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Training Log Archive: Stijn

In the 7 days ending Jan 24, 2018:

activity # timemileskm+m
  Hiking2 5:41:53 9.01(1.6/h) 14.5(2.5/h) 1104
  Climbing3 3:40:00 330
  Road Running2 1:46:48 13.3(8:02) 21.4(4:59) 247
  Orienteering1 1:38:04 12.18(8:03) 19.6(5:00) 417
  Total8 12:46:45 34.49 55.5 2098

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Wednesday Jan 24, 2018 #

7 PM

Orienteering race 1:38:04 intensity: (36 @1) + (4:18 @2) + (38:48 @3) + (54:22 @4) 19.6 km (5:00 / km) +417m 4:31 / km
ahr:174 max:190 shoes: Asics Gel Nimbus 19

Zoo Lake Metrogaine with Vaughan. 90min course. Had pretty good route choice I think, except for some sub-optimal control order in the Greenside area. Cleared all the 80-pointers and 60-pointers which gave us the win by about 100pts over Piers/Alex & Nic/Mac. 1260pts total. Got hit by a massive thunderstorm on our way back down to the finish from Westcliff & the Zoo - euphoric :)

TE 5 http://www.movescount.com/moves/move196958009

C • Fantastic! 4

Tuesday Jan 23, 2018 #

11 AM

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

Spent a good chunk of the day with Fred at CityRock, with some long breaks between climbs. First 21 lead at the gym :)

17,19L,(24x),21L,17L,20L,21,18.
C • 21L, which one? 2

Monday Jan 22, 2018 #

9 AM

Road Running 32:14 intensity: (4:51 @1) + (16:44 @2) + (10:39 @3) 6.3 km (5:07 / km) +66m 4:52 / km
ahr:150 max:169 shoes: Asics Gel Nimbus 19

Kept it comfy.. TE 2.9 http://www.movescount.com/moves/move196505715
5 PM

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

At CityRock with Rob. 17,19L,20L,23,21,19.

Sunday Jan 21, 2018 #

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, 2018 #

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, 2018 #

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, 2018 #

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

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