Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Stijn

In the 31 days ending Mar 31, 2022:

activity	#	time	miles		km		+m
Hiking	6	19:50:15	41.38	(2.1/h)	66.6	(3.4/h)	3381
Climbing	15	12:20:00					1480
Road Running	13	11:13:16	85.38	(7:53)	137.4	(4:54)	1873
Strength	9	3:05:00
Trail Running	3	3:01:18	17.52	(10:21)	28.2	(6:26)	1064
Orienteering	1	43:43	4.23	(10:21)	6.8	(6:26)	193	24 /	30c	80%
Total	42	50:13:32	148.51		239.0		7991	24 /	30c	80%

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Thursday Mar 31, 2022 #

9 AM

Road Running intervals 37:17 [4] 8.5 km (4:23 / km) +3m 4:23 / km
shoes: Brooks Ghost 14

1.6km warm-up
4 x 1km @ 3:45-3:48 with 2min recovery
1.7km cool-down

Hard work, but good to be feeling faster over these last few weeks of training.

https://www.strava.com/activities/6910310792

5 PM

Climbing 20:00 [3] +45m

Warm-up on auto-belays. 18,19,19.

Strength 40:00 [4]

Warm-up hangs & mobility
6 x 10s hang on 20mm edge with 2min rest
5 x 10 finger rolls with 17.5kg, alternating arms
3 x 15s hanging L-sits with 30s rest
3 x 5 power pull-ups with 2min rest
3 x frenchies with 2min rest
5 x 5 hanging leg tucks with 30s rest

Wednesday Mar 30, 2022 #

11 AM

Road Running 50:23 [3] 10.6 km (4:45 / km) +131m 4:29 / km
shoes: Brooks Ghost 14

Tafelberg rd out-and-back. Great to run the section closed to traffic.

https://www.strava.com/activities/6905641975

6 PM

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

CR with Jo.

17,18,19,22L,(24L),(24L),23

Tuesday Mar 29, 2022 #

5 PM

Strength 15:00 [3]

Warm-up
3 x 10 push-ups with 1min rest
Other push-up varieties
I's, Y's & T's using a hanging rope
Some easy hangs
Wrist curls
Mobility cool-down

Monday Mar 28, 2022 #

10 AM

Road Running 1:14:30 [3] 15.1 km (4:56 / km) +295m 4:30 / km
shoes: Brooks Ghost 14

https://www.strava.com/activities/6895345408

Sunday Mar 27, 2022 #

1 PM

Climbing 30:00 [4] +30m

At the Scoop with Justin & Dion. Tried some of the moves on Justin's project as well - oof lol.

(27Lx)x2, (29x)

Saturday Mar 26, 2022 #

3 PM

Climbing 30:00 [4] +30m

In Montagu again for the weekend with Justin. Afternoon session at the Scoop where I put some more work into the other 27. Short, powerful route - need to get to the big throw move a little fresher..

(27L)x3

Thursday Mar 24, 2022 #

9 AM

Road Running intervals 1:04:06 [3] 14.0 km (4:35 / km) +65m 4:28 / km
shoes: Brooks Ghost 14

Intervals on the prom.

2.3km warm-up
3 x 2km @ 4min/km with 3mins recovery
4.6km cool-down

https://www.strava.com/activities/6873782121

5 PM

Strength 10:00 [4]

Easy pull-ups and hangs to warm-up
5 sets of pull-ups (7,7,7,7,6)
Easy push-ups

Wednesday Mar 23, 2022 #

7 AM

Road Running 46:07 [3] 8.4 km (5:29 / km) +233m 4:49 / km
shoes: Brooks Ghost 14

Hilly burbs route with Fran.

https://www.strava.com/activities/6868053245

7 PM

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

Warm-up on auto-belays + 45mins spray wall & Moonboard with Lauren.

18,19,19

Strength 5:00 [3]

2 sets of I's, Y's & T's with 2kg
Mobility cool-down

Tuesday Mar 22, 2022 #

6 PM

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

Auto-belays at CR.

17,18,18,19,20,19,(26a)x4
21x6 in-a-row

Plus some pull-ups and hangs to cool-down

Monday Mar 21, 2022 #

7 AM

Hiking 4:34:08 [1] 17.1 km (3.7 kph) +450m
shoes: Brooks Cascadia 12

Day 3: https://www.strava.com/activities/6862377385

Sunday Mar 20, 2022 #

8 AM

Hiking 4:05:36 [2] 10.7 km (2.6 kph) +964m
shoes: Brooks Cascadia 12

Day 2, incl Calendar Peak (1909m):

https://www.strava.com/activities/6862378114

Saturday Mar 19, 2022 #

9 AM

Hiking 4:19:23 [1] 15.9 km (3.7 kph) +566m
shoes: Brooks Cascadia 12

3-day hike in the Groot Winterhoek with Fran, Andrew & Hayley. Camped at Perdevlei, on the far side of the reserve and explored some of the peaks there.

Day 1: https://www.strava.com/activities/6862378897

Friday Mar 18, 2022 #

11 AM

Strength 40:00 [4]

Easy hangs, pull-ups & push-ups to warm-up
3 x 15s hanging L-sits with 30s rest
3 x 5 power pull-ups with 2min rest
3 x frenchies with 2min rest
3 x 5 pull-ups with 1min rest
5 x 5 hanging leg tucks with 30s rest
3 x 10 push-ups with 1min rest

4 PM

Trail Running 53:23 [2] 8.1 km (6:35 / km) +312m 5:32 / km
shoes: Brooks Cascadia 12

Pat's Track and Lion's Head loop with Vaughan.

https://www.strava.com/activities/6843450333

Thursday Mar 17, 2022 #

9 AM

Road Running 46:38 [2] 9.0 km (5:11 / km) +103m 4:54 / km
shoes: Brooks Ghost 14

https://www.strava.com/activities/6836866923

1 PM

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

Warm-up on auto-belays + 4x4s on the spray wall.

18,19,20

Wednesday Mar 16, 2022 #

7 AM

Trail Running 58:13 [3] 10.1 km (5:46 / km) +393m 4:50 / km
shoes: Brooks Cascadia 12

Nice brisk run on the mostly-flowy Lion's Head trails. So fun!

https://www.strava.com/activities/6831542045

Tuesday Mar 15, 2022 #

7 AM

Road Running tempo 46:30 [3] 10.1 km (4:36 / km) +24m 4:33 / km
shoes: Brooks Ghost 14

1.6km warm-up
5km tempo @ 4:13/km (21:04)
3.5km cool-down

Happy with that - felt pretty sustainable, except for tightish hammies at times.

https://www.strava.com/activities/6826010510

6 PM

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

CR with Lauren.

17,19,21L,(26Lx),(27Lx),21,23,21L,(23)

Monday Mar 14, 2022 #

11 AM

Road Running 45:00 [3] 8.7 km (5:10 / km) +251m 4:31 / km
shoes: Brooks Ghost 14

https://www.strava.com/activities/6821640738

5 PM

Climbing 30:00 [3] +60m

Auto-belays to warm-up. 16,18,19,21.

Strength 30:00 [4]

Easy hangs & pull-ups
6 sets of 7/3 repeaters on 33mm with 3min rest
2 sets of 10 I's, Y's & T's with 1kg
Mobility cool-down

Sunday Mar 13, 2022 #

10 AM

Climbing 30:00 [4] +30m

Drove through to Montagu for the day for another go on my project with Justin, Lauren & Tash. One go to put the draws up and then despite messing up some of the beta and having to come back into the knee bar, I managed to send it on my first proper try of the day :) Plenty of pump at the top - pretty much had to skip a draw to stay in the game.

41 tries over 14 sessions has been quite a siege! Super-happy with my 2nd 27 :)

Got on the bouldery 27 Lauren has been working afterwards - nice to try some fresh moves ;)

(27Lx),27L,(27L)

Saturday Mar 12, 2022 #

3 PM

Orienteering race 43:43 [4] *** 6.8 km (6:26 / km) +193m 5:38 / km
spiked:24/30c shoes: Brooks Cascadia 12

Majik Forest O race - the start got moved as residents were threatening to call the police - haven't experienced that before! Turns out that meant the finish was moved as well, which caused a mistake for me on the last leg, but nothing major. A bit hesitant to start, but then very happy with how clean I kept things until 2 x ~30s mistakes at the end. Nice technical area with plenty of route choices through the green.

Don't know results yet, but think this may be up there? Edit: got 2nd again, 1:46 behind Lance Kime and 1:43 ahead of Gerard van Weele.

https://www.strava.com/activities/6813940918

Friday Mar 11, 2022 #

10 AM

Road Running 50:33 [3] 10.0 km (5:03 / km) +99m 4:49 / km
shoes: Brooks Ghost 14

Felt a bit off after our booster shots on Wednesday... much better today.

https://www.strava.com/activities/6806335118

3 PM

Climbing 1:00:00 [4] +160m

Auto-belays at CR, trying out my new shoes :)

17,18,19,21,23,(26a)x5,(25a)x2,22

Strength 10:00 [3]

Some pull-ups, hangs & core upstairs

Tuesday Mar 8, 2022 #

7 AM

Road Running 1:14:45 [3] 15.0 km (4:59 / km) +262m 4:35 / km
shoes: Brooks Ghost 14

Around Lion's Head & Signal Hill, clockwise this time.

https://www.strava.com/activities/6790418475

5 PM

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

Auto-belays to warm-up + 4x4s on the spray wall (only manages 3 sets).

18,19,20,21

Monday Mar 7, 2022 #

12 PM

Road Running 33:41 [3] 6.7 km (5:02 / km) +182m 4:26 / km
shoes: Brooks Ghost 14

https://www.strava.com/activities/6786389369

7 PM

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

CR with Jo.

15,18,19L,21,(26L),22L,(23Lx)

Sunday Mar 6, 2022 #

11 AM

Hiking 1:13:58 [1] 6.0 km (4.9 kph) +165m
shoes: Boreal Zanskar Boots

Hike out, back to the cars.

https://www.strava.com/activities/6782577240

Saturday Mar 5, 2022 #

7 AM

Hiking 4:13:30 [1] 10.9 km (2.6 kph) +906m
shoes: Boreal Zanskar Boots

Off-trail loop to the summit of Winterberg. Got pretty hot, but thankfully some great pools for a swim on the way back.

https://www.strava.com/activities/6780628248

Friday Mar 4, 2022 #

10 AM

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

Auto-belays at CR. Trying to work out the best beta on the slopey 23 & 26.

16,17,19,21,(23a)x2,(26a)x5,19x3

7 PM

Hiking 1:23:40 [2] 6.0 km (4.3 kph) +330m
shoes: Boreal Zanskar Boots

Hike in to Agtertafelberg Hut along the jeep track. Spent 2 nights at the hut with Fran, Jo, Steve & Andrew - such a great spot!

https://www.strava.com/activities/6780628642

Thursday Mar 3, 2022 #

12 PM

Strength 30:00 [4]

Easy pull-ups & hangs to warm-up
3 x 15s hanging L-sits with 30s rest
3 x 5 power pull-ups with 2min rest
2 x frenchies with 2min rest
5 x 6 hanging leg tucks with 30s rest

6 PM

Trail Running 1:09:42 [2] 10.0 km (6:58 / km) +359m 5:55 / km
shoes: Brooks Cascadia 12

Lion's Head loop with Vaughan.

https://www.strava.com/activities/6767483325

Wednesday Mar 2, 2022 #

10 AM

Road Running intervals 51:39 [4] 11.3 km (4:34 / km) +117m 4:21 / km
shoes: Brooks Ghost 14

2.3km warm-up
5 x 1km @ 3:56-3:59 with 2min recovery
2.3km cool-down

Pretty much at max intensity on the last rep.

https://www.strava.com/activities/6760289700

7 PM

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

Warm-up on auto-belays +45mins spray wall with Jo, Steve, John & Lauren.

18,19,19,20

Strength 5:00 [3]

One arm hangs on the spray wall

Tuesday Mar 1, 2022 #

10 AM

Road Running 52:07 [2] 10.0 km (5:13 / km) +108m 4:57 / km
shoes: Brooks Ghost 14

Greenpoint loop with Fran.

https://www.strava.com/activities/6755075324

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