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Training Log Archive: Stijn

In the 7 days ending Oct 2, 2016:

activity # timemileskm+m
  Trail Running2 5:00:37 31.5(9:33) 50.7(5:56) 981
  Road Running3 2:58:16 20.13(8:51) 32.4(5:30) 590
  Strength5 25:00
  Total10 8:23:53 51.64 83.1 1571

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MoTuWeThFrSaSu

Sunday Oct 2, 2016 #

7 AM

Road Running 57:18 intensity: (2:24 @1) + (12:36 @2) + (36:14 @3) + (6:04 @4) 11.7 km (4:54 / km) +155m 4:36 / km
ahr:162 max:186 shoes: Asics Gel Nimbus 18

Lekker run with Neal up Munro & down Kallenbach. Not chilled..

TE 3.5 http://www.movescount.com/moves/move125460203
6 PM

Strength 5:00 [3]

Saturday Oct 1, 2016 #

7 AM

Trail Running 3:16:20 intensity: (7:09 @1) + (33:35 @2) + (1:37:06 @3) + (58:30 @4) 30.7 km (6:24 / km) +705m 5:44 / km
ahr:166 max:189 shoes: Asics Gel Fuji Sensor 3 #2

My first time out at Kingskloof proper with Rob. Nice trails with a good mix of technical rocky running vs flowing singletrack. Had to dodge some mountain bikers doing a very technical race - personally, I was glad to be on foot ;)

TE 4.9 http://www.movescount.com/moves/move125343709

Friday Sep 30, 2016 #

6 PM

Strength 5:00 [3]

Thursday Sep 29, 2016 #

6 AM

Trail Running 1:44:17 intensity: (4:26 @1) + (33:15 @2) + (57:44 @3) + (8:52 @4) 20.0 km (5:13 / km) +276m 4:53 / km
ahr:161 max:184 shoes: Asics Gel Fuji Sensor 3 #2

Spruit and 3 laps of Delta Park - first half with Rob. Good run.

TE 3.6 http://www.movescount.com/moves/move125068194
6 PM

Strength 5:00 [3]

Wednesday Sep 28, 2016 #

6 AM

Road Running 56:29 intensity: (3:20 @1) + (23:04 @2) + (25:01 @3) + (5:04 @4) 11.1 km (5:05 / km) +140m 4:47 / km
ahr:159 max:177 shoes: Asics Gel Nimbus 18

7 PM

Strength 5:00 [3]

Tuesday Sep 27, 2016 #

6 AM

Road Running warm up/down 18:46 intensity: (12 @1) + (13:18 @2) + (5:16 @3) 3.3 km (5:41 / km) +27m 5:28 / km
ahr:153 max:169 shoes: Asics Gel Nimbus 18

Warm-up jog to the stairs with Fran.

TE 2.7 http://www.movescount.com/moves/move124807537

Road Running hills 22:54 intensity: (2 @1) + (1:22 @2) + (8:22 @3) + (6:08 @4) + (7:00 @5) 2.4 km (9:32 / km) +250m 6:16 / km
ahr:178 max:199 shoes: Asics Gel Nimbus 18

With Fran, Neal & Mark. Brutal - felt like I was going to pass out at the end.

2:14
2:15
2:19
2:22
2:28

TE 3.9 http://www.movescount.com/moves/move124807534

Road Running warm up/down 22:49 intensity: (2 @1) + (3:28 @2) + (19:19 @3) 3.9 km (5:51 / km) +18m 5:43 / km
ahr:163 max:174 shoes: Asics Gel Nimbus 18

Jelly legs back home with Fran.

TE 3.1 http://www.movescount.com/moves/move124807530

Monday Sep 26, 2016 #

7 PM

Strength 5:00 [3]

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