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Training Log Archive: Stijn

In the 7 days ending Jul 13, 2014:

activity # timemileskm+m
  Road Running3 2:58:24 19.64(9:05) 31.6(5:39) 605
  Trail Running2 2:49:02 19.76(8:33) 31.8(5:19) 513
  Mountain Biking1 1:59:51 22.68(11.4/h) 36.5(18.3/h) 265
  Strength5 25:00
  Total11 8:12:17 62.07 99.9 1383

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MoTuWeThFrSaSu

Sunday Jul 13, 2014 #

8 AM

Trail Running 2:01:37 [3] 21.8 km (5:35 / km) +370m 5:09 / km
shoes: Asics Gel Fuji Sensor #2

Good run with Jono. Pace varied significantly from chatty cruising to head down and keep up!
12 PM

Strength 5:00 [5]

Saturday Jul 12, 2014 #

9 AM

Mountain Biking 1:59:51 [3] 36.5 km (18.3 kph) +265m
shoes: Merida Big Nine TFS 500

Spruit to Emmies gate and back with Kev.
2 PM

Road Running 1:27:30 [2] 15.3 km (5:43 / km) +170m 5:25 / km
shoes: Asics Gel Nimbus 15

With Fran.
4 PM

Strength 5:00 [5]

Thursday Jul 10, 2014 #

5 PM

Road Running warm up/down 5:20 [3] 1.1 km (4:51 / km) +10m 4:38 / km
shoes: Asics Gel Fuji Sensor #2

Road Running hills 24:23 intensity: (12:23 @1) + (12:00 @5) 2.7 km (9:02 / km) +250m 6:10 / km
shoes: Asics Gel Fuji Sensor #2

5 reps of the Westcliff Stairs. Forgot how much this hurts (it's been 18 months)! Pushed the ups and recovered with an easy jog on the downs. Very wobbly with jelly-quads at the end... Surprised how even the splits are if you ignore the fresh optimism of the first rep.

1:57
2:23
2:34
2:33
2:33

Road Running warm up/down 6:05 [2] 1.1 km (5:32 / km) +10m 5:17 / km
shoes: Asics Gel Fuji Sensor #2

7 PM

Strength 5:00 [5]

Wednesday Jul 9, 2014 #

4 PM

Road Running 55:06 [3] 11.4 km (4:50 / km) +165m 4:30 / km
shoes: Asics Gel Nimbus 15 #3

7 PM

Strength 5:00 [4]

Tuesday Jul 8, 2014 #

5 PM

Trail Running 47:25 intensity: (20:37 @2) + (14:48 @3) + (12:00 @5) 10.0 km (4:45 / km) +143m 4:26 / km
shoes: Asics Gel Fuji Sensor #2

Warmed up for 15 mins and then did 6 x 2min all-out intervals on the flat and uphill sections of the loop. 1min recovery jog between each interval. A proper blood-tasting session!

Monday Jul 7, 2014 #

6 PM

Strength 5:00 [4]

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