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Training Log Archive: Stijn

In the 7 days ending Apr 1, 2018:

activity # timemileskm+m
  Trail Running2 5:02:47 21.31(14:12) 34.3(8:50) 1947
  Climbing3 4:20:00 455
  Road Running3 2:43:17 20.82(7:51) 33.5(4:52) 325
  Total8 12:06:04 42.13 67.8 2727

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MoTuWeThFrSaSu

Saturday Mar 31, 2018 #

7 AM

Trail Running 1:51:23 intensity: (29:06 @1) + (31:21 @2) + (45:14 @3) + (5:42 @4) 13.1 km (8:30 / km) +700m 6:43 / km
ahr:152 max:187 shoes: Asics Gel Fuji Trabuco 6

Started at Kloof Nek with Kev, John, Melch & Enrique. Pipe Track, Corridor Ravine, along the top and down Nursery Ravine to support the Two Oceans at the 50km mark. Sprinted the last bit to get there as the leading lady came by. Saw Alex, Shen & Seth in varying states of freshness ;)

TE 3.6 http://www.movescount.com/moves/move208847963
12 PM

Road Running 25:30 intensity: (1:28 @1) + (13:14 @2) + (10:48 @3) 5.3 km (4:49 / km) +18m 4:44 / km
ahr:154 max:173 shoes: Asics Gel Fuji Trabuco 6

Down the hill back home again.

TE 2.9 http://www.movescount.com/moves/move208866099

Friday Mar 30, 2018 #

11 AM

Climbing 1:40:00 [4] +225m

Another auto-belay session at CityRock with some endurance training thrown in.

18,21,23
20x4 (up down up down without touching ground)
16x2,18x2,16x2 (all up & down without touching ground)
20,21

Thursday Mar 29, 2018 #

12 PM

Road Running 1:29:50 intensity: (2:12 @1) + (47:50 @2) + (39:42 @3) + (6 @4) 18.4 km (4:53 / km) +272m 4:33 / km
ahr:156 max:175 shoes: Asics Gel Nimbus 20

Cool, cloudy burbs run to Constantia Nek & back. Felt quite comfortable, even on the hills.

TE 3.2 http://www.movescount.com/moves/move208522412

Wednesday Mar 28, 2018 #

9 AM

Road Running 47:57 intensity: (8:15 @1) + (25:54 @2) + (13:48 @3) 9.8 km (4:54 / km) +35m 4:48 / km
ahr:150 max:171 shoes: Asics Gel Nimbus 20

Flat & easy burbs run to let the legs recover a bit from yesterday.

TE 3.1 http://www.movescount.com/moves/move208333125
2 PM

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

Auto-belay session at CityRock.

18,20,21,24,(23a)
16,(23a),21,20,16

Tuesday Mar 27, 2018 #

8 AM

Trail Running 3:11:24 intensity: (3:44 @1) + (54:22 @2) + (1:24:32 @3) + (48:32 @4) + (14 @5) 21.2 km (9:02 / km) +1247m 6:59 / km
ahr:164 max:190 shoes: Asics Gel Fuji Trabuco 6

Beautiful, cool morning for a run on Table Mountain. From Cecilia Parking, up Nursery Ravine, loop of back table, Valley of the Red Gods, Upper Cable Station, front path to Maclear's Beacon, Smuts Track and down Skeleton Gorge. Very technical trails but so much fun to have a good long run up there :)

TE 4.2 http://www.movescount.com/moves/move208178748

Monday Mar 26, 2018 #

11 AM

Climbing 1:00:00 [3] +80m

2nd day at the Kleinmond crags with Jo. Clear & still today :) The 24 was a hard 2-move boulder problem near the ground and then 10m of easier climbing. Still happy I got it (2nd go) as I couldn't do those 2 moves back in varsity..

16,18,19,17,24,19.

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