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Training Log Archive: Stijn

In the 31 days ending Oct 31, 2020:

activity	#	time	miles		km		+m
Hiking	3	24:25:08	61.33	(2.5/h)	98.7	(4.0/h)	4992
Climbing	18	14:00:00					1525
Trail Running	6	6:33:31	34.73	(11:20)	55.9	(7:02)	2263
Road Running	5	3:56:48	28.89	(8:12)	46.5	(5:06)	705
Strength	4	1:10:00
Total	34	50:05:27	124.96		201.1		9485

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Friday Oct 30, 2020 #

5 PM

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

CR with Justin and Lauren. Some spray wall and then 5 x 21 in-a-row.

Easy pull-ups and hangs to warm up
4 sets of 7/3 repeaters - 1st set on 30mm, then 35mm
5 x 10 finger rolls with 12.5kg, alternating arms
3 x 8 pull-ups with 1 min rest
Various one arm hangs on the spray wall

Wednesday Oct 28, 2020 #

10 AM

Trail Running 52:13 [3] 8.7 km (6:00 / km) +370m 4:57 / km
shoes: Brooks Cascadia 12

More forest running. I keep finding even better trails!

https://www.strava.com/activities/4253308745

7 PM

Climbing 1:00:00 [4] +110m

CR with Justin & Lauren.

17,19,20,(23Lx),23L,(26L),22L,21L

Monday Oct 26, 2020 #

11 AM

Road Running 47:06 [3] 9.5 km (4:57 / km) +126m 4:39 / km
shoes: Brooks Ghost 11

Burbs loop along the riverside path and Newlands bike path. Legs were feeling pretty lazy after all the climbing this weekend.

https://www.strava.com/activities/4245096167

Sunday Oct 25, 2020 #

7 AM

Climbing 20:00 [4] +30m

Sendage!! Fell on the last move again for my first burn this morning, but felt much better on my 2nd burn and made it count. Solid 26 and my hardest route to date. Quite a crowd in the peanut gallery too ;) 8 proper goes in total this weekend.

(26L),26L

Saturday Oct 24, 2020 #

7 AM

Climbing 20:00 [4] +30m

At Supertubes again with Ant and Illona. Warmed-up on the first half of my project and had 2 good burns. Got a new high point on the 2nd burn, falling on the last hard move.

(26Lx) x 2.5

5 PM

Climbing 20:00 [4] +25m

2 more burns this evening - decided to clip a draw after a big move to save some energy and found a better way to do said big move using a sneaky slot. Very nearly sent on my 2nd go - latched the last hard cross-over move, but somehow dorked it shortly after that. Very optimistic that it'll go when I'm fresh tomorrow morning!

(26Lx) x 2

Friday Oct 23, 2020 #

9 AM

Climbing 30:00 [4] +40m

Drove out to Montagu early with Justin and jumped straight on our projects. Got my draws onto Thruster (26) - had done 2 sessions on it before lockdown. Can do all the moves and manged to top it with 1 fall on my 2nd go today. Power endurance route though, so could still take some time to link it!

(26L)x2

5 PM

Climbing 15:00 [4] +20m

Another burn on Thruster in the evening, but was pretty powered out.

(26L)

Thursday Oct 22, 2020 #

8 AM

Trail Running 1:01:56 [2] 7.9 km (7:50 / km) +297m 6:36 / km
shoes: Brooks Cascadia 12

Newlands Forest trails with Fran.

https://www.strava.com/activities/4227347800

Wednesday Oct 21, 2020 #

1 PM

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

Warm-up on auto-belays + 30mins spray wall.

17,18,20,21

Tuesday Oct 20, 2020 #

1 PM

Climbing 1:00:00 [3] +120m

Easyish auto-belay session as my left arm is complaining a little.

17,18,19,21,23,21x2,20

Strength 5:00 [3]

Some one arm hangs on the spray wall. Feeling stronger and more comfortable on these.

Monday Oct 19, 2020 #

6 AM

Hiking 7:00:23 [2] 30.4 km (4.3 kph) +603m
shoes: Brooks Cascadia 12

Lovely cruisy day along mostly contour paths in much cooler weather on day 3. Got to check out the Engelmanskloof and Crystal Pools area for the first time in ages. And a swim at Algeria to finish!

https://www.strava.com/activities/4215850963

Sunday Oct 18, 2020 #

6 AM

Hiking 9:46:36 [2] 38.4 km (3.9 kph) +2204m
shoes: Brooks Cascadia 12

On day 2 we summitted both Sneeuberg & Tafelberg via the Wolfberg Arch - some fun scrambling on either side of the valley to book-end a solid day. Did a little bit of shuffling on the 6km jeep track to Sanddrif and just made the shop in time to get beers as they were closing :) Beautiful off-trail section to connect Gabriel's Pass to Tafelberg at sunset.

https://www.strava.com/activities/4215852630

Saturday Oct 17, 2020 #

9 AM

Hiking 7:38:09 [2] 29.9 km (3.9 kph) +2185m
shoes: Brooks Cascadia 12

Did a 3-day "fast packing" loop in the Cederberg with Andrew & Kev. More like all-day hiking with light loads ;) Day 1 was over the ridge from Algeria and all the way up the Agter-Kruis valley to a little bivvy cave we found just past Bakleikraal, at the head of the Kromrivier valley. Pretty hot, but plenty of rivers and pools to cool down in.

https://www.strava.com/activities/4215849958

Friday Oct 16, 2020 #

4 PM

Climbing 30:00 [4] +30m

Fawlty Towers session with Justin. Managed to send the 25 after warming up on it and placing draws. Also worked out the moves on the fun 26 next door :)

25L,(26L)

Thursday Oct 15, 2020 #

8 AM

Trail Running 1:56:25 [3] 12.7 km (9:10 / km) +757m 7:04 / km
shoes: Brooks Cascadia 12

Fantastic run over the Saddle and around Devil's Peak with Anouk. Beaut of a day!

https://www.strava.com/activities/4197216929

Wednesday Oct 14, 2020 #

1 PM

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

Auto-belays to warm up and then a 4x4 session on the spray wall. Made the problems a tad harder, so was failing in the 3rd & 4th sets.

18,19,21,21

Tuesday Oct 13, 2020 #

10 AM

Trail Running 1:14:41 [3] 11.8 km (6:20 / km) +462m 5:18 / km
shoes: Brooks Cascadia 12

Some more Newlands Forest exploring - went as far as Kristenbosch and got stuck in a very vague bushy section at one point. Otherwise a lekker run :)

https://www.strava.com/activities/4188569773

7 PM

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

CR with Justin & Lauren.

17,19,(25L),(23L),(26L),22L

Monday Oct 12, 2020 #

7 AM

Road Running 41:39 [2] 7.4 km (5:38 / km) +149m 5:07 / km
shoes: Brooks Ghost 11

Short Newlands Forest loop with Fran. Stuck to the gravel road bits.

https://www.strava.com/activities/4183918893

Sunday Oct 11, 2020 #

9 AM

Climbing 1:00:00 [4] +180m

Auto-belays at CR. Felt pretty tired today..

17,18,19
Crimpy 22 x 8
19

C • Rest or no rest 2

Saturday Oct 10, 2020 #

11 AM

Climbing 45:00 [4] +40m

Quick Fawlty Towers session with Jo. Got on the 25 - only a short crux section, but very tricky to figure out the beta. Spent some time on it working it all out. Should go within my next few attempts.

18L,(25L)

Thursday Oct 8, 2020 #

3 PM

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

Solo session at CR. Auto-belays to warm-up and then 4x4 on the spray wall (4 sets of 4 boulders in a row with 4 mins rest between sets). Good power endurance training!

18,19,19,21

Wednesday Oct 7, 2020 #

2 PM

Road Running 55:15 [3] 11.0 km (5:01 / km) +229m 4:33 / km
shoes: Brooks Ghost 11

Another exploring loop along the canal, through the burbs, short Newlands Forest gravel loop and back along the bike path. Don't think I'll run the canal path again - felt a tad dodge..

https://www.strava.com/activities/4163137058

Tuesday Oct 6, 2020 #

11 AM

Trail Running 45:46 [3] 7.6 km (6:01 / km) +311m 5:00 / km
shoes: Brooks Cascadia 12

Newlands forest is right on our doorstep now, so thought I'd do some exploring :) Some really fun singletrack sections - some flowy, some technical.

https://www.strava.com/activities/4157698877

6 PM

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

CR with Justin & Lauren.

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

Monday Oct 5, 2020 #

7 AM

Road Running 45:19 [2] 8.5 km (5:20 / km) +84m 5:05 / km
shoes: Brooks Ghost 11

Misty burbs run with Fran - stopped off for brekkie & coffee towards the end :)

https://www.strava.com/activities/4153147909

2 PM

Climbing 1:00:00 [4] +180m

Solo session on auto-belays.

17,19,21,25,23,20,22
21 x 4.99

Saturday Oct 3, 2020 #

7 AM

Trail Running 42:30 [2] 7.2 km (5:54 / km) +66m 5:39 / km
shoes: Brooks Cascadia 12

Run along the lagoon track at Churchhaven with Fran.

https://www.strava.com/activities/4143791586

Friday Oct 2, 2020 #

9 AM

Climbing 1:00:00 [3] +100m

Warm-up on auto-belays + 30mins spray wall.

18,19,20,21

Strength 5:00 [3]

One arm hangs on various holds on the spray wall. 10s alternating.

Thursday Oct 1, 2020 #

12 PM

Road Running 47:29 [3] 10.1 km (4:42 / km) +117m 4:27 / km
shoes: Brooks Ghost 11

Felt light and springy at the start of this one so kept the pace comfortably quick. Had to push on the hills, but otherwise cruisy - such a great run :)

http://www.movescount.com/moves/move355121186

5 PM

Strength 15:00 [4]

Warm-up with easy hangs and pull-ups
5 sets of pull-ups with 1min rest (8,8,8,8,7)
3 sets of 10 threading the needle on each side

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