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Training Log Archive: Stijn

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Road Running4 4:44:19 33.18(8:34) 53.4(5:19) 870
  Trail Running1 4:43:03 24.85(11:23) 40.0(7:05) 1260
  Strength4 20:00
  Total9 9:47:22 58.04 93.4 2130

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MoTuWeThFrSaSu

Sunday Oct 9, 2016 #

7 AM

Trail Running 4:43:03 intensity: (32:18 @1) + (1:04:36 @2) + (2:08:31 @3) + (57:38 @4) 40.0 km (7:05 / km) +1260m 6:07 / km
ahr:163 max:190 shoes: Asics Gel Fuji Sensor 3 #2

Loong run at Klippies! First 12k with Fran and then the rest on my own. Bumped into Steve Spottiswoode at the beacon and had a good chat :) Mostly comfortable but the wheels came off a bit on the last steep climb with 5km to go. Not sure if I need to try something else for nutrition or be patient and wait for the training to kick in!

TE 4.3 http://www.movescount.com/moves/move126449227

Saturday Oct 8, 2016 #

8 AM

Road Running 1:04:01 intensity: (6:25 @1) + (42:16 @2) + (13:10 @3) + (2:10 @4) 11.7 km (5:28 / km) +173m 5:06 / km
ahr:152 max:191 shoes: Asics Gel Nimbus 18

Nice cruise with Fran. Obliterated a Strava CR from the top of Sylvia's Pass to the top of Kallenbach: 420m @ 7% in 1:42.

TE 3.1 http://www.movescount.com/moves/move126268253
4 PM

Strength 5:00 [3]

Friday Oct 7, 2016 #

6 PM

Strength 5:00 [3]

Thursday Oct 6, 2016 #

5 AM

Road Running 1:30:25 intensity: (7:42 @1) + (40:30 @2) + (42:13 @3) 18.3 km (4:56 / km) +217m 4:40 / km
ahr:157 max:176 shoes: Asics Gel Nimbus 18

Wednesday Oct 5, 2016 #

6 AM

Road Running warm up/down 18:14 intensity: (5:18 @1) + (11:48 @2) + (1:08 @3) 3.3 km (5:32 / km) +27m 5:18 / km
ahr:145 max:165 shoes: Asics Gel Nimbus 18

Warm up to the stairs with Fran.

TE 2.4 http://www.movescount.com/moves/move125895665

Road Running hills 23:10 intensity: (4 @1) + (7:56 @2) + (5:38 @3) + (9:28 @4) + (4 @5) 2.4 km (9:39 / km) +250m 6:21 / km
ahr:168 max:192 shoes: Asics Gel Nimbus 18

The weekly sessions are working - felt much better this time.

2:12
2:16
2:18
2:19
2:16

TE 3.4 http://www.movescount.com/moves/move125895661

Road Running warm up/down 21:39 intensity: (12 @1) + (12:27 @2) + (9:00 @3) 3.9 km (5:33 / km) +21m 5:24 / km
ahr:157 max:168 shoes: Asics Gel Nimbus 18

Tuesday Oct 4, 2016 #

6 AM

Road Running 1:06:50 intensity: (50 @1) + (28:15 @2) + (34:25 @3) + (3:20 @4) 13.8 km (4:51 / km) +182m 4:33 / km
ahr:160 max:178 shoes: Asics Gel Nimbus 18

6 PM

Strength 5:00 [3]

Monday Oct 3, 2016 #

7 PM

Strength 5:00 [3]

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