Training Log Archive: Stijn

In the 7 days ending May 11, 2014:

2:48

0:00

Event: GOC Urban 7 St Albans

9 AM

Trail Running warm up/down 6:38 [3] 1.4 km (4:44 / km) +5m 4:39 / km
shoes: Asics Gel Fuji Sensor #2

Orienteering race (St Albans Urban) 19:04 [4] *** 3.7 km (5:09 / km) +35m 4:55 / km
spiked:21/29c shoes: Asics Gel Fuji Sensor #2

Treated it as an interval session and didn't go all out. Wasn't reading the map fast enough so had quite a few hesitations and 10s mistakes.

Trail Running warm up/down 9:58 [2] 2.0 km (4:59 / km) +15m 4:48 / km
shoes: Asics Gel Fuji Sensor #2

7 AM

Road Running 2:48:29 [3] 34.2 km (4:56 / km) +445m 4:38 / km
shoes: Asics Gel Nimbus 15 #3

Combined a few of my usual routes through Sunninghill and Bryanston. Legs have been feeling quite heavy of late - looking forward to that damn taper!

6 AM

Road Running 49:42 [2] 10.0 km (4:58 / km) +125m 4:41 / km
shoes: Asics Gel Nimbus 15 #3

11 AM

Road Running 46:04 10.0 km (4:36 / km) +125m 4:20 / km
shoes: Asics Gel Nimbus 15 #3

Put in 5 x 3min intervals along the way. Hips a bit tight - it's been a while since I've done some faster stuff.

4 PM

Road Running 1:14:55 [2] 15.3 km (4:54 / km) +170m 4:38 / km
shoes: Asics Gel Nimbus 15 #3

Back home.

3 PM

Road Running 1:01:43 [3] 12.9 km (4:47 / km) +75m 4:39 / km
shoes: Asics Gel Nimbus 15 #3

Realised we were going to reach Colesberg after dark so went for an out-and-back run along the N1 from Three Sisters. Pretty random run in the Karoo.