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Training Log Archive: Stijn

In the 7 days ending Jul 10, 2016:

activity # timemileskm+m
  Road Running3 4:48:23 36.85(7:50) 59.3(4:52) 836
  Total3 4:48:23 36.85(7:50) 59.3(4:52) 836

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MoTuWeThFrSaSu

Saturday Jul 9, 2016 #

7 AM

Road Running race (Knysna Marathon) 3:27:45 intensity: (39 @1) + (17:33 @2) + (2:01:18 @3) + (1:07:36 @4) + (39 @5) 42.6 km (4:53 / km) +674m 4:31 / km
ahr:170 max:193 shoes: Asics Gel Nimbus 17

First time I've made the trip down for the Knysna Marathon and it was well worth it! Beautiful route and a well-paced run for me. Started out with Kev & Neal for the first 18km, before Kev used gravity to his advantage on the first steep downhill. Took about 2km to reel him in again and then pushed on at my own pace for the rest. Big 9km downhill from 23km to 32km followed by a nasty 3km climb to the top of the Simola Golf Estate. Steep downhill and flat from there so pushed the pace quite hard to finish while weaving between half-marathon runners. Turns out that Werner finished just 30s ahead of me.

Half marathon splits were 1h45m/1h40m +400m extra. Placed 48th of 743.

TE 5 http://www.movescount.com/moves/move113122886
C • Well Done!!! 6

Wednesday Jul 6, 2016 #

6 AM

Road Running 40:03 intensity: (1:12 @1) + (12:27 @2) + (26:15 @3) + (9 @4) 8.4 km (4:46 / km) +74m 4:34 / km
ahr:159 max:176 shoes: Asics Gel Nimbus 17

Last easy run before the Knysna Marathon on Saturday. Feeling strong :)

TE 3.4 http://www.movescount.com/moves/move112683000

Tuesday Jul 5, 2016 #

6 AM

Road Running 40:35 intensity: (17:17 @2) + (23:18 @3) 8.3 km (4:53 / km) +88m 4:39 / km
ahr:162 max:176 shoes: Asics Gel Nimbus 17

TE 3.3 http://www.movescount.com/moves/move112546521

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