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Training Log Archive: Stijn

In the 31 days ending Aug 31, 2020:

activity # timemileskm+m
  Climbing20 21:05:00 2200
  Road Running11 8:57:42 64.68(8:19) 104.1(5:10) 1406
  Hiking3 4:55:20 11.37(2.3/h) 18.3(3.7/h) 1086
  Trail Running1 2:28:01 9.57(15:28) 15.4(9:37) 1017
  Strength5 1:10:00
  Total40 38:36:03 85.62 137.8 5709

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Monday Aug 31, 2020 #

11 AM

Climbing 1:00:00 [4] +130m

Auto-belays at CR.

17,19,20,20,(25a)x2
Smarties + top crux of 25
21,19

Sunday Aug 30, 2020 #

11 AM

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

Bouldering session at Bloc 11 with Justin & Lauren.

Friday Aug 28, 2020 #

1 PM

Climbing 1:00:00 [4] +130m

Solo session at CR. Auto-belays to warm-up and then 30mins spray wall.

17,19,20,21,21
3 PM

Strength 10:00 [4]

3 sets of pull-ups (10,10,8)
One arm hangs (10s) on various holds on the spray wall with feet on, to improve clipping strength on steep terrain.

Thursday Aug 27, 2020 #

8 AM

Road Running 49:15 intensity: (6:03 @1) + (27:56 @2) + (15:01 @3) + (15 @4) 8.7 km (5:40 / km) +133m 5:16 / km
ahr:152 max:175 shoes: Brooks Ghost 11

Breakfast run with Fran at Kalk Bay, including a fairly hilly Boyes Drive. Legs pretty trashed after the last 3 days in a row.. 2 days of rain coming, so some rest soon :)

TE 3.1 http://www.movescount.com/moves/move351423219
5 PM

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

CR with Justin & Lauren.

17,18,20,24L,(25Lx),(24L),23L

Wednesday Aug 26, 2020 #

11 AM

Trail Running 2:28:01 intensity: (1 @1) + (50:38 @2) + (1:17:06 @3) + (20:16 @4) 15.4 km (9:37 / km) +1017m 7:14 / km
ahr:156 max:183 shoes: Brooks Cascadia 12

Finally got onto Table Mountain for an exploratory run - mostly chilled, but the climbing legs need some conditioning! Should really do this more often..

TE 3.8 http://www.movescount.com/moves/move351359667

Tuesday Aug 25, 2020 #

10 AM

Road Running 1:17:03 intensity: (14 @1) + (31:27 @2) + (40:21 @3) + (5:01 @4) 15.1 km (5:06 / km) +251m 4:43 / km
ahr:160 max:178 shoes: Brooks Ghost 11

Nice longer run up to Kristenbosch & Rhodes Drive, coming down via Southern Cross Drive. Drizzly.

TE 3.4 http://www.movescount.com/moves/move351235334
6 PM

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

CR with Justin & Lauren.

17,19,21,(26L),(25L),(27Lx),22L

Sunday Aug 23, 2020 #

12 PM

Climbing 1:30:00 [4] +80m

Another new crag bolted during lockdown. Some nice steep anti-style routes here.

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

Saturday Aug 22, 2020 #

11 AM

Climbing 1:30:00 [4] +120m

In Rocklands for the weekend (Northern Cederberg) and checked out a brand new crag that was bolted during lockdown. Beautiful 20-30m facey routes! With Tim, Squeeks, Julia & Garreth. Got the 23 2nd go after nearly onsighting (nice dynamic move to a pocket) and had an epic journey back-cleaning the 30m 25. Got most of the moves with lots of resting on the rope, but pulled on one draw.

19L,20L,(23L),23L,22L,(25x)

Friday Aug 21, 2020 #

8 AM

Road Running 47:45 intensity: (22:37 @2) + (20:39 @3) + (4:29 @4) 9.1 km (5:15 / km) +102m 4:58 / km
ahr:159 max:184 shoes: Brooks Ghost 11

TE 3.3 http://www.movescount.com/moves/move350744263

Thursday Aug 20, 2020 #

1 PM

Climbing 2:00:00 [4] +300m

Endurance session on the auto-belays.

16,19,21,22,23,24
20x5,22,18,20 all in-a-row
20,17,21,19,19x2
C • Wow! 2

Wednesday Aug 19, 2020 #

8 AM

Hiking 1:13:53 [2] 4.0 km (3.2 kph) +332m
shoes: Brooks Cascadia 12

Morning walk with Tim & Mel up to the Cecilia Waterfall.

https://www.strava.com/activities/3934508006
2 PM

Strength 30:00 [4]

Warm-up with easy hangs and pull-ups
5 sets of pull-ups with 1min rest (8,8,8,8,5)
5 sets of 10s one-arm hangs, alternating arms with 10s rest
3 sets of 10 x threading the needle, alternating arms
3 sets of Red Guitar knee-bar squats ;)

Tuesday Aug 18, 2020 #

11 AM

Road Running 34:37 intensity: (26 @1) + (14:13 @2) + (19:58 @3) 6.6 km (5:15 / km) +16m 5:11 / km
ahr:158 max:171 shoes: Brooks Ghost 11

TE 3.2 http://www.movescount.com/moves/move350441906
6 PM

Climbing 1:30:00 [4] +120m

CR with Justin & Lauren. Nice to have a longer lead session now that the restrictions have been lifted a bit.

17L,19L,21L,23L,(26L),24L,22L,19L

Monday Aug 17, 2020 #

11 AM

Road Running 1:05:54 intensity: (2 @1) + (3:33 @2) + (32:58 @3) + (29:21 @4) 13.4 km (4:55 / km) +263m 4:29 / km
ahr:171 max:190 shoes: Brooks Ghost 11

Nice hilly route through the burbs up to Kirstenbosch and back, with some rain towards the end. Probably pushed a touch hard for my current state of "getting-back-into-it", although these days it seems like I'm perpetually in that state!

TE 4.6 http://www.movescount.com/moves/move350324979

Sunday Aug 16, 2020 #

12 PM

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

Auto-belay warm-up and then some spray wall with Justin & Lauren.

16,19,20,21.
2 PM

Strength 10:00 [4]

Various sets of pull-ups.

Saturday Aug 15, 2020 #

2 PM

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

CR with Justin & Lauren.

17,19,22L,(25L),22L,21L.

Friday Aug 14, 2020 #

3 PM

Climbing 30:00 [3] +30m

Quick session at Higgovale Quarry with Jo. Kinda like Cape Town's version of Strubens, but slabby granite right in the burbs. Some technical cliimbing on the 21. No chance on the 23 & 25 - could barely get off the ground.

19L,21L,(23Lx),(25x)

Thursday Aug 13, 2020 #

11 AM

Road Running 39:51 intensity: (44 @1) + (10:29 @2) + (22:42 @3) + (5:56 @4) 8.0 km (4:59 / km) +89m 4:43 / km
ahr:162 max:188 shoes: Brooks Ghost 11

More burbs exploring - back on the Kenilworth side.

TE 3.5 http://www.movescount.com/moves/move349867626

Wednesday Aug 12, 2020 #

11 AM

Road Running 50:02 intensity: (2:58 @1) + (20:28 @2) + (26:25 @3) + (11 @4) 9.1 km (5:30 / km) +151m 5:05 / km
ahr:156 max:175 shoes: Brooks Ghost 11

Got a loop in with Fran just before the rain started.

TE 3.3 https://www.strava.com/activities/3901481975
6 PM

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

CR with Justin & Lauren.

17,18,19,18L,23L,(25L)

Tuesday Aug 11, 2020 #

4 PM

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

Warm-up on auto-belays, 45mins spray wall and some campus board stuff.

17,19,19,21

Monday Aug 10, 2020 #

11 AM

Road Running 1:01:46 intensity: (4 @1) + (7:39 @2) + (28:25 @3) + (25:36 @4) + (2 @5) 12.2 km (5:04 / km) +170m 4:44 / km
ahr:171 max:191 shoes: Brooks Ghost 11

Really enjoying this route :)

TE 4.5 https://www.strava.com/activities/3891695134
2 PM

Strength 10:00 [4]

Warm-up with easy hangs and pull-ups
5 sets of 7 pull-ups with 1min rest
Some back pulls and easy hangs to cool down
3 PM

Hiking 1:52:26 [1] 7.0 km (3.7 kph) +236m
shoes: Asics Gel Fuji Trabuco 6 #4

Afternoon walk with my folks on the Signal Hill trails, while Fran ran laps around us :)

https://www.strava.com/activities/3892959014

Sunday Aug 9, 2020 #

2 PM

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

CR with Justin and Lauren.

17,19,20L,24L,23L,(24a),21

Saturday Aug 8, 2020 #

11 AM

Climbing 30:00 [3] +50m

At the Mine with Justin & Lauren. Climbed the 19 to get access to the headwall of Red Guitar on Fire (26) again. Feeling a bit weaker than when I was on it before lockdown, but was able to do all the moves at least.

19L,(26L),19L

Friday Aug 7, 2020 #

8 AM

Road Running 31:45 intensity: (37 @1) + (13:11 @2) + (17:52 @3) + (5 @4) 6.2 km (5:07 / km)
ahr:158 max:173 shoes: Brooks Ghost 11

Coffee run with Fran & Jo.

TE 3.3 https://www.strava.com/activities/3876734685
3 PM

Hiking 1:49:01 [1] 7.3 km (4.0 kph) +518m

Walked from Sea Point over the Lion's Head / Signal Hill saddle and up to Kloof Corner for sundowners with all the Reeveses :)

https://www.strava.com/activities/3879057159

Thursday Aug 6, 2020 #

4 PM

Climbing 1:30:00 [4] +255m

Endurance session on auto-belays like the good old days ;)

17,19,20,19
21 x 2.7
19 x 7.7
19,(21a),18

Wednesday Aug 5, 2020 #

3 PM

Strength 10:00 [4]

Warm-up with easy hangs & pull-ups
5 sets of pull-ups with 1min rest (7,7,7,7,6)
5 PM

Road Running 45:34 intensity: (2 @1) + (3:33 @2) + (19:16 @3) + (22:39 @4) + (4 @5) 8.9 km (5:07 / km) +156m 4:42 / km
ahr:173 max:193 shoes: Brooks Ghost 11

Nice hilly run on a fresh clear afternoon to Camps Bay and back up through Bantry Bay. Really high HR despite fairly normal perceived effort - hope its just a once off otherwise I'm really unfit!

TE 4.6 https://www.strava.com/activities/3868575982

Tuesday Aug 4, 2020 #

11 AM

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

Auto-belays at CR. 17,18,21,23,(23a)x2,20,19.

Monday Aug 3, 2020 #

11 AM

Road Running 34:10 intensity: (16 @1) + (8:49 @2) + (18:53 @3) + (6:12 @4) 6.8 km (5:01 / km) +75m 4:46 / km
ahr:163 max:183 shoes: Brooks Ghost 11

TE 3.5 http://www.movescount.com/moves/move348853350

Sunday Aug 2, 2020 #

12 PM

Climbing 20:00 [4] +25m

Warmed up on the first few moves of Voices and then nearly onsighted the other 24 at the Berlin Wall. Slipped one move from the jug at the end of the crux section. Easy, but very run out to the chains from there! Doubt I'll be back for it... not that great a route.

(24L)

Saturday Aug 1, 2020 #

1 PM

Climbing 45:00 [4] +60m

Back at the Berlin Wall with Lauren. Tried some new beta Bernie had suggested on the 24 after falling off on my first go and managed to send on the 2nd go of the day - flowed really well, despite feeling quite tired at times. Great route!

21L,(24L),24L

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