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Training Log Archive: Stijn

In the 7 days ending Apr 8, 2018:

activity # timemileskm+m
  Climbing3 3:15:00 345
  Hiking1 2:44:37 4.23(1.5/h) 6.8(2.5/h) 594
  Cycling1 2:05:15 27.03(12.9/h) 43.5(20.8/h) 722
  Road Running2 1:49:06 13.92(7:50) 22.4(4:52) 176
  Paddling2 1:47:17 9.51(5.3/h) 15.3(8.6/h)
  Trail Running1 47:54 4.85(9:53) 7.8(6:08) 64
  Total10 12:29:09 59.53 95.8 1901

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MoTuWeThFrSaSu

Saturday Apr 7, 2018 #

8 AM

Trail Running 47:54 intensity: (34:22 @1) + (13:32 @2) 7.8 km (6:08 / km) +64m 5:54 / km
ahr:136 max:157 shoes: Asics Gel Fuji Trabuco 6

2 laps of Emmies with Fran.

TE 2.3 http://www.movescount.com/moves/move210128221
11 AM

Climbing 45:00 [4] +120m

At CityRock with Rob. 18L,19L,(24L),21L,speed15 x 4 (best time 22.698s).

Friday Apr 6, 2018 #

9 AM

Cycling 2:05:15 intensity: (1:04:45 @1) + (46:23 @2) + (14:07 @3) 43.5 km (20.8 kph) +722m
ahr:137 max:172 shoes: Merida Big Nine TFS 500

Burbs ride south and east, with a coffee stop at Motherland towards the end. Need to up the cycling training again after Wild Coast - feels like I've lost a bit of strength.

TE 2.6 http://www.movescount.com/moves/move209985672
1 PM

Paddling 1:01:55 intensity: (28:10 @1) + (33:45 @2) 8.8 km (8.5 kph)
ahr:144 max:158

4 laps - 2 laps - 2 laps of Emmies. Had to stop twice to ease the numb bum. Going to try with the seat in next time..

TE 2.7 http://www.movescount.com/moves/move210006550

Thursday Apr 5, 2018 #

8 AM

Road Running 50:02 intensity: (1:56 @1) + (20:36 @2) + (26:58 @3) + (32 @4) 10.2 km (4:54 / km) +86m 4:42 / km
ahr:157 max:176 shoes: Asics Gel Nimbus 20

Legs are surprisingly stiff from the paddling :-/ Good run otherwise..

TE 3.3 http://www.movescount.com/moves/move209799931

Wednesday Apr 4, 2018 #

8 AM

Paddling 45:22 intensity: (1:39 @1) + (42:58 @2) + (45 @3) 6.5 km (8.6 kph)
ahr:152 max:160

6 laps of Emmies in a Yetti K1. Took the seat out, added some water and it felt nice and stable. Slow though ;) Hip-flexors still take the most strain..

TE 2.9 http://www.movescount.com/moves/move209626571
7 PM

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

At CityRock with Rob. Good endurance session on moderate routes.

19L,20L,(25),19L,20L,20,21L,(20)

Tuesday Apr 3, 2018 #

5 PM

Road Running 59:04 intensity: (4:08 @1) + (35:40 @2) + (19:16 @3) 12.2 km (4:50 / km) +90m 4:40 / km
ahr:154 max:171 shoes: Asics Gel Nimbus 20

Heart rate has come down nicely and was able to cruise comfortably at a decent pace :)

TE 3.1 http://www.movescount.com/moves/move209518445

Monday Apr 2, 2018 #

10 AM

Hiking 2:44:37 [1] 6.8 km (2.5 kph) +594m
shoes: Asics Gel Fuji Trabuco 6

Very chilled hike on TM with the Krogers, Hagens and Fran. Including 2 toddlers & a puppy :) Up Constantia Corner and down Cecilia Ridge. Lovely day on the mountain.

http://www.movescount.com/moves/move209285588
3 PM

Climbing 1:10:00 [4] +105m

At CityRock with Jo. The grades all feel about 1 grade softer than Joburg here. Some fun routes today!

19,21L,24L,(24L),22,(25),23.

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