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Training Log Archive: Stijn

In the 7 days ending Feb 2, 2018:

activity # timemileskm+m
  Cycling3 6:49:05 87.36(12.8/h) 140.6(20.6/h) 1850
  Climbing4 4:00:00 360
  Road Running3 2:29:51 18.33(8:10) 29.5(5:05) 324
  Orienteering1 28:57 3.23(8:58) 5.2(5:34) 6413 /23c56%
  Total10 13:47:53 108.93 175.3 259813 /23c56%

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SaSuMoTuWeThFr

Friday Feb 2, 2018 #

10 AM

Cycling 2:02:53 intensity: (1:14:13 @1) + (41:50 @2) + (6:50 @3) 40.1 km (19.6 kph) +584m
ahr:134 max:165 shoes: Merida Big Nine TFS 500

Exploring the burbs out South and East... enjoyed re-living the last downhill 3.1km of Dischem - much more pleasant on a bike when you aren't racing for Silver! ;)

TE 2.5 http://www.movescount.com/moves/move198445732
3 PM

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

At CityRock with Rob. So close to getting the 23! Really cool route but pretty much finished me off for the rest of the session..

17,(23L),21L,20,20,17.
C • Great climb! 2

Thursday Feb 1, 2018 #

5 PM

Road Running warm up/down 18:38 intensity: (3:50 @1) + (9:02 @2) + (5:46 @3) 3.8 km (4:54 / km) +21m 4:46 / km
ahr:151 max:168 shoes: Asics Gel Nimbus 19

Warm-up run to Wanderers.

TE 2.7 http://www.movescount.com/moves/move198348811

Road Running 43:43 intensity: (5:33 @1) + (17:12 @2) + (20:13 @3) + (45 @4) 8.0 km (5:28 / km) +141m 5:01 / km
ahr:156 max:177 shoes: Asics Gel Nimbus 19

First Wanderers TT ever! Chilled one with Vaughan & Andrea :)

TE 3.2 http://www.movescount.com/moves/move198348802

Road Running 18:53 intensity: (44 @1) + (6:02 @2) + (8:53 @3) + (3:14 @4) 3.8 km (4:58 / km) +42m 4:43 / km
ahr:161 max:180 shoes: Asics Gel Nimbus 19

Cruised back home in the dark - felt amazing!

TE 3.2 http://www.movescount.com/moves/move198348782

Wednesday Jan 31, 2018 #

8 AM

Road Running 1:00:32 intensity: (44 @1) + (9:56 @2) + (41:12 @3) + (8:40 @4) 12.2 km (4:58 / km) +90m 4:47 / km
ahr:165 max:180 shoes: Asics Gel Nimbus 19

Tired legs from the ride yesterday...

TE 3.9 http://www.movescount.com/moves/move198110933
3 PM

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

Ar CityRock with Fred. First lead 22 at the gym (felt easyish, but maybe just my style).

16,20,22L,20,18,20.

Tuesday Jan 30, 2018 #

10 AM

Cycling 3:16:29 [3] 70.3 km (21.5 kph) +830m
shoes: Merida Big Nine TFS 500

Out via Ontdekkers to Krugersdorp and back via Hendrik Potgieter. Ontdekkers traffic is terrible... avoid in future!

http://www.movescount.com/moves/move197972668
C • A comeback... 4

Monday Jan 29, 2018 #

5 PM

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

At CityRock with Rob. Good leading session :)

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

Sunday Jan 28, 2018 #

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

Warm-up with Matt.

TE 2.2 http://www.movescount.com/moves/move197540771

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

Men - Splits

Saturday Jan 27, 2018 #

11 AM

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

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

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