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Training Log Archive: Stijn

In the 7 days ending Feb 10, 2019:

activity # timemileskm+m
  Cycling2 4:41:48 65.74(14.0/h) 105.8(22.5/h) 1355
  Strength9 4:05:00
  Mountain Biking1 2:44:36 35.92(13.1/h) 57.8(21.1/h) 745
  Trail Running1 1:38:28 7.33(13:26) 11.8(8:21) 460
  Road Running2 1:37:27 11.68(8:21) 18.8(5:11) 226
  Total15 14:47:19 120.67 194.2 2786

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MoTuWeThFrSaSu

Sunday Feb 10, 2019 #

7 AM

Trail Running 1:38:28 intensity: (20:34 @1) + (45:45 @2) + (30:02 @3) + (2:07 @4) 11.8 km (8:21 / km) +460m 6:59 / km
ahr:148 max:180 shoes: Asics Gel Fuji Trabuco 6 #4

Klippies with Fran. My legs were feeling pretty worn-out anyway, so happy with the easy pace.

TE 3.2 http://www.movescount.com/moves/move269106569

Saturday Feb 9, 2019 #

6 AM

Mountain Biking 2:44:36 [3] 57.8 km (21.1 kph) +745m
shoes: Merida Big Nine TFS 500

One lap of the Cradle singletrack (19km/h) and then one road lap (23.9km/h). Some really fun flowy sections in there :)

http://www.movescount.com/moves/move268919322
1 PM

Strength 50:00 [3]

General Mobility
Glutes & Hips
Forearms

Friday Feb 8, 2019 #

9 AM

Strength (General Mobility) 20:00 [2]

11 AM

Road Running 37:58 intensity: (53 @1) + (8:26 @2) + (11:11 @3) + (17:14 @4) + (14 @5) 7.6 km (5:00 / km) +113m 4:39 / km
ahr:168 max:193 shoes: Asics Gel Nimbus 20

Felt light & springy at the start so pushed the pace a bit.

TE 4.3 http://www.movescount.com/moves/move268786993

Road Running warm up/down 6:30 [3] 1.1 km (5:55 / km) +3m 5:50 / km
ahr:161 max:173 shoes: Asics Gel Nimbus 20

Cool-down jog.
3 PM

Strength (Hips & Glutes) 15:00 [3]

Thursday Feb 7, 2019 #

9 AM

Strength (General Mobility) 30:00 [2]

6 PM

Strength (Hips, Glutes, Forearms) 30:00 [4]

Wednesday Feb 6, 2019 #

10 AM

Cycling 3:09:03 [3] 73.4 km (23.3 kph) +881m
shoes: Merida Big Nine TFS 500

Good Cradle ride. Kept the effort level reasonable so pretty worked by the end.

http://www.movescount.com/moves/move268485923
4 PM

Strength (General Mobility) 30:00 [2]

Tuesday Feb 5, 2019 #

9 AM

Strength 30:00 [2]

General mobility routine
11 AM

Road Running 52:59 intensity: (1:34 @1) + (20:17 @2) + (21:48 @3) + (9:20 @4) 10.1 km (5:15 / km) +110m 4:58 / km
ahr:160 max:180 shoes: Asics Gel Nimbus 20

Kept it comfortable, but calves still getting tight a few km in.

TE 3.6 http://www.movescount.com/moves/move268306848
3 PM

Strength (Forearms) 10:00 [4]

Monday Feb 4, 2019 #

9 AM

Cycling 1:32:45 [3] 32.4 km (21.0 kph) +474m
shoes: Merida Big Nine TFS 500

The usual burbs route - feeling more comfortable on the bike again. Need a couple of longer rides before a planned Southern Berg bike tour in 2 weeks time..

http://www.movescount.com/moves/move268144400
5 PM

Strength 30:00 [4]

Forearms & grip strength.

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