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Training Log Archive: Stijn

In the 7 days ending Sep 25, 2016:

activity # timemileskm+m
  Trail Running1 2:23:46 12.99(11:04) 20.9(6:53) 556
  Road Running2 1:22:53 11.5(7:13) 18.5(4:29) 188
  Strength2 10:00
  Total5 3:56:39 24.48 39.4 744

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MoTuWeThFrSaSu

Sunday Sep 25, 2016 #

7 AM

Trail Running 2:23:46 intensity: (26:51 @1) + (36:04 @2) + (40:57 @3) + (32:42 @4) + (7:12 @5) 20.9 km (6:53 / km) +556m 6:04 / km
ahr:160 max:199 shoes: Asics Gel Fuji Sensor 3 #2

At Klippies with Fran & Charne. Stuck with them for the first technical 12km and then ran ahead on my own to add a lap of the easy valley route at the end. Surprisingly high HR given how comfortable I was feeling... perhaps yesterday took it out of me a bit.

TE 5 http://www.movescount.com/moves/move124495390

4 PM

Strength 5:00 [3]

Saturday Sep 24, 2016 #

8 AM

Road Running race (FNB Joburg City 10km) 42:15 intensity: (12 @1) + (12 @2) + (4:06 @3) + (13:48 @4) + (23:57 @5) 10.1 km (4:11 / km) +114m 3:58 / km
ahr:189 max:202 shoes: Asics Gel Nimbus 18

Big race with apparently about 10,000 entrants. Awesome vibe at the start and fortunately got a good seeding and was running at my pace from the gun. First 4km were flat and fast but I knew what was coming with the climbs up past Ellis Park & Ponte and up past the Con Court. Didn't feel like I had much to give on the hills but don't think I lost too much time. Happy with the time - a PB for me, but I'm sure I've gone faster in the first 10km of the Dischem Half ;)

Placed 110th out of 8,827 timed finishers.

4:03
3:45
4:03
4:13
4:34
4:28
4:18
4:53
3:47
3:50
+12s

TE 5 http://www.movescount.com/moves/move124346047
4 PM

Strength 5:00 [3]

Thursday Sep 22, 2016 #

6 AM

Road Running 40:38 intensity: (1:06 @1) + (9:21 @2) + (21:47 @3) + (8:24 @4) 8.4 km (4:50 / km) +74m 4:38 / km
ahr:164 max:184 shoes: Asics Gel Nimbus 18

Back to this normal running game again :)

TE 3.8 http://www.movescount.com/moves/move124073633

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