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Training Log Archive: Stijn

In the 7 days ending Feb 4:

activity # timemileskm+m
  Cycling3 6:22:52 80.47(12.6/h) 129.5(20.3/h) 1652
  Road Running3 3:42:33 27.09(8:13) 43.6(5:06) 550
  Climbing3 3:00:00 270
  Total9 13:05:25 107.56 173.1 2472

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MoTuWeThFrSaSu

Sunday Feb 4 #

11 AM

Cycling 1:03:30 intensity: (57:45 @1) + (5:45 @2) 19.1 km (18.0 kph) +238m
ahr:117 max:150 shoes: Merida Big Nine TFS 500

Short spin with Fran testing my panniers setup.

TE 2 http://www.movescount.com/moves/move198783050

Saturday Feb 3 #

7 AM

Road Running 1:01:58 intensity: (11:24 @1) + (21:24 @2) + (23:22 @3) + (5:48 @4) 12.1 km (5:07 / km) +162m 4:48 / km
ahr:154 max:188 shoes: Asics Gel Nimbus 19

Burbs run with Neal, including some short steep ramps up to Westcliff. Legs are definitely feeling the increased training load, but HR coming down..

TE 3.6 http://www.movescount.com/moves/move198565934

Road Running 18:49 intensity: (44 @1) + (3:28 @2) + (14:29 @3) + (8 @4) 3.7 km (5:05 / km) +94m 4:31 / km
ahr:162 max:176 shoes: Asics Gel Nimbus 19

Back home after coffee :)

TE 3.1 http://www.movescount.com/moves/move198565923

Friday Feb 2 #

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.

Thursday Feb 1 #

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 #

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 #

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

Monday Jan 29 #

5 PM

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

At CityRock with Rob. Good leading session :)

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

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