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Training Log Archive: Stijn

In the 7 days ending Aug 4, 2013:

activity # timemileskm+m
  Trail Running2 3:40:28 23.8(9:16) 38.3(5:45) 610
  Treadmill2 1:20:00 10.31(7:45) 16.6(4:49) 185
  Walking1 1:00:00 3.11(19:19) 5.0(12:00) 80
  Strength5 25:00
  Road Running1 20:00 2.17(9:12) 3.5(5:43)
  Orienteering1 18:04 2.17(8:18) 3.5(5:10) 1529 /32c90%
  Total10 7:03:32 41.57 66.9 89029 /32c90%

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MoTuWeThFrSaSu

Sunday Aug 4, 2013 #

8 AM

Trail Running 3:03:04 [3] 31.2 km (5:52 / km) +495m 5:26 / km
shoes: Asics Gel Fuji Sensor

Out at Van Gaalen with Jono for the first 18km. Started with a 10km loop on the river tracks and then the usual Pofadder, Tannie Miems, Dagga Pad loop. Felt pretty empty at the end - 2 Gu's not quite enough for 3 hours. Solid run!
5 PM

Strength 5:00 [5]

Saturday Aug 3, 2013 #

9 AM

Road Running warm up/down 20:00 [2] 3.5 km (5:43 / km)
shoes: Asics Gel Fuji Sensor

Warm-up and control collecting.

Orienteering race (Waterstone College Sprint) 18:04 [5] 3.5 km (5:10 / km) +15m 5:03 / km
spiked:29/32c shoes: Asics Gel Fuji Sensor

Flat and fast course without much tricky nav. One or two hesitations and a 10s mistake when I ran past 15 on my way to 16. Placed 4th, just 8s behind Nico and 2:17 behind Brad in 1st.
3 PM

Strength 5:00 [5]

Friday Aug 2, 2013 #

5 PM

Walking 1:00:00 [1] 5.0 km (12:00 / km) +80m 11:07 / km

Walk around Sunninghill Gardens with Fran. Nice evening.

Strength 5:00 [3]

Thursday Aug 1, 2013 #

5 PM

Strength 5:00 [4]

Wednesday Jul 31, 2013 #

6 AM

Treadmill tempo 30:00 [4] 6.5 km (4:37 / km) +65m 4:24 / km
shoes: Asics Gel Nimbus 14

Final session logged: 476kCal. Kept it at 13km/h @ 1% gradient throughout.

Treadmill warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Asics Gel Nimbus 14

Tuesday Jul 30, 2013 #

7 AM

Trail Running 37:24 [2] 7.1 km (5:16 / km) +115m 4:52 / km
shoes: Asics Gel Fuji Sensor

7 PM

Strength 5:00 [4]

Monday Jul 29, 2013 #

5 PM

Treadmill 30:00 [3] 6.1 km (4:55 / km) +120m 4:29 / km
shoes: Asics Gel Nimbus 14

4th Session logged - 459kCal. Mostly 12km/h at varying gradients from 1-4%

Treadmill warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Asics Gel Nimbus 14

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