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Training Log Archive: Stijn

In the 7 days ending Feb 12, 2017:

activity # timemileskm+m
  Road Running4 6:01:16 42.63(8:29) 68.6(5:16) 1003
  Trail Running1 4:41:04 18.64(15:05) 30.0(9:22) 1302
  Strength2 10:00
  Total7 10:52:20 61.27 98.6 2305

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MoTuWeThFrSaSu

Sunday Feb 12, 2017 #

7 AM

Road Running 2:33:21 intensity: (25:30 @1) + (1:17:51 @2) + (47:00 @3) + (3:00 @4) 26.8 km (5:43 / km) +413m 5:19 / km
ahr:152 max:181 shoes: Asics Gel Nimbus 18

Golden Gate road run with Fran. Heavy legs but otherwise a comfortable pace. Taper for Three Cranes starts now..

TE 3.4 http://www.movescount.com/moves/move142307746

Saturday Feb 11, 2017 #

6 AM

Trail Running 4:41:04 intensity: (1:35:24 @1) + (1:31:20 @2) + (1:32:00 @3) + (2:20 @4) 30.0 km (9:22 / km) +1302m 7:42 / km
ahr:148 max:178 shoes: Asics Gel Fuji Sensor 3 #2

At Golden Gate for the weekend. Ran the 2-day Ribbok Hiking trail (last hiked it 10 years ago). Fran joined me for the first 12km. Quite a lot more technical and overgrown than I expected. Also lost the path for a bit after Brandwag. But great fun to be in the mountains! Some lekker ridge-running on the descent from Generaalskop.

TE 3.3 http://www.movescount.com/moves/move142174492

Friday Feb 10, 2017 #

6 AM

Road Running 1:28:14 intensity: (2:12 @1) + (7:48 @2) + (38:06 @3) + (39:56 @4) + (12 @5) 18.3 km (4:49 / km) +228m 4:32 / km
ahr:171 max:192 shoes: Asics Gel Nimbus 18

TE 5 http://www.movescount.com/moves/move142026563

Road Running warm up/down 6:15 [3] 1.1 km (5:41 / km) +3m 5:36 / km
ahr:165 max:175 shoes: Asics Gel Nimbus 18

Wednesday Feb 8, 2017 #

6 AM

Road Running hills 45:46 intensity: (5:21 @1) + (21:28 @2) + (9:48 @3) + (8:12 @4) + (57 @5) 8.6 km (5:19 / km) +177m 4:50 / km
ahr:158 max:193 shoes: Asics Gel Nimbus 18

10th Street hill reps with Fran. 6 x 300m hill with 600m recovery jog each time.

1:15
1:18
1:19
1:21
1:20
1:20

TE 3.5 http://www.movescount.com/moves/move141777951

Tuesday Feb 7, 2017 #

6 AM

Road Running 1:07:40 intensity: (1:05 @1) + (30:25 @2) + (32:20 @3) + (3:50 @4) 13.8 km (4:54 / km) +182m 4:36 / km
ahr:160 max:185 shoes: Asics Gel Nimbus 18

Kept it comfy except for a 700m interval along the golf course to get a CR (3:46/km, gently uphill).

TE 3.5 http://www.movescount.com/moves/move141652497
6 PM

Strength 5:00 [3]

Monday Feb 6, 2017 #

6 PM

Strength 5:00 [3]

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