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Training Log Archive: Stijn

In the 7 days ending Mar 4, 2018:

activity # timemileskm+m
  Cycling1 4:47:54 67.42(14.1/h) 108.5(22.6/h) 1409
  Climbing3 3:40:00 320
  Hiking1 1:57:29 4.97(2.5/h) 8.0(4.1/h) 747
  Road Running3 1:56:47 13.98(8:21) 22.5(5:11) 275
  Trail Running1 57:34 7.52(7:39) 12.1(4:45) 130
  Total8 13:19:44 93.89 151.1 2881

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MoTuWeThFrSaSu

Saturday Mar 3, 2018 #

11 AM

Climbing 1:00:00 [4] +80m

At CityRock with Mike. Good to feel the progression with the 23 feeling quite comfortable now compared to my first attempt a month ago.

17L,23L,20L,(24a),20,16.

Friday Mar 2, 2018 #

7 AM

Road Running 1:06:14 intensity: (8:24 @1) + (29:56 @2) + (27:54 @3) 13.2 km (5:01 / km) +152m 4:45 / km
ahr:154 max:175 shoes: Asics Gel Nimbus 19

Coffee run with Neal - legs feeling much fresher again :)

TE 3.2 http://www.movescount.com/moves/move203727496

Thursday Mar 1, 2018 #

7 AM

Road Running 40:57 intensity: (7:03 @1) + (18:36 @2) + (15:18 @3) 7.6 km (5:23 / km) +113m 5:01 / km
ahr:152 max:174 shoes: Asics Gel Nimbus 19

Heavy legs after long ride as usual..

TE 3 http://www.movescount.com/moves/move203584911
11 AM

Climbing 1:40:00 [4] +150m

At CityRock with Fred, including forerunning some new routes.

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

Wednesday Feb 28, 2018 #

8 AM

Cycling 4:47:54 intensity: (2:07:34 @1) + (1:30:08 @2) + (1:09:46 @3) + (26 @4) 108.5 km (22.6 kph) +1409m
ahr:145 max:176 shoes: Merida Big Nine TFS 500

Long loop out to the Cradle - out via Hendrik Potgieter & Sterkfontein Caves, back via Cedar, William Nicol and the hills from hell through Sandhurst. Actually, it's pretty much all uphill from Witkoppen to Killarney! Nice lunch with Mom in Bryanston on the way :)

TE 3.3 http://www.movescount.com/moves/move203483512

Tuesday Feb 27, 2018 #

9 AM

Trail Running 57:34 intensity: (1:24 @1) + (9:04 @2) + (22:08 @3) + (24:58 @4) 12.1 km (4:45 / km) +130m 4:31 / km
ahr:169 max:190 shoes: Asics Gel Fuji Trabuco 6

Decent effort on the usual Spruit & Delta loop.

TE 4.9 http://www.movescount.com/moves/move203308939

Road Running warm up/down 9:36 intensity: (15 @1) + (2:15 @2) + (7:06 @3) 1.7 km (5:39 / km) +10m 5:29 / km
ahr:160 max:168 shoes: Asics Gel Fuji Trabuco 6

Cool-down jog around the dam.

TE 2.4 http://www.movescount.com/moves/move203308931

Monday Feb 26, 2018 #

6 AM

Hiking 1:57:29 intensity: (1:23:53 @1) + (31:04 @2) + (2:32 @3) 8.0 km (4.1 kph) +747m
ahr:124 max:162 shoes: Asics Gel Fuji Trabuco 6

Was planning on doing the Cavern Big 5 loop (same as RuntheBerg day 1) as a run before breakfast, but woke to misty and drizzly conditions. The route was pretty steep and technical anyway so turned it into a hike instead and came down Sugarloaf Gap after summitting Hlolela Peak (2127m).

Thick mist on the ridge so thanks for the GPS track from your Feb 2015 log Alex! ;)

TE 2.6 http://www.movescount.com/moves/move203135836
5 PM

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

At CityRock with Rob (he's back after a long hiatus!). 17,19L,(22L),(21),18,20.

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