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Training Log Archive: Stijn

In the 7 days ending May 8, 2016:

activity # timemileskm+m
  Mountain Biking1 2:35:16 32.56(12.6/h) 52.4(20.2/h) 598
  Cycling1 1:39:01 19.32(11.7/h) 31.1(18.8/h) 471
  Orienteering2 1:03:36 5.65(11:15) 9.1(6:59) 10227 /35c77%
  Paddling1 55:32 6.4(6.9/h) 10.3(11.1/h)
  Strength1 10:00
  Trail Running1 5:04 0.62(8:09) 1.0(5:04)
  Total6 6:28:29 64.56 103.9 117127 /35c77%

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MoTuWeThFrSaSu

Sunday May 8, 2016 #

9 AM

Trail Running warm up/down 5:04 [3] 1.0 km (5:04 / km)
ahr:151 max:175 shoes: Asics Gel Fuji Sensor 3

Orienteering race 14:10 intensity: (12 @1) + (5 @2) + (1:29 @3) + (9:02 @4) + (3:22 @5) *** 2.8 km (5:04 / km) +27m 4:50 / km
ahr:183 max:199 spiked:17/21c shoes: Asics Gel Fuji Sensor 3

Short Course race at Edenvale High. Flat & fast, hence required quick decision-making, but not too tricky as there were many passages to get through the buildings. Suboptimal route choice to #1 (10s), stopped short going to #11 (10s), ran slightly past a passage to #16 (5s) and ran into an out-and-back alley going to #20 (20s - map wasn't great on the fine detail here). Otherwise happy with my run. Placed 3rd, 52s behind Uge and 1:12 behind Garry.

TE 3.7 http://www.movescount.com/moves/move104456596

Mens - Splits

Saturday May 7, 2016 #

9 AM

Mountain Biking 2:35:16 intensity: (35:06 @1) + (1:02:06 @2) + (48:19 @3) + (9:45 @4) 52.4 km (20.2 kph) +598m
ahr:152 max:188 shoes: Merida Big Nine TFS 500

Emmies, Spruit & Delta laps. Bumped into Nathan so he joined me for the last bit and a coffee in Parkview. Love these autumn mornings.

TE 3.3 http://www.movescount.com/moves/move104326793

Friday May 6, 2016 #

6 PM

Strength 10:00 [3]

Thursday May 5, 2016 #

6 PM

Cycling 1:39:01 intensity: (57:57 @1) + (31:12 @2) + (9:20 @3) + (32 @4) 31.1 km (18.8 kph) +471m
ahr:134 max:178 shoes: Merida Big Nine TFS 500

Night ride over Northcliff, North to Republic and back via Neal's place to borrow his sleeping bag for EA. Carried an AR pack with about 6kg in it.

TE 2.7 http://www.movescount.com/moves/move104106803

Wednesday May 4, 2016 #

5 PM

Paddling 55:32 [3] 10.3 km (11.1 kph)

10 laps of Emmies with Rob. Feeling much more comfortable these days - really glad I got these sessions in with the local celeb.

http://www.movescount.com/moves/move103947228

Monday May 2, 2016 #

10 AM

Orienteering 49:26 intensity: (18:04 @1) + (23:18 @2) + (8:04 @3) 6.3 km (7:51 / km) +75m 7:24 / km
ahr:143 max:168 spiked:10/14c shoes: Asics Gel Fuji Sensor 3

Shorter trainings today, this time on the Ruins map at Lakenvlei. Turns out that most of it has been felled which was extremely suboptimal. Enjoyed the bit in the forest but the rest was quite slow and annoying..

TE 2.5 http://www.movescount.com/moves/move103663439

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