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Training Log Archive: Stijn

In the 31 days ending Jan 31, 2020:

activity # timemileskm+m
  Climbing20 18:20:00 2070
  Hiking4 11:44:59 25.17(2.1/h) 40.5(3.4/h) 2727
  Road Running12 8:31:10 61.45(8:19) 98.9(5:10) 844
  Strength6 3:35:00
  Cycling1 2:23:23 31.88(13.3/h) 51.3(21.5/h) 800
  Mountain Biking1 1:32:13 20.26(13.2/h) 32.6(21.2/h) 435
  Trail Running1 54:58 5.72(9:37) 9.2(5:58) 84
  Total43 47:01:43 144.47 232.5 6960

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Friday Jan 31, 2020 #

11 AM

Hiking 3:29:35 [2] 14.7 km (4.2 kph) +657m
shoes: Asics Gel Fuji Trabuco 6 #3

3-day hike in the Mnweni area of the Berg with Vaughan & Brent. Super lush and green this time of year!

First day was up to 5-Star Cave after an early drive from Joburg. Stormy all the way, with us even setting up our tent for an hour to sit out the worst of it.

https://www.strava.com/activities/3067381246

Thursday Jan 30, 2020 #

12 PM

Road Running 43:16 intensity: (2:23 @1) + (12:21 @2) + (23:11 @3) + (5:21 @4) 8.4 km (5:09 / km) +74m 4:56 / km
ahr:160 max:187 shoes: Asics Gel Nimbus 20

Legs pretty empty after yesterday's ride.

TE 3.7 http://www.movescount.com/moves/move325491902
2 PM

Strength 1:00:00 [4]

Mobility warm-up + some easy pull-ups
Campus board lock-off sets x 10 (big & small rungs, feet on & off)
5 sets of pull-ups on the minute (7,7,5,4,3) - tired!
5 sets of 10 finger rolls with 20kg (left hand failed towards the end)
3 sets of Is, Ys and Ts with 2kg (10,10,5)
Face pulls, rice bucket & mobility cool-down

Wednesday Jan 29, 2020 #

10 AM

Cycling 2:23:23 intensity: (28:02 @1) + (52:09 @2) + (54:15 @3) + (8:57 @4) 51.3 km (21.5 kph) +800m
ahr:152 max:182 shoes: Merida Big Nine TFS 500

Rollercoaster burbs route.

TE 3.3 http://www.movescount.com/moves/move325392558
5 PM

Climbing 1:30:00 [4] +190m

CR with Rob, working on endurance.

18L,22L,21L,(25x),21L
19x8 in-a-row

Tuesday Jan 28, 2020 #

7 PM

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

CR with Rob & Murray. 17L,20,24L,(26),20,20.

Monday Jan 27, 2020 #

12 PM

Road Running 39:09 intensity: (2:42 @1) + (8:10 @2) + (12:56 @3) + (15:21 @4) 7.6 km (5:09 / km) +113m 4:48 / km
ahr:166 max:187 shoes: Asics Gel Nimbus 20

TE 4.1 http://www.movescount.com/moves/move325166332
2 PM

Climbing 1:00:00 [4] +100m

Solo session at CR.

18,20,23,23 + 45 mins spray wall

Sunday Jan 26, 2020 #

7 AM

Mountain Biking 1:32:13 intensity: (42:39 @1) + (26:49 @2) + (22:45 @3) 32.6 km (21.2 kph) +435m
ahr:143 max:173 shoes: Merida Big Nine TFS 500

Red Ants Rumble with Kevo in 3 weeks time... had to dust off the old steed ;)

TE 2.9 http://www.movescount.com/moves/move324986553
2 PM

Climbing 40:00 [3] +70m

Warm-up on auto-belays and Tim got me to try his blue 24 again... 1 move further.

17,18,(24a),18,18
3 PM

Strength 45:00 [4]

5 sets of 1min 7/3 repeaters on the 33mm edges
3 sets of 7 pull-ups on the minute
5 sets of 10 finger rolls with 18kg
Theraband stretches
Mobility cool-down

Saturday Jan 25, 2020 #

11 AM

Road Running 51:09 intensity: (10:25 @1) + (15:15 @2) + (18:25 @3) + (7:04 @4) 9.6 km (5:20 / km) +98m 5:04 / km
ahr:155 max:189 shoes: Asics Gel Nimbus 20

Burbs run with Fran + some 1min intervals towards the end.

TE 3.6 http://www.movescount.com/moves/move324883695

Friday Jan 24, 2020 #

2 PM

Climbing 1:00:00 [4] +215m

Auto-belays at CR, focussing on endurance. Felt pretty average today..

17,18,19
21x4 in-a-row
18x6 in-a-row
Some bouldering traverses

Thursday Jan 23, 2020 #

11 AM

Road Running 34:23 intensity: (1:02 @1) + (17:40 @2) + (15:41 @3) 6.3 km (5:27 / km) +66m 5:11 / km
ahr:156 max:173 shoes: Asics Gel Nimbus 20

Trying to keep my HR lower... might still be the altitude, or my festive season laziness ;)

TE 3.1 http://www.movescount.com/moves/move324648430
3 PM

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

CR with Fred. Some good pumpy lead routes!

19L,20L,24L,21L,20L,20L

Strength 10:00 [4]

Brief strength session with some campus board lock-off training, 3 sets of pull-ups (10,9,8) and some light finger rolls.

Wednesday Jan 22, 2020 #

7 AM

Road Running 41:20 intensity: (1:35 @1) + (7:12 @2) + (12:56 @3) + (19:37 @4) 8.4 km (4:55 / km) +74m 4:43 / km
ahr:167 max:192 shoes: Asics Gel Nimbus 20

Fartlek - legs were getting more tired on the intervals than cardio. But HR wasn't really recovering that well between intervals either. It'll come. Just need to work on the consistency...

TE 4.2 http://www.movescount.com/moves/move324520958
1 PM

Climbing 1:00:00 [4] +115m

Auto-belays at CR. Blue 24 is still spitting me off at the same place.

17,20,21,(24a),24,23,23,22

Monday Jan 20, 2020 #

11 AM

Road Running 1:06:28 intensity: (6:32 @1) + (26:07 @2) + (23:52 @3) + (9:57 @4) 12.7 km (5:14 / km) +151m 4:56 / km
ahr:156 max:181 shoes: Asics Gel Nimbus 20

Nice social catch-up run with Anouk.

TE 3.4 http://www.movescount.com/moves/move324312708
3 PM

Strength 45:00 [4]

Mobility warmup + some easy pull-ups & hangs

7s/3s repeaters (1:20/1:05/0:45) on the 33mm hangboard edges (too hard for me at half crimp so will try open crimp or take weight off next time)

8 sets of 5 pull-ups on the minute

5 sets of 10 finger rolls with 20kg (left hand only managed 8 or 9 in last 2 sets)

3 sets of 10 Is, Ys & Ts with 2kg (only managed 5 on last set)

Mobility cool-down and rice bucket

Sunday Jan 19, 2020 #

7 AM

Road Running 47:06 intensity: (9:23 @1) + (32:08 @2) + (5:35 @3) 8.0 km (5:53 / km) +106m 5:31 / km
ahr:148 max:170 shoes: Asics Gel Nimbus 20

First run back up in Joburg with Fran. Everything is so green!

TE 2.8 http://www.movescount.com/moves/move324188741
1 PM

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

CR with Rob. Got on some harder stuff - many rests & falls on the way up the 26L, but I think it could be a good project. Lots of endurance required..

19L,21L,(25Lx),(26L),23,(25a)

Saturday Jan 18, 2020 #

2 PM

Climbing 1:00:00 [4] +105m

Awesome climb at CR with Rob :) The routes are definitely pumpier here!

18L,20L,23L,21L,(24),21L,20L

Friday Jan 17, 2020 #

8 AM

Road Running 34:23 intensity: (21 @1) + (15:11 @2) + (18:51 @3) 6.7 km (5:08 / km) +57m 4:55 / km
ahr:157 max:174 shoes: Asics Gel Nimbus 20

TE 3.2 http://www.movescount.com/moves/move323884969

Thursday Jan 16, 2020 #

9 AM

Hiking 1:34:52 [1] 5.2 km (3.3 kph) +320m
shoes: Asics Gel Fuji Trabuco 6 #3

Hike up from Constantia Nek with Fran and my folks.

https://www.strava.com/activities/3015723543
1 PM

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

Solo session at CR.

17,19,21,(25a)
Tried the sideways dyno on the 25 three times - could get a hand on the hold but couldn't hold it
24,(24a)
Some long traverses on the bouldering wall

Wednesday Jan 15, 2020 #

7 AM

Road Running 32:25 intensity: (11:34 @2) + (18:22 @3) + (2:29 @4) 6.5 km (4:59 / km) +15m 4:56 / km
ahr:160 max:179 shoes: Asics Gel Nimbus 20

TE 3.4 http://www.movescount.com/moves/move323648713
1 PM

Climbing 30:00 [3] +55m

CR warm-up on auto-belays. 17,19,21,19.

Strength 45:00 [4]

Mobility warm-up
5 sets of pull-ups (7,7,7,7,8)
5 sets of 10s one-arm hangs
Theraband stretches
3 sets of 10 Is, Ys & Ts with 1kg weights
Rice bucket
Mobility cool-down

Tuesday Jan 14, 2020 #

7 PM

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

CR with Lauren. 17L,19L,(24L),(27L),23L,23.

Sunday Jan 12, 2020 #

5 AM

Trail Running 54:58 intensity: (1:24 @1) + (50:00 @2) + (3:28 @3) + (6 @4) 9.2 km (5:58 / km) +84m 5:43 / km
ahr:146 max:164 shoes: Brooks Cascadia 12

Early run with Fran towards Disa Pool.

TE 2.6 http://www.movescount.com/moves/move323402458
8 AM

Climbing 40:00 [4] +100m

Dorkage day at Can Can Alley. Unsent the 22 while putting draws up for Lauren and then my foot popped on my onsight attempt of the 23 next door.

18L,(22L),(23L),19L

Saturday Jan 11, 2020 #

10 AM

Climbing 30:00 [4] +40m

Back at Can Can Alley... warmed-up on a 20, waited a few hours for our route to get into the shade and then both sent 1st go! Felt a bit harder than the 26 actually and had to fight through the last part of the crux, so a really satisfying climb :)

20L,25L

Friday Jan 10, 2020 #

8 AM

Climbing 1:00:00 [4] +80m

Morning session at Can Can Alley & Slither Prow. Onsighted a 22 with a bouldery start and then aborted our King Cobra (24) plans once Justin couldn't get off the ground with an extremely painful knuckle jam move. Ended off by placing draws on a crimpy 25 from above and working most of the moves on top rope. It's hard! Some more sequences to be figured out on lead tomorrow.

19L,22L,18L

Thursday Jan 9, 2020 #

8 AM

Hiking 2:55:34 [1] 6.3 km (2.2 kph) +528m
shoes: Brooks Cascadia 12

Wolfberg Cracks with the whole crew, including a 2yo & 4yo! The kids were fearless through the scrambles and tight squeezes - such a fun morning out :)

https://www.strava.com/activities/2996362324
3 PM

Climbing 30:00 [4] +60m

Afternoon session at Give Away Wall & Rattler Buttress. Was quite nervous about my 26 project, but managed to hold on for dear life and send it 2nd go! My first of the grade :) Also got the flash of a nice sustained 23 just before sunset... what a place!

20L,26L,23L
C • 26!! 2

Wednesday Jan 8, 2020 #

3 PM

Climbing 30:00 [4] +50m

Truitjieskraal with Justin, Lauren and Jo. Got on the 26 I've been aiming for and took a big fall near the end of the crux section. Topped it from there but it's quite a heady route with big runouts. Justin then blew us away with a flash (!) and figured out a way to clip the crux draw from lower down. Hopefully it goes on my 2nd go tomorrow - I have the beta dialled now :)

20L,(26L)

Tuesday Jan 7, 2020 #

8 AM

Road Running 51:28 intensity: (52 @1) + (10:21 @2) + (36:03 @3) + (4:12 @4) 10.2 km (5:03 / km) +54m 4:55 / km
ahr:164 max:180 shoes: Asics Gel Nimbus 20

To Camps Bay and back - kept it mostly comfy.

TE 3.8 http://www.movescount.com/moves/move322525783

Monday Jan 6, 2020 #

7 AM

Road Running 30:29 intensity: (50 @1) + (6:44 @2) + (15:51 @3) + (7:04 @4) 6.4 km (4:46 / km) +3m 4:45 / km
ahr:166 max:192 shoes: Asics Gel Nimbus 20

Some unstructured fartlek along the promenade.

TE 3.7 http://www.movescount.com/moves/move322323884
1 PM

Climbing 1:00:00 [4] +100m

CR with Jo. Kept it mostly quite mellow... Truitjieskraal on Wednesday! :)

18L,19L,24,23L,22L,(23),21

Sunday Jan 5, 2020 #

10 AM

Climbing 1:00:00 [4] +100m

CR with Justin & Lauren. Got on loads of harder stuff today - not much sending, but good to try some harder moves and sequences. Pretty much OSed the last 25, but a draw got in the way - pulled straight back on and got the rest clean.

16,19,20,(25Lx),(25L),(27),(25)

Saturday Jan 4, 2020 #

8 AM

Hiking 3:44:58 [3] 14.3 km (3.8 kph) +1222m
shoes: Brooks Cascadia 12

Helderberg Dome and West Peak with Andrew.

https://www.strava.com/activities/2980527895
3 PM

Strength 10:00 [4]

5 x 6 pull-ups

Friday Jan 3, 2020 #

8 AM

Road Running 39:34 [3] 8.1 km (4:53 / km) +33m 4:47 / km
shoes: Asics Gel Nimbus 20

To Clifton and back... beautiful morning :)

https://www.strava.com/activities/2977395294

Thursday Jan 2, 2020 #

12 PM

Climbing 1:30:00 [4] +210m

CR with Justin & Lauren. Good session - finger feeling much better and nearly got to the top of a steep 25 on my onsight attempt. Finished off with endurance as it'll be a few days before I climb again!

17,20,21L,(25Lx),25,23,22L,20L
22x3,20x3 all in-a-row

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