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Training Log Archive: Stijn

In the 7 days ending Feb 18:

activity # timemileskm+m
  Climbing4 4:00:00 360
  Cycling2 2:44:40 32.37(11.8/h) 52.1(19.0/h) 642
  Road Running3 1:00:42 7.64(7:57) 12.3(4:56) 125
  Orienteering1 20:02 2.61(7:41) 4.2(4:46) 5125 /27c92%
  Total9 8:05:24 42.63 68.6 117825 /27c92%

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MoTuWeThFrSaSu

Sunday Feb 18 #

10 AM

Road Running warm up/down 6:00 intensity: (29 @1) + (1:03 @2) + (4:28 @3) 1.3 km (4:37 / km) +18m 4:19 / km
ahr:158 max:172 shoes: Asics Gel Fuji Trabuco 6

Warm-up before O race.

TE 2.1 http://www.movescount.com/moves/move201718634

Orienteering race 20:02 intensity: (16 @1) + (4 @2) + (38 @3) + (8:12 @4) + (10:52 @5) *** 4.2 km (4:46 / km) +51m 4:30 / km
ahr:188 max:203 spiked:25/27c shoes: Asics Gel Fuji Trabuco 6

Urban Series # 3 at The Campus. No excuses this time, so went hard and tried to keep it clean. No mistakes other than a route choice or two which could have been slightly better. Also quite fun to have the 8 controls underground :) Placed 3rd, 11s behind Brad and 2min+ behind Tim.

TE 4.4 http://www.movescount.com/moves/move201718622
11 AM

Road Running warm up/down 12:42 intensity: (38 @1) + (3:39 @2) + (7:02 @3) + (1:23 @4) 2.6 km (4:53 / km) +33m 4:36 / km
ahr:160 max:179 shoes: Asics Gel Fuji Trabuco 6

Saturday Feb 17 #

8 AM

Cycling 1:33:50 intensity: (1:33:44 @1) + (6 @2) 30.8 km (19.7 kph) +372m
ahr:114 max:141 shoes: Merida Big Nine TFS 500

Easy cruise with Fran around the Cradle loop.

TE 1.9 http://www.movescount.com/moves/move201576007
1 PM

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

At CityRock with Fred & Robyn. Fell on the last move of the 24 - very close now...

16,17,(24L),(22Lx),20L,(23x),19L

Friday Feb 16 #

8 AM

Road Running 42:00 intensity: (6:51 @1) + (9:06 @2) + (22:27 @3) + (3:36 @4) 8.4 km (5:00 / km) +74m 4:47 / km
ahr:159 max:181 shoes: Asics Gel Nimbus 19

Seems like the cold is pretty much done, so felt like turning the legs over again... sluggish, but my body seems to auto-pilot at precisely 5min/km.

TE 3.6 http://www.movescount.com/moves/move201353494

Thursday Feb 15 #

4 PM

Climbing 40:00 [3] +60m

At CityRock with Steve & Andrew. Got the auto-belay 22 before they arrived. Swinging in space after my fall on the overhanging 23 so couldn't get back on and didn't bother climbing from the bottom again. Finger was feeling a little niggly so I cut the session short.

17,22,22L,(23Lx).

Wednesday Feb 14 #

9 AM

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

At CityRock with Fred. Good lead endurance session, with just one rest on the 24 this time.

16,20,22L,(24L),20L,17.

Tuesday Feb 13 #

9 AM

Cycling 1:10:50 intensity: (50:35 @1) + (19:30 @2) + (45 @3) 21.3 km (18.0 kph) +270m
ahr:128 max:160 shoes: Merida Big Nine TFS 500

Monday Feb 12 #

2 PM

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

At CityRock, initially solo and then a few lead routes with Robyn when I was already pretty worn-out. That auto-belay 22 is getting close now. At least I have KP on record as saying it's not for the faint-hearted ;)

16,17,(22a),(25a)x4
(22a),(24a),19L,18L,18L

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