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Training Log Archive: Stijn

In the 7 days ending Mar 13, 2016:

activity # timemileskm+m
  Trail Running1 2:52:02 13.61(12:39) 21.9(7:51) 742
  Road Running3 2:33:36 17.65(8:42) 28.4(5:25) 327
  Cycling1 2:12:20 25.91(11.7/h) 41.7(18.9/h) 642
  Strength3 55:00
  Total8 8:32:58 57.17 92.0 1711

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MoTuWeThFrSaSu

Sunday Mar 13, 2016 #

4 PM

Cycling 2:12:20 intensity: (58:50 @1) + (42:36 @2) + (30:54 @3) 41.7 km (18.9 kph) +642m
ahr:142 max:175 shoes: Merida Big Nine TFS 500

Some aimless cruising around the burbs. Got stuck in the Northcliff Bermuda Triangle for a while.. Mostly tar, but a few fun sections through Emmies & Delta Park.

TE 2.9 http://www.movescount.com/moves/move96908894

Saturday Mar 12, 2016 #

8 AM

Trail Running 2:52:02 intensity: (10:05 @1) + (42:54 @2) + (54:42 @3) + (47:51 @4) + (16:30 @5) 21.9 km (7:51 / km) +742m 6:43 / km
ahr:168 max:204 (injured) shoes: Inov-8 Race Ultra 290

At Klipriviersberg. With Fran for the first lap of 13km and then added another 9km on my own. Hard work towards the end... next weekend is going to hurt!

TE 5 http://www.movescount.com/moves/move96693021
C • Next weekend? 2

Friday Mar 11, 2016 #

6 PM

Strength 20:00 [3]

Thursday Mar 10, 2016 #

6 PM

Road Running 45:13 intensity: (4:42 @1) + (15:30 @2) + (25:01 @3) 8.4 km (5:23 / km) +74m 5:09 / km
ahr:157 max:174 shoes: Asics Gel Nimbus 17

Great run with Fran - feeling healthy again :) Knee & foot still a concern though.

TE 3.4 http://www.movescount.com/moves/move96496390
10 PM

Strength 15:00 [3]

Wednesday Mar 9, 2016 #

6 PM

Strength 20:00 [3]

Tuesday Mar 8, 2016 #

6 AM

Road Running 1:06:16 intensity: (55 @1) + (14:10 @2) + (41:31 @3) + (9:40 @4) 11.7 km (5:40 / km) +166m 5:17 / km
ahr:164 max:187 shoes: Asics Gel Nimbus 17

With Fran. Added Kallenbach Rd to my usual Munro Dr & Sylvia Pass route. Felt pretty worked by the end.

TE 3.7 http://www.movescount.com/moves/move96208327

Monday Mar 7, 2016 #

6 AM

Road Running 42:07 intensity: (1:06 @1) + (5:18 @2) + (18:31 @3) + (17:06 @4) + (6 @5) 8.3 km (5:04 / km) +87m 4:49 / km
ahr:170 max:191 shoes: Asics Gel Nimbus 17

Riviera, Saxonwold, Parkview, Forest Town. Nice route...

TE 4.5 http://www.movescount.com/moves/move96081568

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