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Training Log Archive: Stijn

In the 31 days ending Mar 31, 2020:

activity # timemileskm+m
  Climbing16 12:00:00 1290
  Road Running12 8:38:53 65.06(7:59) 104.7(4:57) 1175
  Hiking1 5:15:07 11.18(2.1/h) 18.0(3.4/h) 1036
  Trail Running5 4:22:04 23.67(11:04) 38.1(6:53) 1431
  Strength10 3:35:00
  Track Running3 2:34:29 16.59(9:19) 26.7(5:47) 121
  Total46 36:25:33 116.51 187.5 5053

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Tuesday Mar 31, 2020 #

10 AM

Road Running hills 29:25 intensity: (6:17 @2) + (10:10 @3) + (9:14 @4) + (3:44 @5) 5.4 km (5:27 / km) +237m 4:28 / km
ahr:165 max:194 shoes: Brooks Ghost 11

Driveway hill sprints of ~135m @ 10%.
4 reps WU, 10 reps hard in 37-39s, 3 reps CD with fast downs

TE 3.6 http://www.movescount.com/moves/move332583580
12 PM

Strength 30:00 [4]

Theraband warm-up + easy pull-ups & hangs
6 sets of 6 x 7/3 repeaters on 32mm edge with 2min rest (failed last 2 sets at 55s & 44s)
5 sets of push-ups on the minute (12,12,12,12,8)
Theraband and mobility cool-down

Monday Mar 30, 2020 #

11 AM

Trail Running 41:17 intensity: (2:19 @1) + (6:58 @2) + (23:17 @3) + (8:43 @4) 7.0 km (5:54 / km) +174m 5:15 / km
ahr:164 max:183 shoes: Brooks Cascadia 12

Worked out a somewhat flatter route around the lower part of the property - still a fair bit of climbing, but not all in one steep drag!

TE 3.7 http://www.movescount.com/moves/move332466720
3 PM

Strength 10:00 [4]

Theraband and shoulder activation warm-up
6 sets of 7 pull-ups with 1min rest
Theraband and mobility cool-down

Sunday Mar 29, 2020 #

8 AM

Trail Running 1:10:04 intensity: (2:56 @1) + (17:41 @2) + (19:15 @3) + (30:10 @4) + (2 @5) 10.1 km (6:56 / km) +504m 5:33 / km
ahr:167 max:192 shoes: Brooks Cascadia 12

11 x Firebreak laps + change. Managed to run all the hills, but very close to walking by the last few laps.

TE 4.3 http://www.movescount.com/moves/move332254509
C • Tough lap 2
3 PM

Strength 20:00 [4]

Theraband warm-up & easy pull-ups

Lock-off bumpers using underside of stairs - 2 sets of 2 x alternating 5 on each side, then failed 3rd set so switched to 3 more sets of 1 x alternating 5 on each side

5 sets of push-ups on the minute (12,12,12,12,7)

Theraband and mobility cool-down

Saturday Mar 28, 2020 #

3 PM

Strength 15:00 [4]

Therband warm-ups + some light hangs + back & shoulder mobility
5 sets of push-ups on the minute (12,12,12,12,6)
Some more hangs + theraband cool-down

Friday Mar 27, 2020 #

11 AM

Trail Running 38:28 intensity: (7:20 @2) + (12:50 @3) + (18:14 @4) + (4 @5) 6.1 km (6:18 / km) +302m 5:03 / km
ahr:168 max:192 shoes: Brooks Cascadia 12

Laps of the 750m trail loop around the property firebreak including a steep, but runnable ~45m climb on each lap. Starts hurting pretty quickly so this should make me strong!

TE 4.1 http://www.movescount.com/moves/move332003743
C • Neighbours 2
4 PM

Strength 30:00 [4]

Theraband warm-up

6 sets of 7/3 repeaters on a 35mm edge with double rest in between sets (1:46,1:16,1:14,1:04,45s,45s)

Thursday Mar 26, 2020 #

11 AM

Road Running 52:33 [3] 11.1 km (4:44 / km) +115m 4:30 / km
shoes: Brooks Ghost 11

https://www.strava.com/activities/3219428196
4 PM

Strength 20:00 [4]

Theraband warm-up
5 sets of 7 pull-ups with 2 min rest
5 sets of 10 push-ups on the minute

Wednesday Mar 25, 2020 #

11 AM

Road Running 30:52 intensity: (5:38 @1) + (22:55 @2) + (2:19 @3) 6.1 km (5:04 / km) +70m 4:47 / km
ahr:146 max:173 shoes: Brooks Ghost 11

Short loop up to the Jonkershoek Reserve Gate (closed) and back. GPS very confused for first 3km, so corrected the distance.

TE 2.6 http://www.movescount.com/moves/move331765427
5 PM

Strength 10:00 [3]

Some warm-up stuff with the theraband and then 5 sets of 10 push-ups on the minute.

Tuesday Mar 24, 2020 #

8 AM

Climbing 30:00 [4] +25m

Warmed-up by climbing bolt-to-bolt on my project, but got spat off on both send burns after that. Draws are off now and we're locking-down in the Jonkershoek valley!

(26L),(26Lx),(26Lx)

Monday Mar 23, 2020 #

8 AM

Hiking 5:15:07 [1] 18.0 km (3.4 kph) +1036m
shoes: Brooks Cascadia 12

Bloupunt hike with side-trips to some waterfalls with Fran :)

https://www.strava.com/activities/3209776538

Sunday Mar 22, 2020 #

9 AM

Climbing 30:00 [4] +30m

At Supertubes in Bad Kloof with Justin. Put my draws up on Thruster, Montagu's benchmark 26, and worked out the moves with Justin's beta. Had one burn from the ground again as well. Can do all the moves but will take a good few goes to link them all together! Power-endurance climbing. My draws are still up and I now have a project for the week :)

(26L) x 2
5 PM

Trail Running 41:35 intensity: (1:14 @1) + (21:19 @2) + (16:45 @3) + (2:17 @4) 6.8 km (6:07 / km) +187m 5:23 / km
ahr:154 max:178 shoes: Brooks Cascadia 12

Evening run, exploring the trails just above Montagu.

TE 3.2 http://www.movescount.com/moves/move331475666

Saturday Mar 21, 2020 #

9 AM

Climbing 20:00 [4] +30m

Fran & I are based in Montagu for the next little while. Justin & Lauren joined for the weekend and we went to The Palace crag as our morning session. Went up a 5-star 25 to suss-out the moves and ended up taking a few big falls at the crux before finally committing to the move properly. Steep and powerful - my anti-style! Fun route though.

(25L)
4 PM

Climbing 40:00 [4] +40m

Late afternoon session at Bosch Crag once it had cooled down a bit. Managed to send some classic routes I last tried 15 years ago, both first try, so happy with the progress :)

21L,24L

Friday Mar 20, 2020 #

10 AM

Road Running 41:34 intensity: (3:12 @1) + (31:04 @2) + (7:18 @3) 8.1 km (5:08 / km) +40m 5:00 / km
ahr:152 max:170 shoes: Brooks Ghost 11

TE 2.9 http://www.movescount.com/moves/move331180729

Thursday Mar 19, 2020 #

7 AM

Climbing 30:00 [4] +40m

Sunrise session at The Mine with Justin & Lauren. Was a tad ambitious on my warm-up route - steep & powerful right off the bat. And then worked out the moves on the classic 26 here, Red Guitar on Fire.

(22L),(26L)
6 PM

Road Running intervals 44:29 intensity: (1:02 @2) + (16:49 @3) + (17:37 @4) + (9:01 @5) 9.9 km (4:30 / km) +7m 4:29 / km
ahr:175 max:201 shoes: Brooks Ghost 11

1.7km WU; 5 x 1km intervals with 2min recovery; 1.7km CD.

3:41 182 ahr 187 max
3:46 186 ahr 192 max
3:47 189 ahr 195 max
3:48 192 ahr 196 max
3:51 194 ahr 199 max

Started a touch fast and was plenty hard work after that!

TE 5 http://www.movescount.com/moves/move331121705

Wednesday Mar 18, 2020 #

8 AM

Road Running 39:20 intensity: (1:12 @1) + (14:45 @2) + (23:23 @3) 8.1 km (4:51 / km) +36m 4:45 / km
ahr:159 max:174 shoes: Brooks Ghost 11

Back in CT! Lovely run along towards Clifton and back.

TE 3.3 http://www.movescount.com/moves/move330952011

Tuesday Mar 17, 2020 #

4 PM

Strength 10:00 [4]

Some warm-up hangs & 6 x 5 pull-ups on a big door frame.

Sunday Mar 15, 2020 #

11 AM

Climbing 45:00 [4] +75m

Restaurant crag with Tim. Warmed up on an 18 & 21 and then had a good burn on Jambo (25) - made it about halfway through the crux and was then too pumped to clip. Got the sequence worked out now, so hopefully next time!

18L,21L,(25L)

Saturday Mar 14, 2020 #

11 AM

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

First time in Boven in a while! Here with Tim for the weekend and we pretty much have the crags to ourselves. Managed to flash Happy Ending (25), a looong route with a few cruxes I had to fight through - happiness! Then got shut down at the upper crux by another moster route of a 25 - Big Bad Wolf.

19L,21L,25L,(25Lx)

Friday Mar 13, 2020 #

12 PM

Track Running 56:52 intensity: (7:42 @1) + (19:00 @2) + (15:00 @3) + (15:10 @4) 9.7 km (5:52 / km) +33m 5:46 / km
ahr:154 max:190 shoes: Asics Gel Nimbus 20

2.2km WU, 12 x 400m with 90s recovery, 2.2km CD

1:26 163 ahr 174 max
1:26 159 ahr 177 max
1:26 162 ahr 180 max
1:25 166 ahr 181 max
1:25 167 ahr 183 max
1:25 168 ahr 185 max
1:24 168 ahr 187 max
1:25 171 ahr 186 max
1:25 167 ahr 185 max
1:25 172 ahr 187 max
1:25 170 ahr 187 max
1:24 170 ahr 188 max

TE 3.3 http://www.movescount.com/moves/move330437595

Thursday Mar 12, 2020 #

6 PM

Road Running 38:08 intensity: (11:20 @1) + (13:33 @2) + (13:15 @3) 7.5 km (5:05 / km) +109m 4:44 / km
ahr:149 max:172 shoes: Brooks Ghost 11

Started TT late, so just cruised around with Vaughan. Roughly same HR as yesterday but 30s/km faster.

New shoe day and they feel great :)

TE 3 http://www.movescount.com/moves/move330372232

Wednesday Mar 11, 2020 #

11 AM

Road Running 42:24 intensity: (9:24 @1) + (25:11 @2) + (7:49 @3) 7.6 km (5:35 / km) +113m 5:12 / km
ahr:148 max:170 shoes: Asics Gel Nimbus 20

TE 2.8 http://www.movescount.com/moves/move330231604
6 PM

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

CR with Tim. New highpoint on the red 25 - made it through the crux and onto the headwall but was just too pumped to clip!

18L,21L,(25Lx),21L,20L,(22)

Tuesday Mar 10, 2020 #

11 AM

Road Running intervals 58:10 intensity: (2:17 @1) + (5:59 @2) + (23:31 @3) + (25:35 @4) + (48 @5) 12.2 km (4:46 / km) +90m 4:36 / km
ahr:168 max:195 shoes: Asics Gel Nimbus 20

5 x 1km intervals with 1km easy recovery in between along my usual intervals route.

3:55 168 ahr 175 max
3:56 178 ahr 187 max (short hill at the end)
3:56 182 ahr 190 max (gradual uphill then flat)
3:47 182 ahr 194 max (downhill then uphill)
3:56 179 ahr 186 max (gradual downhill then flat)

HR wasn't recovering well at all after the 2nd interval with the kicker at the end.

TE 4.4 http://www.movescount.com/moves/move330130391
8 PM

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

CR with Rob. Progress on the crimpy 25/26... just one fall this time.

19L,20L,21,(25L),20L,20

Monday Mar 9, 2020 #

5 PM

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

Auto-belays at CR until Tim made it through the traffic.

17,20,20,22,22
(22L),21L,22L

Sunday Mar 8, 2020 #

8 AM

Trail Running 1:10:40 [2] 8.1 km (8:43 / km) +264m 7:30 / km
shoes: Brooks Cascadia 12

Beautifully lush Klippies run with Fran.

http://www.movescount.com/moves/move329855468

Saturday Mar 7, 2020 #

7 AM

Track Running intervals 51:32 intensity: (4:56 @1) + (19:15 @2) + (12:49 @3) + (14:32 @4) 8.9 km (5:47 / km) +45m 5:39 / km
ahr:154 max:188 shoes: Asics Gel Nimbus 20

2.2 km WU; 10 x 400m with 90s recovery; 2.2km CD

Exactly 400m this time :) Slightly better HR too.

1:29 162 ahr 175 max
1:29 160 ahr 177 max
1:28 164 ahr 180 max
1:26 167 ahr 182 max
1:26 166 ahr 183 max
1:27 168 ahr 184 max
1:26 170 ahr 185 max
1:27 170 ahr 186 max
1:25 171 ahr 187 max
1:26 169 ahr 186 max

TE 3.2 http://www.movescount.com/moves/move329720908
4 PM

Climbing 45:00 [4] +75m

Quick climb with Rob - great feeling sticking the moves on the spicy "22"!

19L,20L,22L,21L,21L

Friday Mar 6, 2020 #

2 PM

Climbing 45:00 [4] +60m

CR with Rob. Bit of a fail session :-/

18L,20L,(26Lx),(22Lx),24L

Strength 10:00 [4]

10 x 5s pinch hangs on the minute
5 x 7s cylinder hangs with 30s rest

Thursday Mar 5, 2020 #

6 AM

Road Running 54:12 intensity: (2:33 @1) + (12:14 @2) + (21:08 @3) + (17:26 @4) + (51 @5) 11.2 km (4:50 / km) +158m 4:31 / km
ahr:163 max:192 shoes: Asics Gel Nimbus 20

Burbs run with Neal at a decent pace. Nice to be getting into this running rhythm again :)

TE 4.1 http://www.movescount.com/moves/move329527569
2 PM

Climbing 30:00 [3] +75m

Warm-up on auto-belays. Feeling strong on the wall :)

17,19,20,22,22
3 PM

Strength 1:00:00 [4]

Mobility warm-up & theraband stretches
5 sets of campus board lock-offs (2-4 x 5, medium rungs)
3 sets of same (2-4 x 5 x 2, big rungs)
5 sets of 10 finger rolls with 20kg
Alternating sets of pull-ups & chin-ups (8,8,8,8,3), 1min rest
5 sets of 10 Ys with theraband
Mobility cool-down

Wednesday Mar 4, 2020 #

11 AM

Road Running 52:07 intensity: (5:41 @1) + (29:20 @2) + (17:06 @3) 10.0 km (5:13 / km) +126m 4:54 / km
ahr:153 max:173 shoes: Asics Gel Nimbus 20

Easy Westcliff loop.

TE 3.1 http://www.movescount.com/moves/move329444423

Tuesday Mar 3, 2020 #

11 AM

Track Running intervals 46:05 intensity: (2:08 @1) + (15:28 @2) + (13:37 @3) + (13:45 @4) + (1:07 @5) 8.1 km (5:41 / km) +43m 5:33 / km
ahr:159 max:197 shoes: Asics Gel Nimbus 20

"400m" reps at Old Ed's. It seems the field loop is a touch longer than 400m - I shortened my laps slightly after the first 2, but can probs take another 10m off. Nice short grass to run on though, with some sections almost like astro. So pretty perfect for speed work.

2.3km WU; 8 x 410-430m w/ 90s recovery; 2.2km CD

3:36/km 172 ahr 182 max
3:34/km 170 ahr 186 max
3:29/km 170 ahr 187 max
3:35/km 172 ahr 187 max
3:31/km 174 ahr 192 max
3:34/km 174 ahr 193 max
3:36/km 176 ahr 193 max
3:31/km 177 ahr 195 max

Feeling like the start of a cold coming along and the high HR seems to agree (didn't feel like I was pushing THAT hard).

TE 3.4 http://www.movescount.com/moves/move329337922


5 PM

Climbing 1:00:00 [4] +235m

Endurance session with Rob.

17L,21,21x6.6,20L
19 up, 17 down x 3 (wasn't really getting pumped on these)

Monday Mar 2, 2020 #

5 PM

Climbing 45:00 [4] +70m

Some more projecting at CR with Rob. The 26 will go one of these days..

18L,20L,(26Lx),(26L),20

Sunday Mar 1, 2020 #

9 AM

Road Running 35:39 intensity: (3:30 @1) + (8:00 @2) + (17:44 @3) + (6:25 @4) 7.5 km (4:45 / km) +74m 4:32 / km
ahr:160 max:186 shoes: Asics Gel Nimbus 20

Some fartlek to ease into the speed work coming up.

TE 3.5 http://www.movescount.com/moves/move329072258
C • Oh yes... 3
3 PM

Climbing 1:00:00 [3] +135m

CR with Rob and Murray.

18L,20,21L,(26L),21L,21x4

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