Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Stijn

In the 31 days ending Jan 31, 2021:

activity	#	time	miles		km		+m
Hiking	6	17:30:21	33.8	(1.9/h)	54.4	(3.1/h)	3947
Climbing	17	13:15:00					1510
Road Running	10	7:19:12	52.01	(8:27)	83.7	(5:15)	674
Cycling	1	1:51:20	19.76	(10.6/h)	31.8	(17.1/h)	475
Trail Running	1	1:49:47	7.64	(14:22)	12.3	(8:56)	748
Strength	4	1:15:00
Total	35	43:00:40	113.21		182.2		7354

4:30

0:00

» now

Sunday Jan 31, 2021 #

7 AM

Cycling 1:51:20 [1] 31.8 km (17.1 kph) +475m
shoes: Merida Big Nine TFS 500

Drizzly ride with Fran over Ou Kaapse Weg & Blackhill. It's been so long since I rode my bike - I literally had to take the Red Ants Rumble race number off it lol :)

https://www.strava.com/activities/4708677185

C • Ha! 1

Saturday Jan 30, 2021 #

11 AM

Climbing 45:00 [4] +30m

At the Hole on a pearler of a day with Justin & Lauren. Tried the moves on a long 27 there, but couldn't quite stick the 2 cruxes - keen to try some subtly different foot beta that Justin found next time. Also got to see the mass occupation of Muizenberg beach from above!

(27Lx)x2

Friday Jan 29, 2021 #

7 AM

Trail Running 1:49:47 [3] 12.3 km (8:56 / km) +748m 6:51 / km
shoes: Brooks Cascadia 12

Nice exploratory loop in the hills above Muizenberg, linking Muizenberg Peak, Kalk Bay Peak, Ridge Peak and St James Peak. Pretty rocky & technical in places.

https://www.strava.com/activities/4698274634

Thursday Jan 28, 2021 #

11 AM

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

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

17,19,20,(23a),23

Strength 5:00 [3]

Some one arm hangs on the spray wall.

Wednesday Jan 27, 2021 #

9 AM

Road Running 39:23 [3] 7.7 km (5:07 / km) +82m 4:51 / km
shoes: Brooks Ghost 11

The other side of Boyes Drive this time, with a nice start along the vlei path. SE headwind on the Boyes climb though oof.

https://www.strava.com/activities/4687960162

Tuesday Jan 26, 2021 #

Road Running 42:56 [3] 8.6 km (5:00 / km) +40m 4:53 / km
shoes: Brooks Ghost 11

Along main rd to the Kalk Bay Pier and back.

https://www.strava.com/activities/4682354112

11 AM

Climbing 30:00 [3] +60m

Warm-up on auto-belays. 17,19,20,21.

Strength 30:00 [4]

Shoulder & back mobility
5 sets of 4 weighted pull-ups @ 124% bodyweight with 3min rest
5 sets of 10 finger rolls with 17.5kg
3 x 10s hanging L-sits with 30s rest
2 sets of 6 hanging leg tucks with 30s rest
Theraband stretches
Shoulder & back mobility

Monday Jan 25, 2021 #

10 AM

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

Auto-belays at CR. Got the crimpy 27 (8 goes overall), but the 23 next door is still giving me grief ;)

17,19,20,22,27,(23a)x2,21

Sunday Jan 24, 2021 #

7 AM

Hiking 3:17:59 [2] 8.9 km (2.7 kph) +821m
shoes: Brooks Cascadia 12

Up Spring Buttress (C-grade scramble) and down Diagonal with Kev & Fran on a blustery morning. Fun route up the mountain!

https://www.strava.com/activities/4671705996

Saturday Jan 23, 2021 #

7 AM

Road Running 50:33 [2] 8.6 km (5:53 / km) +144m 5:25 / km
shoes: Brooks Ghost 11

Boyes Drive & Main Rd loop with Fran & John for brekkie at Empire Cafe :)

https://www.strava.com/activities/4665449440

11 AM

Climbing 30:00 [4] +40m

At the Hole (which was packed!) with Justin & Lauren. Got a rather intimidating roofy 25 there on my 2nd go (1st go was a "warm-up" while back cleaning to swap out someone else's draws for mine), so pretty chuffed with that :)

(25),25L

Thursday Jan 21, 2021 #

11 AM

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

Auto-belays at CR. 17,19,22,(27a)x3.

Strength 30:00 [4]

5 sets of 5 weighted pull-ups @ 118% bodyweight with 3min rest
3 x 10s hanging L-sit with 30s rest
2 sets of 3 one arm hangs on the spray wall (20s then 15s)

Wednesday Jan 20, 2021 #

5 PM

Road Running 50:24 [3] 10.1 km (4:59 / km) +64m 4:50 / km
shoes: Brooks Ghost 11

We've moved to Muizenberg (and might actually stay for a while this time), so I took an evening run out to Fishhoek & back. Looking forward to exploring the trails around here and being within walking distance from The Hole :)

https://www.strava.com/activities/4652555813

Tuesday Jan 19, 2021 #

11 AM

Road Running 30:34 [4] 6.6 km (4:38 / km) +18m 4:34 / km
shoes: Brooks Ghost 11

Short burbs run, with a bit of fartlek to get the legs turning over.

https://www.strava.com/activities/4645395050

1 PM

Climbing 1:00:00 [4] +225m

Auto-belays at CR. Worked various sections of the 27 - I can now do all the moves...

17,19,20,(23a),(27a)x3
19x8 in-a-row

Sunday Jan 17, 2021 #

7 AM

Hiking 2:49:32 [2] 5.9 km (2.1 kph) +636m
shoes: Asics Gel Fuji Trabuco 6 #4

Hike up & down India Venster to get to the trad climbing. Perfectly clear & still day for it!

https://www.strava.com/activities/4635872997

9 AM

Climbing 1:00:00 [3] +125m

Climbed Double Direct, a 4-pitch trad route that pops up right under the upper cable station with Ant & Justin. Ant did all the leading and we both followed. The famous Magnetic Wall headwall pitch was superb - thin face climbing with huge air above the city below :)

17,17,19,12

Saturday Jan 16, 2021 #

8 AM

Road Running 54:50 [2] 10.1 km (5:26 / km) +105m 5:10 / km
shoes: Brooks Ghost 11

The usual burbs route with Fran and a light sprinkle of rain along the way.

https://www.strava.com/activities/4627443535

1 PM

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

CR with Lauren. Feeling quite gassed.

17,19,21L,(25Lx),(24L),(22L),23L,(24L)

Friday Jan 15, 2021 #

3 PM

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

Auto-belays at CR. Being cautious with a niggle in my left shoulder.

17,19,21,22,22,23,23,21,19,20,19

Thursday Jan 14, 2021 #

10 AM

Hiking 2:05:02 [1] 9.1 km (4.4 kph) +118m
shoes: Brooks Cascadia 12

Chilled, but hot walk up along the Palmiet River for a swim in a huge pool up the valley :)

https://www.strava.com/activities/4618477475

Wednesday Jan 13, 2021 #

9 AM

Hiking 1:57:25 [1] 7.4 km (3.8 kph) +301m
shoes: Brooks Cascadia 12

Out and back walk up the Oudebosch valley at Kogelberg with the family.

https://www.strava.com/activities/4612960629

Tuesday Jan 12, 2021 #

9 AM

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

Auto-belays at CR. 17,19,20,22,(24a),24,21.

Monday Jan 11, 2021 #

11 AM

Road Running 38:41 [3] 8.1 km (4:47 / km) +40m 4:40 / km
shoes: Brooks Ghost 11

A bit faster to Clifton & back.

https://www.strava.com/activities/4602546698

Sunday Jan 10, 2021 #

6 PM

Road Running 34:50 [2] 6.4 km (5:27 / km)
shoes: Brooks Ghost 11

Evening prom cruise with Fran.

https://www.strava.com/activities/4599767227

Saturday Jan 9, 2021 #

9 AM

Climbing 15:00 [4] +20m

Pretty broken this morning so just got my draws off the 25. Top crux feels much easier with a combo of Justin & Lauren's beta, so should go pretty easily next time.

(25L)

Friday Jan 8, 2021 #

9 AM

Climbing 30:00 [4] +50m

Back at the Palace for a morning session. Sent Cyberpunk on my first try today (3rd go overall) - felt much more solid on it and really enjoyed the flow :) Tried to onsight a 25 next door afterwards but got shut down by the top move.

25L,(25Lx)

5 PM

Climbing 15:00 [4] +20m

Spent some time on a 27 at the Scoop called Neanderthal Rex. Worked out the moves - feels quite hard but could be a good project..

(27Lx)

Thursday Jan 7, 2021 #

7 AM

Road Running 40:26 [2] 7.3 km (5:32 / km) +84m 5:14 / km
shoes: Brooks Ghost 11

Clifton run with Fran and then coffee!

https://www.strava.com/activities/4580231414

5 PM

Climbing 30:00 [4] +50m

First Montagu trip of the year with Justin & Lauren. Had a late after session at The Palace - a pretty intimidating crag with stepped overhangs. Got really pumped out trying to clip the chains on the "warm-up" 23, but then salvaged the day with a first go send of a new link-up 24. Not strictly a flash as I had climbed the first half before on Cyberpunk.

(23L),24L