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Training Log Archive: Stijn

In the 31 days ending Jan 31, 2022:

activity	#	time	miles		km		+m
Hiking	5	12:57:00	27.59	(2.1/h)	44.4	(3.4/h)	3107
Climbing	13	12:05:00					1155
Road Running	10	7:01:07	50.77	(8:18)	81.7	(5:09)	735
Trail Running	2	2:38:01	13.36	(11:50)	21.5	(7:21)	826
Strength	6	45:00
Total	35	35:26:08	91.71		147.6		5823

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Sunday Jan 30, 2022 #

10 AM

Climbing 1:00:00 [4] +50m

Morning session at the Palace. Managed to flash a journey of a 23 called Icarus and then worked out the moves on Darwin (26). Top crux is quite hard - will have to try again next time..

23L,(26Lx)

Saturday Jan 29, 2022 #

4 PM

Climbing 45:00 [4] +40m

In Montagu for the weekend with Justin - afternoon session at the Scoop. Got a high point on Neanderthal Rex, but attempts after that were pretty useless.

(27Lx)x4

Friday Jan 28, 2022 #

10 AM

Road Running intervals 57:42 [3] 12.1 km (4:46 / km) +63m 4:39 / km
shoes: Brooks Ghost 14

4 x 1km intervals @ 4:16-4:20 with 1km recovery.

https://www.strava.com/activities/6593369134

Thursday Jan 27, 2022 #

7 PM

Climbing 1:00:00 [4] +85m

CR with Justin & Lauren.

17,18,19L,(25L),(24Lx),(23L)

Wednesday Jan 26, 2022 #

6 AM

Trail Running 1:23:56 [2] 11.7 km (7:10 / km) +430m 6:04 / km
shoes: Brooks Cascadia 12

Signal Hill & Lion's Head trails with Fran. Rolled my bloody ankle again.. ugh.

https://www.strava.com/activities/6583054373

6 PM

Strength 15:00 [3]

Easy scapular shrugs & pull-ups to warm-up
3 x 5 power pull-ups with 3min rest
2 sets of frenchies with 1min rest
3 x 10s hanging L-sits with 30s rest
3 x 5 hanging knee tucks with 30s rest

Tuesday Jan 25, 2022 #

7 AM

Road Running 42:55 [3] 8.5 km (5:03 / km) +231m 4:27 / km
shoes: Brooks Ghost 14

Hilly!

https://www.strava.com/activities/6577490150

Monday Jan 24, 2022 #

11 AM

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

Auto-belays to warm-up + 4x4s on the spray wall.

17,18,19

Strength 5:00 [3]

One arm hangs on the spray wall

Sunday Jan 23, 2022 #

9 AM

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

CR with Justin.

17,17,19,20L,(25L),(24Lx),(22Lx)

Saturday Jan 22, 2022 #

6 AM

Trail Running 1:14:05 [2] 9.8 km (7:34 / km) +396m 6:17 / km
shoes: Brooks Cascadia 12

Nice early run to enjoy some of the Signal Hill & Lion's Head trails before it gets hot. Ran to Saunders tide pool with Fran.

https://www.strava.com/activities/6561216926

Friday Jan 21, 2022 #

6 AM

Road Running 37:37 [3] 7.0 km (5:22 / km) +142m 4:53 / km
shoes: Brooks Ghost 14

https://www.strava.com/activities/6556742640

5 PM

Climbing 20:00 [4] +20m

First time on rock again in about 6 weeks at Higgovale Quarry with Jo. Managed to get 2 routes I hadn't been able to do on my last visit, both of them first go. Slippery granite slab climbing...

22L,23L

Thursday Jan 20, 2022 #

6 AM

Hiking 3:40:19 [2] 12.4 km (3.4 kph) +1065m
shoes: Brooks Cascadia 12

Hiddingh-Ascension route with Kevo. Far less scrambling than I expected, but a really great route up one of the highest parts of Table Mountain. Feels pretty wild! Did a bit of running on our way down Skeleton and back along the tracks to Newlands Forest.

https://www.strava.com/activities/6552429023

Wednesday Jan 19, 2022 #

11 AM

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

Endurance session on the auto-belays.

17,18,19,20,21
19x6.8
17

6 PM

Hiking 1:01:34 [1] 4.5 km (4.4 kph) +223m
shoes: Asics Gel Fuji Trabuco 6 #4

Evening walk with Fran on the Signal Hill trails from our new place in Tamboerskloof.

https://www.strava.com/activities/6549371711

Tuesday Jan 18, 2022 #

7 AM

Road Running 42:29 [3] 8.1 km (5:15 / km) +19m 5:11 / km
shoes: Brooks Ghost 14

Park loop + some strides with Fran.

https://www.strava.com/activities/6541312784

Monday Jan 17, 2022 #

7 PM

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

CR with Lauren.

18,19,21L,(25L),(24),(25x)

Sunday Jan 16, 2022 #

8 AM

Hiking 2:46:48 [1] 6.7 km (2.4 kph) +616m
shoes: Brooks Cascadia 12

Very chilled walk up Skeleton & down Nursery with Fran, Ols and the Reeves clan.

https://www.strava.com/activities/6532147060

7 PM

Strength 5:00 [3]

Some campus board hangs, pull-ups and lock-offs.

Saturday Jan 15, 2022 #

8 AM

Road Running 34:53 [3] 7.1 km (4:55 / km)
shoes: Brooks Ghost 14

https://www.strava.com/activities/6525065009

Friday Jan 14, 2022 #

6 AM

Road Running 54:37 [3] 10.1 km (5:24 / km) +90m 5:11 / km
shoes: Brooks Ghost 14

https://www.strava.com/activities/6520366645

Thursday Jan 13, 2022 #

6 PM

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

CR with Jo.

17,18L,20L,(23L),23L,22L

Wednesday Jan 12, 2022 #

6 PM

Road Running 32:00 [3] 6.4 km (5:00 / km) +15m 4:57 / km
shoes: Brooks Ghost 14

New shoes :)

https://www.strava.com/activities/6512509212

Tuesday Jan 11, 2022 #

6 AM

Road Running 43:21 [2] 8.0 km (5:25 / km) +76m 5:10 / km
shoes: Brooks Ghost 11

Really need to replace my shoes now... 1430km and counting.

https://www.strava.com/activities/6504734861

7 PM

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

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

17,18,20,23

Monday Jan 10, 2022 #

4 PM

Strength 5:00 [4]

5 x 6 pull-ups with 1min rest

Sunday Jan 9, 2022 #

3 PM

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

CR with Lauren.

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

Saturday Jan 8, 2022 #

6 PM

Road Running 41:01 [3] 8.0 km (5:08 / km) +81m 4:53 / km
shoes: Brooks Ghost 11

https://www.strava.com/activities/6492196959

Friday Jan 7, 2022 #

5 PM

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

Auto-belays at CR. More of a falling session ;)

17,18,20,(23a),(24a),(25a),(21a),19

Thursday Jan 6, 2022 #

7 AM

Road Running 34:32 [3] 6.4 km (5:24 / km) +18m 5:19 / km
shoes: Brooks Ghost 11

https://www.strava.com/activities/6479651437

4 PM

Climbing 1:00:00 [4] +75m

Climbing! CR with Jo :)

16,18,19L,22L,(22L)

Monday Jan 3, 2022 #

8 AM

Hiking 4:10:35 [1] 15.1 km (3.6 kph) +814m
shoes: Brooks Cascadia 12

Linked all the waterfalls and Tor Doone (1564m) in Hogsback with Fran.

https://www.strava.com/activities/6466116628

5 PM

Strength 10:00 [4]

5 x 5 pull-ups with 1min rest
10s hangs on various edges
3 x 10 push-ups with 30s rest

Saturday Jan 1, 2022 #

11 AM

Hiking 1:17:44 [1] 5.7 km (4.4 kph) +389m
shoes: Asics Gel Fuji Trabuco 6 #4

A walk up Ben McDhui with Fran after driving up Carlisleshoek Pass. Tiffindell is a ghost town..

https://www.strava.com/activities/6454697392

4 PM

Strength 5:00 [4]

3 x 15 push-ups with 1min rest + some easier versions to cool down.

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