Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Stijn

In the 31 days ending Aug 31, 2022:

activity	#	time	miles		km		+m
Climbing	18	17:40:00					2150
Road Running	6	4:11:51	29.14	(8:39)	46.9	(5:22)	699
Strength	9	3:30:00
Hiking	1	2:04:45	5.9	(2.8/h)	9.5	(4.6/h)	595
Orienteering	1	1:25:10	6.65	(12:49)	10.7	(7:58)	200	19 /	23c	82%
Trail Running	1	1:03:15	6.28	(10:05)	10.1	(6:16)	424
Total	32	29:55:01	47.97		77.2		4068	19 /	23c	82%

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Wednesday Aug 31, 2022 #

6 PM

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

CR with Justin & Julia.

17,18,20,21L,(26L),(25Lx),(25x),22,22L

Tuesday Aug 30, 2022 #

11 AM

Trail Running 1:03:15 [3] 10.1 km (6:16 / km) +424m 5:11 / km
shoes: New Balance Hierro v6

Lion's Head loop - always fun :)

https://www.strava.com/activities/7724374292

Monday Aug 29, 2022 #

11 AM

Road Running 53:29 [3] 10.0 km (5:21 / km) +162m 4:57 / km
shoes: Brooks Ghost 14

https://www.strava.com/activities/7718951727

7 PM

Climbing 1:00:00 [4] +60m

Spray wall with Lauren - nice to work on some power again.

Strength 5:00 [3]

3 x 15s hanging L-sits with 30s rest
2 sets of 10 Is, Ys & Ts with 2kg
Mobility cool-down

Kalk Bay crags with Justin, Lauren & Tash. Pretty bouldery style of climbing, but did better than expected on the 25, with a one-fall flash attempt. Need a bit more power endurance to send.

18L,22L,(25L),(25L)

Saturday Aug 27, 2022 #

2 PM

Orienteering race 1:25:10 [2] *** 10.7 km (7:58 / km) +200m 7:17 / km
spiked:19/23c

90min Score Orienteering event at !Khwa ttu in a team with Fran. We shared nav duties managed to put a decent route together, taking in most of the high-pointers. Nice area, but a bit easy for O with the wide open visibility and gentle off-trail terrain.

https://www.strava.com/activities/7708809742

Thursday Aug 25, 2022 #

6 PM

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

CR with Jo.

18,19,19L,23L,(25Lx),(24x),23,22L

Wednesday Aug 24, 2022 #

11 AM

Climbing 15:00 [3] +45m

Watm-up on auto-belays. 17,19,19.

Strength 45:00 [4]

Mobility warm-up & theraband stretches
Easy pull-ups, hangs & shrugs
6 sets of 6 x 7/3 repeaters on 33mm with 3min rest
5 x 6 pull-ups with 1min rest
2 x 15s hanging L-sits & 2 x 15s hanging leg tucks with 30s rest
5 x 20s one arm hangs on spray wall, alternating arms
2 sets of 10 Is, Ys & Ts with 2kg
Mobility cool-down

4 PM

Road Running 46:19 [3] 8.4 km (5:31 / km) +259m 4:47 / km
shoes: Brooks Ghost 14

Hilly burbs run

Tuesday Aug 23, 2022 #

2 PM

Climbing 1:00:00 [4] +195m

Endurance session on auto-belays.

16,19,20,22
20x4
19x4
16

Monday Aug 22, 2022 #

11 AM

Road Running 43:38 [3] 8.2 km (5:19 / km) +113m 4:59 / km
shoes: Brooks Ghost 14

Tafelberg Rd out-and-back with Fran.

https://www.strava.com/activities/7679806494

Sunday Aug 21, 2022 #

10 AM

Climbing 2:00:00 [3] +150m

Did Jaywalker today, the original multi-pitch route that goes right to the top of the cliff, following a continuous J-shaped crack feature for 130m, before a scrambly top-out. 5 pitches in total, and quite technical. Very cool!

19,16,17,15,10

Saturday Aug 20, 2022 #

11 AM

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

Trad weekend at the Lost World crags, near Montagu. Did the usual thing of following Ant up all the classics! Got owned by the sustained 30m jam-crack though - my jamming technique could use some work ;)

18,(20),19,19

Thursday Aug 18, 2022 #

11 AM

Climbing 1:00:00 [4] +250m

Endurance session on auto-belays at CR.

16,18,17,20,23
20x1.6
19x10

5 PM

Road Running 37:20 [3] 6.7 km (5:34 / km) +159m 4:59 / km
shoes: Brooks Ghost 14

https://www.strava.com/activities/7659490174

Wednesday Aug 17, 2022 #

6 PM

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

CR with Jo.

18,19,19,19L,22L,(26Lx),(23Lx),(24)

Tuesday Aug 16, 2022 #

11 AM

Strength 30:00 [4]

Mobility warm-up
Easy shrugs & pull-ups
5 x 6 pull-ups with 1min rest
2 x 15s hanging L-sit followed by 3 x 15s hanging leg tuck with 30s rest
One arm hangs on the spray wall
3 sets of 10 Is, Ys & Ts with 1kg
Mobility cool-down

4 PM

Road Running 34:17 [2] 6.4 km (5:21 / km) +3m 5:21 / km
shoes: Brooks Ghost 14

A run! :)

https://www.strava.com/activities/7648245340

Monday Aug 15, 2022 #

12 PM

Hiking 2:04:45 [1] 9.5 km (4.6 kph) +595m

My cold is still lingering, so went for a hike up Lion's Head instead of the planned run.

https://www.strava.com/activities/7641677589

Sunday Aug 14, 2022 #

10 AM

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

CR with Ant. Learning some jamming technique for the trad weekend coming up. Ouch.

17,18L,(18a),18,21L,(23L),(24x),(21a)x4,21

Saturday Aug 13, 2022 #

11 AM

Climbing 1:00:00 [4] +105m
(sick)

Auto-belays at CR. Tried some repeaters on the hangboard but wasn't feeling it.

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

Friday Aug 12, 2022 #

4 PM

Climbing 1:00:00 [4] +120m
(sick)

CR with Lauren.

17,19,20,20L,21L,(26L),(24),22

Wednesday Aug 10, 2022 #

2 PM

Strength 45:00 [4]
(sick)

Mobility warm-up & theraband stretches
Easy hangs, shrugs & pull-ups
6 sets of pull-ups (6,6,6,6,5) with 1min rest
2 x 4 chin-ups
10 x 10s staggered hangs on big campus board rung
One arm hangs on the spray wall
3 sets of 10 Is, Ys & Ts with 1kg
Mobility cool-down

Tuesday Aug 9, 2022 #

4 PM

Climbing 1:00:00 [4] +165m
(sick)

CR with Justin & Lauren. Mostly auto-belays though.

17,18,20,21,23,22,(21Lx)
21,(20a),21,(20a) in-a-row
21L

Monday Aug 8, 2022 #

11 AM

Strength 30:00 [4]
(sick)

Mobility warm-up & theraband stretches
Easy shrugs, hangs & pull-ups
4 sets of 6 x 7/3s on 33mm with 3min rest
5 x 10 finger rolls with 17.5kg, alternating arms
3 x 10s hanging L-sits with 30s rest
3 x 20s hanging leg tucks with 30s rest

Saturday Aug 6, 2022 #

4 PM

Climbing 45:00 [4] +95m
(sick)

Auto belays at CR

17,18,20,20,
20x1.5,17

Strength 15:00 [3]

One arm shrugs with 20kg counterweight
One arm hangs on the spray wall
Campus board laddering with feet on
Mobility cool-down

Friday Aug 5, 2022 #

3 PM

Strength 10:00 [3]

3 x 15 pushups with 1min rest
2 sets of 10 Is, Ys & Ts with 1kg
Mobility cool-down

Thursday Aug 4, 2022 #

10 AM

Strength 10:00 [4]

Easy shrugs & pull-ups to warm up
5 sets of pull-ups (6,6,6,5,4) with 1min rest
3 x 15s hanging leg tuck with 30s rest

I'm weak - some work to do!

5 PM

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

CR with Lauren.

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

Tuesday Aug 2, 2022 #

11 AM

Road Running 36:48 [2] 7.2 km (5:07 / km) +3m 5:06 / km
shoes: Brooks Ghost 14

First run back! Easy one on the prom.

https://www.strava.com/activities/7568759300

6 PM

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

CR with Justin. Fell off everything! Good training though.

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

Monday Aug 1, 2022 #

11 AM

Strength 20:00 [4]

Mobility warm-up
Theraband work
Easy hangs, shrugs & pull-ups
3 sets of 7/3 repeaters on 33mm with 3min rest
Some 2-hand latches on the campus board

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

Endurance session on the auto-belays.

17,20,20
18x8 in-a-row

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