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Training Log Archive: Stijn

In the 7 days ending Sep 11, 2016:

activity # timemileskm+m
  Trail Running1 3:05:18 16.34(11:20) 26.3(7:03) 1095
  Road Running3 3:03:27 21.31(8:36) 34.3(5:21) 608
  Strength6 30:00
  Total10 6:38:45 37.66 60.6 1703

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MoTuWeThFrSaSu

Sunday Sep 11, 2016 #

7 AM

Trail Running 3:05:18 intensity: (1:36 @1) + (48:48 @2) + (1:13:54 @3) + (1:01:00 @4) 26.3 km (7:03 / km) +1095m 5:50 / km
ahr:166 max:188 shoes: Asics Gel Fuji Sensor 3

2 laps of the most technical, rocky route at Klippies. Comfortable most of the way around except for a bit of suffering in the last 30 mins. UTCT training starts now!

TE 4.6 http://www.movescount.com/moves/move122480550
3 PM

Strength 5:00 [3]

Saturday Sep 10, 2016 #

2 PM

Strength 5:00 [3]

Friday Sep 9, 2016 #

6 AM

Road Running warm up/down 16:54 intensity: (48 @1) + (10:06 @2) + (6:00 @3) 3.3 km (5:07 / km) +21m 4:58 / km
ahr:154 max:172 shoes: Asics Gel Nimbus 18

To stairs. TE 2.7 http://www.movescount.com/moves/move122146428

Road Running hills 22:59 intensity: (10 @1) + (7:14 @2) + (4:56 @3) + (9:53 @4) + (46 @5) 2.4 km (9:35 / km) +250m 6:18 / km
ahr:170 max:193 shoes: Asics Gel Nimbus 18

5 reps of the Westcliff Stairs with Neal. Easy jog back down each time.

2:15
2:20
2:24
2:23
2:23

TE 3.5 http://www.movescount.com/moves/move122146422

Road Running warm up/down 21:11 intensity: (6 @1) + (4:56 @2) + (16:09 @3) 3.9 km (5:26 / km) +24m 5:16 / km
ahr:162 max:173 shoes: Asics Gel Nimbus 18

Wobbly legs back home. TE 3.1 http://www.movescount.com/moves/move122146411

Thursday Sep 8, 2016 #

6 AM

Road Running 1:09:36 intensity: (2:55 @1) + (36:06 @2) + (30:35 @3) 13.8 km (5:03 / km) +182m 4:44 / km
ahr:156 max:175 shoes: Asics Gel Nimbus 18

Kept it comfortable.

TE 3.3 http://www.movescount.com/moves/move121987076
6 PM

Strength 5:00 [3]

Wednesday Sep 7, 2016 #

6 AM

Road Running 46:45 intensity: (1:06 @1) + (11:33 @2) + (23:00 @3) + (11:06 @4) 9.8 km (4:46 / km) +125m 4:29 / km
ahr:165 max:183 shoes: Asics Gel Nimbus 18

Feeling good. TE 3.9 http://www.movescount.com/moves/move121849868

Road Running warm up/down 6:02 [3] 1.1 km (5:29 / km) +6m 5:20 / km
ahr:156 max:165 shoes: Asics Gel Nimbus 18

6 PM

Strength 5:00 [3]

Tuesday Sep 6, 2016 #

6 PM

Strength 5:00 [3]

Monday Sep 5, 2016 #

5 PM

Strength 5:00 [3]

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