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Training Log Archive: Stijn

In the 31 days ending May 31, 2022:

activity	#	time	miles		km		+m
Climbing	14	11:15:00					1225
Road Running	10	9:41:22	73.38	(7:55)	118.1	(4:55)	1424
Trail Running	6	9:08:47	44.49	(12:20)	71.6	(7:40)	3575
Strength	3	45:00
Total	30	30:50:09	117.87		189.7		6224

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Tuesday May 31, 2022 #

2 PM

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

Auto-belays at CR.

18,19,19,20,25,24,19

Monday May 30, 2022 #

11 AM

Road Running 51:16 [2] 10.1 km (5:05 / km) +118m 4:48 / km
shoes: Brooks Ghost 14

Tafelberg Road with Fran.

https://www.strava.com/activities/7225699184

Friday May 27, 2022 #

5 PM

Trail Running 1:15:28 [3] 9.5 km (7:57 / km) +588m 6:04 / km
shoes: New Balance Hierro v6

First time to the top of Lion's Head this year.

https://www.strava.com/activities/7211612841

Wednesday May 25, 2022 #

10 AM

Road Running 52:28 [2] 10.2 km (5:09 / km) +111m 4:53 / km
shoes: Brooks Ghost 14

https://www.strava.com/activities/7199269814

6 PM

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

Lead league round 3 with Justin. 200pts.

18L,19L,20L,(26Lx),(22Lx),(23Lx),(25Lx),17L,17L,20L

Monday May 23, 2022 #

10 AM

Road Running 1:17:30 [3] 16.2 km (4:47 / km) +239m 4:27 / km
shoes: Brooks Ghost 14

The usual round-the-mountain loop. Nice consistent pace after the big hill at the start.

https://www.strava.com/activities/7188923116

Had one good working burn on Daze of Thunder - can do all the moves now, but the top will need some fresh power, so need to get everything really efficient. Project for the 2nd half of the year!

(28Lx)

Saturday May 21, 2022 #

2 PM

Climbing 30:00 [4] +30m

In Montagu for the weekend. 3 more goes on my project after putting the draws up. Justin managed to send Cool Like That so I think it's time to move on!

(27Lx) x 4

Friday May 20, 2022 #

11 AM

Road Running 47:04 [3] 10.2 km (4:37 / km) +145m 4:18 / km
shoes: Brooks Ghost 14

Got caught in the rain on a Tafelberg Rd run. Still fun :)

https://www.strava.com/activities/7172949341

Thursday May 19, 2022 #

4 PM

Trail Running 1:14:28 [2] 11.3 km (6:35 / km) +400m 5:36 / km
shoes: New Balance Hierro v6

Lion loop with Lah.

https://www.strava.com/activities/7169374013

Wednesday May 18, 2022 #

6 PM

Climbing 1:00:00 [4] +125m

Lead League round 2 with Jo. Same score as round 1 - 210/250.

20L,16L,22L,21L,(25Lx),20L,24L,(23Lx),(26Lx),17L

Tuesday May 17, 2022 #

10 AM

Road Running intervals 1:18:51 [3] 17.1 km (4:37 / km) +83m 4:30 / km
shoes: Brooks Ghost 14

Tempo intervals on the prom. Tried to do 3x3km, but couldn't hold on for the full 3rd rep into a gentle breeze ;)

2.4km warm-up
3km, 3km, 2km @ 4:06-4:09/km
5.5km cool-down (a tad long!)

Pretty empty after that.

https://www.strava.com/activities/7156277947

Monday May 16, 2022 #

7 PM

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

Warm-up on auto-belays + 45mins of Moonboard 6B+s.

18,19,20

Strength 5:00 [3]

3 sets of pull-ups
Mobility cool-down

Sunday May 15, 2022 #

4 PM

Trail Running 1:09:24 [3] 10.1 km (6:52 / km) +363m 5:49 / km
shoes: New Balance Hierro v6

Lion loop with Fran. Gorgeous autumn afternoon..

https://www.strava.com/activities/7147501691

Saturday May 14, 2022 #

10 AM

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

My first time at Hellfire in Dutoitskloof, with a big crew. Climbed some quality Boven-like face routes, and managed to onsight 2 x 23s. Epic mountain setting for a crag!

19L,23L,20L,23L

Friday May 13, 2022 #

4 PM

Road Running 1:13:45 [3] 15.2 km (4:51 / km) +229m 4:31 / km
shoes: Brooks Ghost 14

Found a faster cruise gear on this one. Lovely!

https://www.strava.com/activities/7135928220

Thursday May 12, 2022 #

11 AM

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

Endurance session on auto-belays.

17,18,19,19,20
21x5 in-a-row
19,18

Wednesday May 11, 2022 #

11 AM

Road Running intervals 44:10 [4] 10.0 km (4:25 / km) +3m 4:25 / km
shoes: Brooks Ghost 14

Intervals on the prom.

1.6km warm-up
5 x 1km @ 3:55 with 2min recovery
1.8km cool-down

https://www.strava.com/activities/7123738597

Tuesday May 10, 2022 #

11 AM

Road Running 53:13 [2] 10.1 km (5:16 / km) +118m 4:59 / km
shoes: Brooks Ghost 14

https://www.strava.com/activities/7117863158

2 PM

Climbing 30:00 [3] +60m

Warm-up on auto-belays. Had to fight on the sandbagged 21!

18,17,19,21

Strength 30:00 [3]

Easy hangs to warm-up
6 x 10s hang on 20mm edge with 2min rest
3 x 15s hanging L-sits with 30s rest
5 x 10 finger rolls with 20kg, alternating arms
Mobility cool-down

Monday May 9, 2022 #

7 PM

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

Lead league at CR with Jo.

19L,20L,22L,24L,19L,22L,(25Lx),17L,(26Lx),15L

Sunday May 8, 2022 #

7 AM

Trail Running 3:15:02 [3] 22.7 km (8:36 / km) +1351m 6:37 / km
shoes: New Balance Hierro v6

Really nice loop along the main Lion's Head & Table Mountain trails, incl up Platteklip (that hurt more than I was expecting) and down Kasteels.

https://www.strava.com/activities/7106700894

Saturday May 7, 2022 #

7 AM

Road Running 51:34 [2] 9.0 km (5:44 / km) +276m 4:58 / km
shoes: Brooks Ghost 14

https://www.strava.com/activities/7100346823

4 PM

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

Warm-up on auto-belays, some spray wall & 6B+s on Moonboard.

18,19,19,21

Strength 10:00 [4]

5 x 5 pull-ups with 1min rest
5 x 10 finger rolls with 17.5kg, alternating arms

Thursday May 5, 2022 #

11 AM

Trail Running 53:16 [2] 7.5 km (7:06 / km) +268m 6:02 / km
shoes: New Balance Hierro v6

New shoes! Very happy with them :) Did a loop on the Lion's Head trails with Fran.

https://www.strava.com/activities/7091017214

7 PM

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

CR with Lauren.

18,19,19L,21L,(25Lx),(23L),(24)

Tuesday May 3, 2022 #

11 AM

Road Running 51:31 [3] 10.0 km (5:09 / km) +102m 4:54 / km
shoes: Brooks Ghost 14

https://www.strava.com/activities/7079999746

Monday May 2, 2022 #

10 AM

Climbing 30:00 [4] +25m

Got back onto Daze of Thunder again - thankfully a much longer route ;) Could do the crux now and just have the upper part to figure out. This thing just keeps going.. quality climbing!

(28Lx)

Sunday May 1, 2022 #

11 AM

Trail Running 1:21:09 [3] 10.5 km (7:44 / km) +605m 6:00 / km
shoes: Brooks Cascadia 12

Cogmanskop loop - pushed a bit on the up.

https://www.strava.com/activities/7069494545

4 PM

Climbing 15:00 [4] +20m

Nothing to see here... At least Lauren sent :)

(27Lx) x 2

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