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Training Log Archive: Stijn

In the 7 days ending Jun 19, 2016:

activity # timemileskm+m
  Road Running3 4:35:14 32.75(8:24) 52.7(5:13) 686
  Trail Running1 1:18:34 9.38(8:22) 15.1(5:12) 109
  Total4 5:53:48 42.13(8:24) 67.8(5:13) 795

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MoTuWeThFrSaSu

Sunday Jun 19, 2016 #

9 AM

Trail Running 1:18:34 intensity: (45 @1) + (10:50 @2) + (41:29 @3) + (25:30 @4) 15.1 km (5:12 / km) +109m 5:01 / km
ahr:169 max:188 shoes: Asics Gel Fuji Sensor 3

Emmies and Spruit. Heavy legs - should have run this one slower.

TE 5 http://www.movescount.com/moves/move110366432
C • Let's run koppies east & we... 2

Saturday Jun 18, 2016 #

8 AM

Road Running long 2:25:36 intensity: (2:50 @1) + (21:50 @2) + (1:03:06 @3) + (57:50 @4) 28.0 km (5:12 / km) +411m 4:51 / km
ahr:168 max:190 shoes: Asics Gel Nimbus 17

Brilliant long run with Neal and Charne (for the first 7km). Up Munro, down Kallenbach, Club Terrace, Glenhazel, Highlands North, Melrose, Illovo, Rosebank, Saxonwold, home. Fairly hard effort up some of the long hills but felt pretty good throughout :)

TE 5 http://www.movescount.com/moves/move110228919

Friday Jun 17, 2016 #

4 PM

Road Running 39:25 intensity: (1:27 @1) + (7:21 @2) + (12:42 @3) + (17:37 @4) + (18 @5) 8.4 km (4:42 / km) +74m 4:30 / km
ahr:169 max:192 shoes: Asics Gel Nimbus 17

TE 4.5 http://www.movescount.com/moves/move110147936

Thursday Jun 16, 2016 #

8 AM

Road Running 1:30:13 intensity: (3:00 @1) + (22:24 @2) + (52:01 @3) + (12:48 @4) 16.3 km (5:32 / km) +201m 5:13 / km
ahr:164 max:183 shoes: Asics Gel Nimbus 17

Chilled breakfast run from Rosebank Fournos with Fran, Werner and Charne.

TE 4 http://www.movescount.com/moves/move109994907

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