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Training Log Archive: Stijn

In the 7 days ending Sep 30, 2018:

activity # timemileskm+m
  Trail Running4 7:57:14 45.92(10:24) 73.9(6:27) 2187
  Road Running2 1:48:48 13.61(8:00) 21.9(4:58) 275
  Climbing1 50:00 75
  Total7 10:36:02 59.53 95.8 2537

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MoTuWeThFrSaSu

Sunday Sep 30, 2018 #

3 PM

Trail Running 1:26:22 intensity: (9:53 @1) + (48:53 @2) + (26:49 @3) + (47 @4) 17.5 km (4:56 / km) +203m 4:40 / km
ahr:151 max:176 (injured) shoes: Asics Gel Fuji Trabuco 6 #4

Afternoon Spruit run with some Delta laps and strides at the end. Felt great, with HR very low for me, given good speed on the climbs.

TE 3.1 http://www.movescount.com/moves/move245856257

Saturday Sep 29, 2018 #

8 AM

Trail Running 3:18:39 intensity: (54:30 @1) + (1:06:26 @2) + (54:28 @3) + (23:15 @4) 26.9 km (7:23 / km) +932m 6:18 / km
ahr:151 max:189 shoes: Asics Gel Fuji Trabuco 6 #3

2 laps out at Klippies, with Fran & Anouk for the first one. Pretty hot out there, which is just the heat training I need.

TE 4.1 http://www.movescount.com/moves/move245572222

Friday Sep 28, 2018 #

2 PM

Climbing 50:00 [3] +75m

At CityRock with Fred. 17,19,19,20,19.

Thursday Sep 27, 2018 #

5 PM

Trail Running 1:08:16 intensity: (6:49 @1) + (40:44 @2) + (16:08 @3) + (4:35 @4) 13.0 km (5:15 / km) +171m 4:56 / km
ahr:152 max:180 shoes: Asics Gel Fuji Trabuco 6 #4

Late afternoon run on the Spruit and around Delta Park with Werner. One of those amazing runs where I felt like I could just keep cruising for ever :) Added some extra distance up the Linden Hill on my own at the end.

TE 3.2 http://www.movescount.com/moves/move245269897

Wednesday Sep 26, 2018 #

3 PM

Road Running 58:18 intensity: (7:29 @1) + (30:10 @2) + (20:10 @3) + (29 @4) 11.7 km (4:59 / km) +166m 4:39 / km
ahr:153 max:178 shoes: Asics Gel Nimbus 20

Running in the heat of the day again to do some heat acclimation for Reunion. Followed the philosophy of "keeping easy days easy" and kept the effort well under control, even on the steeper hills. Except for 4 strides along the flat home stretch :)

TE 3.1 http://www.movescount.com/moves/move245059965

Tuesday Sep 25, 2018 #

10 AM

Trail Running 2:03:57 intensity: (26:41 @2) + (46:02 @3) + (51:14 @4) 16.5 km (7:31 / km) +881m 5:56 / km
ahr:165 max:185 shoes: Asics Gel Fuji Trabuco 6 #4

Pretty solid run in terms of effort and intensity. Kloofendal, Strubens & Goat hill reps. Very happy that the niggles are all gone :)

TE 4.1 http://www.movescount.com/moves/move244844589

Monday Sep 24, 2018 #

8 AM

Road Running race 50:30 intensity: (10:15 @1) + (28:34 @2) + (11:41 @3) 10.2 km (4:57 / km) +109m 4:42 / km
ahr:150 max:170 shoes: Asics Gel Nimbus 20

FNB Joburg City 10km with Fran (PB for her!). Nice to run it at a more enjoyable pace and soak up the vibe a bit :)

TE 2.9 http://www.movescount.com/moves/move244634208

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