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Training Log Archive: Stijn

In the 7 days ending Sep 24, 2014:

activity	#	time	miles		km		+m
Trail Running	3	3:43:01	17.9	(12:28)	28.8	(7:45)	700
Orienteering	2	2:33:25	14.91	(10:17)	24.0	(6:24)	515	23 /	49c	46%
Road Running	2	1:35:44	12.68	(7:33)	20.4	(4:42)	245
Strength	5	25:00
Total	11	8:17:10	45.48		73.2		1460	23 /	49c	46%

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Wednesday Sep 24, 2014 #

9 AM

Trail Running warm up/down 3:35 [3] 0.8 km (4:29 / km)
shoes: Asics Gel Fuji Sensor #2

10 AM

Orienteering race (GOC Champs Long) 1:30:58 [4] *** 15.2 km (5:59 / km) +175m 5:40 / km
spiked:18/33c shoes: Asics Gel Fuji Sensor #2

Out at the Big Red Barn - M21E course. Completely lost my head on most of the controls up to #7. Some were pretty well hidden in the long grass, but should have stopped earlier and made a plan each time. Probably lost about 1min on #1, 2min on #2, 1min on #3, 30s on #4 and 1min on #7.

Much better from there, with only slight hesitations here and there. Tried to run hard on the open stretches, but was feeling the effort on the long legs towards the end. Some more time lost on #17 (went to #24 first), #23 and #32.

Finished 6th, about 6min behind Uge and 9min behind Mike. May have been able to sneak ahead of Uge with a cleaner run.

Edit: Looking at the splits, I was never really in it - didn't get a single split better than 4th place!

4 PM

Strength 5:00 [5]

M21E - Splits

Tuesday Sep 23, 2014 #

6 AM

Road Running 46:33 [3] 9.8 km (4:45 / km) +125m 4:28 / km
shoes: Asics Gel Nimbus 15 #3

5 PM

Strength 5:00 [5]

Monday Sep 22, 2014 #

6 PM

Strength 5:00 [5]

Sunday Sep 21, 2014 #

9 AM

Trail Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Asics Gel Fuji Sensor #2

Orienteering race (Hennops Long) 1:02:27 [4] *** 8.8 km (7:06 / km) +340m 5:57 / km
spiked:5/16c shoes: Asics Gel Fuji Sensor #2

Too many mistakes as always but enjoyed running hard on the longer legs. Biggest mistake was missing #4 while trying to out-fox Nic to #5 ;) Backtrack probably cost me about 2 mins. Almost no spiked controls, mostly due to mistakes not approaching the control directly. Took the tiger lines mostly - not sure if the steep hiking was faster than the longer routes around the bottom of the gullies?

EMIT 196953

Brown Men - Splits

Saturday Sep 20, 2014 #

7 AM

Trail Running 3:29:26 [2] 26.0 km (8:03 / km) +700m 7:06 / km
shoes: Asics Gel Fuji Sensor #2

Showed Fred the route up and along the Magalies Ridge.

3 PM

Strength 5:00 [5]

Friday Sep 19, 2014 #

6 PM

Strength 5:00 [5]

Thursday Sep 18, 2014 #

6 AM

Road Running 49:11 [3] 10.6 km (4:38 / km) +120m 4:23 / km
shoes: Asics Gel Nimbus 15 #3

With Neal through Saxonwold, Melrose and Houghton. Brisk but chatty run with a hill sprint thrown in for good measure.

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