) +261m 5:01 / km
ahr:173 max:197 shoes: Asics Gel Fuji Trabuco 6

Loop of Lion's Head from Signal Hill - fast at times and some technical sections too. Such a great run :) Rolled my foot quite badly with 2km to go - may need to limit the technical stuff over the next while to avoid injury...

TE 5 http://www.movescount.com/moves/move194429928

Tuesday Jan 9, 2018 #

8 AM

Climbing 20:00 [3] +55m

Last session in Bosch Kloof before heading back to CT. Good trip with consistently high-quality lines :) 18,21.

Monday Jan 8, 2018 #

10 AM

Climbing 20:00 [4] +30m

Morning session at Waterworld in Badkloof. Overhanging, sloper climbing so really chuffed with the 22 onsight :) Properly pumped at the top! 18,22.
4 PM

Climbing 20:00 [4] +25m

Some old-school face routes at Hilti Crag. 21,(21).

Sunday Jan 7, 2018 #

8 AM

Climbing 40:00 [3] +65m

At Legoland for the morning. Some nice long routes again! 17,21,20,18.

Saturday Jan 6, 2018 #

9 AM

Climbing 30:00 [2] +70m

Lazy days at the Bold and the Beautiful crag. Stuck to the long easy stuff. 17,18,18.
5 PM

Climbing 30:00 [3] +70m

Some quality lines at the Steeple with an awesome mountain backdrop. 18,20,19.

Friday Jan 5, 2018 #

10 AM

Climbing 40:00 [3] +70m

Climbing in Montagu with Fran, Jo, Justin & Lauren. Spent the morning at Legoland and Ramset crags. 14,18,20,17.
6 PM

Climbing 20:00 [3] +40m

Evening session at The Farm crags. Slabby and technical :) 19,19.

Thursday Jan 4, 2018 #

7 AM

Hiking 2:53:43 [1] 5.8 km (2.0 kph) +619m
shoes: Asics Gel Fuji Trabuco 6

Table Mountain scramble with Fran & Charne. Went up Kloof Corner ridge with plenty of long exposed vertical chain sections and then a traverse along narrow ledges and tunnels along the Right Face to Arrow Face Traverse. Super-hot so very keen to get down by the end!

http://www.movescount.com/moves/move193433108

Wednesday Jan 3, 2018 #

9 AM

Trail Running 2:18:00 intensity: (3:20 @1) + (26:50 @2) + (1:05:40 @3) + (42:10 @4) 17.1 km (8:04 / km) +653m 6:47 / km
ahr:167 max:192 shoes: Asics Gel Fuji Trabuco 6

Got a late start on a hot day so stuck to the contour path in the shade! Cecelia Forest to the Blockhouse and back. Still plenty climb and very technical - fun running :)

TE 4.3 http://www.movescount.com/moves/move193237273

Tuesday Jan 2, 2018 #

8 AM

Road Running 34:49 intensity: (8:12 @1) + (25:52 @2) + (45 @3) 6.2 km (5:37 / km) +15m 5:33 / km
ahr:147 max:163 shoes: Asics Gel Nimbus 19

First run of 2018 with Fran :)

TE 2.8 http://www.movescount.com/moves/move193035182
10 AM

Climbing 1:00:00 [4] +75m

At CityRock with Justin & Lauren. 17,18,19L,21L,23,23L,(23a),19.

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