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Training Log Archive: Stijn

In the 7 days ending Jan 28:

activity # timemileskm+m
  Climbing4 5:10:00 465
  Orienteering2 2:07:01 15.41(8:15) 24.8(5:07) 48113 /23c56%
  Cycling1 1:29:43 18.77(12.5/h) 30.2(20.2/h) 436
  Trail Running1 51:17 6.21(8:15) 10.0(5:08) 102
  Road Running2 40:19 4.97(8:07) 8.0(5:02) 96
  Total9 10:18:20 45.36 73.0 158013 /23c56%

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MoTuWeThFrSaSu

Sunday Jan 28 #

9 AM

Road Running warm up/down 8:05 intensity: (3:07 @1) + (1:04 @2) + (3:54 @3) 1.7 km (4:45 / km) +30m 4:22 / km
ahr:151 max:169 shoes: Asics Gel Fuji Trabuco 6

Orienteering race 28:57 intensity: (17 @1) + (2:54 @2) + (5:52 @3) + (19:24 @4) + (30 @5) *** 5.2 km (5:34 / km) +64m 5:15 / km
ahr:175 max:193 spiked:13/23c shoes: Asics Gel Fuji Trabuco 6

Urban Series #1 at Emmies. Nav pretty rusty with plenty small mistakes (5-10s) and one big mistake (3 mins) when I was searching a parallel clearing with about 10 others for #4... Rolled ankle again halfway, so was hobbling for a while too :-/ Keen to get back into this though!

TE 4.3 http://www.movescount.com/moves/move197540763
4 PM

Cycling 1:29:43 [3] 30.2 km (20.2 kph) +436m
shoes: Merida Big Nine TFS 500

First ride in ages! Over Northcliff Hill and around the burbs. I plan to make a habit of this :)

http://www.movescount.com/moves/move197636141

Saturday Jan 27 #

11 AM

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

At CityRock with Rob & Matt. 17L,21L,(21),22,17L,19.

Friday Jan 26 #

9 AM

Trail Running 51:17 intensity: (40 @1) + (6:16 @2) + (35:53 @3) + (8:28 @4) 10.0 km (5:08 / km) +102m 4:53 / km
ahr:166 max:186 shoes: Asics Gel Fuji Trabuco 6

Spruit and Delta Park on fairly heavy legs.

TE 3.9 http://www.movescount.com/moves/move197196649

Thursday Jan 25 #

2 PM

Climbing 1:50:00 [4] +165m

At CityRock with Fred for the first session, then an hour break and an auto-belay session. Really worked by the end! So close to the 22L - fell on the last hard move, 1m from the top. Great route - need to come back to it..

17L,19L,(22L),20,21,18,17
20,(22a),21,17

Wednesday Jan 24 #

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

Tuesday Jan 23 #

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.

Monday Jan 22 #

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

5 PM

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

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

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