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Training Log Archive: Stijn

In the 7 days ending Dec 20, 2015:

activity # timemileskm+m
  Road Running4 3:57:51 28.15(8:27) 45.3(5:15) 523
  Trail Running2 2:03:13 13.67(9:01) 22.0(5:36) 346
  Hiking1 1:44:06 4.35(2.5/h) 7.0(4.0/h) 272
  Total7 7:45:10 46.17(10:05) 74.3(6:16) 1141

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MoTuWeThFrSaSu

Sunday Dec 20, 2015 #

6 AM

Hiking 1:44:06 [1] 7.0 km (4.0 kph) +272m
shoes: Inov-8 Race Ultra 290

Early walk up the hill overlooking Clarens with the family.

http://www.movescount.com/moves/move86774140
5 PM

Trail Running 1:08:07 intensity: (35 @1) + (5:05 @2) + (33:52 @3) + (28:35 @4) 11.1 km (6:08 / km) +280m 5:27 / km
ahr:171 max:189 shoes: Inov-8 Race Ultra 290

Beautiful run on the MTB singletrack contouring in and out of the valleys and ridges above Clarens. Would love it if this trail was in my backyard!

TE 4.5 http://www.movescount.com/moves/move86842350

Saturday Dec 19, 2015 #

6 PM

Road Running 44:29 intensity: (3:45 @1) + (3:51 @2) + (19:02 @3) + (17:51 @4) 8.7 km (5:07 / km) +143m 4:43 / km
ahr:168 max:190 shoes: Asics Gel Nimbus 17

Around Clarens and on the main road to Golden Gate. Still fairly hot in the evening..

TE 4.3 http://www.movescount.com/moves/move86730540

Thursday Dec 17, 2015 #

Note

Changed my HR zones to be based on HR reserve (% of (max HR - resting HR)), rather than just % of max HR (which Suunto seems to use). I think the results will be more sensible when compared to perceived effort. Will apply for all runs going forward.
6 AM

Trail Running 55:06 intensity: (20 @1) + (2:16 @2) + (14:16 @3) + (28:58 @4) + (9:16 @5) 10.9 km (5:03 / km) +66m 4:54 / km
ahr:173 max:195 shoes: Inov-8 Race Ultra 290

Spruit from Emmies to Fratelli's and back with Rob. Died a little on the way back up the "hill" when Rob's calves eased up and he decided to start running...

TE 5 http://www.movescount.com/moves/move86513193

Wednesday Dec 16, 2015 #

7 AM

Road Running 1:21:53 intensity: (25 @1) + (10:50 @2) + (31:40 @3) + (38:58 @4) 15.5 km (5:17 / km) +210m 4:57 / km
ahr:163 max:187 shoes: Asics Gel Nimbus 17

Fantastic run through the leafy burbs. Fran joined me for the first 5km. Westcliff, Parkview, Parkhurst, Dunkeld, Melrose. Quite hilly, particularly the 4th Ave rollercoaster followed by Hume Rd all the way up to Pridwin. Endorphin haze at the end... it's been a while :)

TE 4.3 http://www.movescount.com/moves/move86430479

Road Running warm up/down 6:29 [3] 1.1 km (5:54 / km)
ahr:160 max:169 shoes: Asics Gel Nimbus 17

Tuesday Dec 15, 2015 #

5 AM

Road Running 43:17 intensity: (18 @1) + (13:33 @2) + (29:17 @3) + (9 @4) 7.8 km (5:33 / km) +80m 5:17 / km
ahr:150 max:167 shoes: Asics Gel Nimbus 17

With Fran. HR coming down nicely now.

TE 2.9 http://www.movescount.com/moves/move86334343
C • Data 3

Monday Dec 14, 2015 #

6 AM

Road Running 1:01:43 intensity: (16 @1) + (56 @2) + (17:04 @3) + (42:51 @4) + (36 @5) 12.2 km (5:04 / km) +90m 4:53 / km
ahr:169 max:189 shoes: Asics Gel Nimbus 17

TE 4.5 http://www.movescount.com/moves/move86244483

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