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Training Log Archive: Stijn

In the 7 days ending Dec 14, 2014:

activity # timemileskm+m
  Road Running3 4:09:08 31.13(8:00) 50.1(4:58) 323
  Trail Running2 2:42:09 18.7(8:40) 30.1(5:23) 373
  Strength4 20:00
  Total9 7:11:17 49.83 80.2 696

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MoTuWeThFrSaSu

Sunday Dec 14, 2014 #

11 AM

Road Running 2:07:10 intensity: (32 @1) + (3:52 @2) + (52:48 @3) + (1:09:02 @4) + (56 @5) 25.7 km (4:57 / km) +143m 4:49 / km
ahr:166 max:189 shoes: Asics Gel Nimbus 15 #3

Ran to my folks' place in Sunninghill for lunch. Mostly on road with a small section along the Spruit from Tana to Jan Smuts.

TE 4.6 http://www.movescount.com/moves/move47565170

RRR: 9.02 km/day

Saturday Dec 13, 2014 #

6 AM

Trail Running 1:41:25 intensity: (2:13 @1) + (13:04 @2) + (51:15 @3) + (34:53 @4) 18.0 km (5:38 / km) +243m 5:17 / km
ahr:159 max:186 shoes: Salomon Sense Pro

Run with the Mindful Runner group (Fred, Tony, Dean and Chris). Albert's Farm, Melville Koppies and a faster lap of Emmies at the end with Dean. Some nice trails I've never run on before.

TE 3.5 http://www.movescount.com/moves/move47421796

RRR: 9.95 km/day
7 PM

Strength 5:00 [4]

Friday Dec 12, 2014 #

8 PM

Strength 5:00 [4]

Thursday Dec 11, 2014 #

5 PM

Road Running 58:35 intensity: (16 @1) + (3:08 @2) + (9:28 @3) + (35:23 @4) + (10:20 @5) 12.2 km (4:48 / km) +90m 4:38 / km
ahr:175 max:196 shoes: Asics Gel Nimbus 15 #3

A bit bored of all the "take it easy" running. So pushed it a bit harder today. This used to be my cruising pace dammit! Right ITB complaining a bit - time for some stretching and a rest day tomorrow.

TE 5 http://www.movescount.com/moves/move47328879

RRR: 9.86 km/day
7 PM

Strength 5:00 [4]

Wednesday Dec 10, 2014 #

5 PM

Trail Running 1:00:44 intensity: (16 @1) + (1:48 @2) + (14:48 @3) + (42:04 @4) + (1:48 @5) 12.1 km (5:01 / km) +130m 4:46 / km
ahr:171 max:192 shoes: Salomon Sense Pro

Bumped into Nathan and ran the last km or so with him.

TE 4.9 http://www.movescount.com/moves/move47267786

RRR: 9.97 km/day
C • Summer Series bypass 2
7 PM

Strength 5:00 [4]

Tuesday Dec 9, 2014 #

5 PM

Road Running 1:03:23 intensity: (1:50 @1) + (7:35 @2) + (22:25 @3) + (31:33 @4) 12.2 km (5:12 / km) +90m 5:01 / km
ahr:161 max:185 shoes: Asics Gel Nimbus 15 #3

First 5km with Fran and Charne and the rest by myself a little faster. Encouraging to see the heart rate coming down again. 15bpm lower than last week for the same time.

TE 4 http://www.movescount.com/moves/move47204100

RRR: 10.06 km/day

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