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Training Log Archive: Stijn

In the 7 days ending Jan 21:

activity # timemileskm+m
  Hiking5 9:23:50 16.47(1.8/h) 26.5(2.8/h) 2459
  Climbing2 2:20:00 210
  Road Running1 1:14:34 9.38(7:57) 15.1(4:56) 181
  Trail Running1 52:41 5.34(9:52) 8.6(6:08) 368
  Total9 13:51:05 31.19 50.2 3218

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MoTuWeThFrSaSu

Sunday Jan 21 #

7 AM

Road Running 1:14:34 intensity: (1:15 @1) + (12:00 @2) + (28:00 @3) + (32:44 @4) + (35 @5) 15.1 km (4:56 / km) +181m 4:40 / km
ahr:170 max:193 shoes: Asics Gel Nimbus 19

Lekker burbs run with Neal - up at altitude again ;)

TE 4.9 http://www.movescount.com/moves/move196275169

Saturday Jan 20 #

10 AM

Climbing 1:20:00 [4] +120m

Back in Joburg! At CityRock with Fred & Liesl. Such high-quality route-setting compared to CT gym :) One of the 22s was a really fun stemming corner - hips still aching from the contortion!

17,18,20,21,22,22,20,18.

Friday Jan 19 #

7 AM

Hiking 1:38:18 [1] 4.9 km (3.0 kph) +54m
shoes: Asics Gel Fuji Trabuco 6

Hike back down to the cars (1100m descent).

http://www.movescount.com/moves/move195941943

Thursday Jan 18 #

8 AM

Hiking 4:03:35 [2] 9.6 km (2.4 kph) +1050m
shoes: Asics Gel Fuji Trabuco 6

Plan was to climb Tarantula & Scorpion peaks but Pic Delville looked really fun as well so we added the 1h40m extra to summit that too. Fun day of off-trail route-finding and scrambling! Very hot towards the end though.

http://www.movescount.com/moves/move195942002

Wednesday Jan 17 #

7 AM

Hiking 1:50:50 [2] 4.9 km (2.7 kph) +1112m
shoes: Asics Gel Fuji Trabuco 6

Hike up to Hoare Hut in the Hex River Mountains with Andrew & Ray. So good to be up there again after a 12-year gap since my last stay - so much nostalgia back to our varsity days :)

http://www.movescount.com/moves/move195941968
6 PM

Hiking 44:45 [2] 2.3 km (3.1 kph) +198m
shoes: Asics Gel Fuji Trabuco 6

Out-and-back to Waaihoek Peak for the most incredible sundowners view.

http://www.movescount.com/moves/move195941882

Tuesday Jan 16 #

6 PM

Trail Running 52:41 intensity: (1:04 @1) + (1:00 @2) + (16:36 @3) + (33:33 @4) + (28 @5) 8.6 km (6:08 / km) +368m 5:03 / km
ahr:175 max:193 shoes: Asics Gel Fuji Trabuco 6

Lekker Jonkershoek trail run with Andrew.

TE 4.9 http://www.movescount.com/moves/move195536510

Monday Jan 15 #

8 AM

Hiking 1:06:22 [1] 4.8 km (4.3 kph) +45m
shoes: Asics Gel Fuji Trabuco 6

Kev ran up to join me for a hike from the hut down Nursery Ravine to Kirstenbosch for breakfast. Pretty cloudy and rainy.

http://www.movescount.com/moves/move195315806
5 PM

Climbing 1:00:00 [4] +90m

At CityRock with Jo & Rich. Some big overhanging lead routes. I have a feeling Joburg grades might cut me down to size again soon ;) 17,18L,20L,22,23,21.

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