Training Log Archive: Stijn

In the 7 days ending Mar 3, 2019:

2:52

0:00

7 AM

Trail Running 1:52:44 14.0 km (8:03 / km) +456m 6:55 / km
ahr:149 max:189 shoes: Asics Gel Fuji Trabuco 6 #4

Lovely morning at Klippies with Fran :)

TE 3.3 http://www.movescount.com/moves/move272894298

1 PM

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

CR with Rob. 3 days in a row now... great training! Need to watch my back - he's getting strong now ;)

18L,19L,(23L),(24),20L,(22L).

10 AM

Climbing 1:00:00 [4] +100m

CR with Rob & Ray. Progress! Sent the 24 and some other steeper stuff too :)

18L,21,24,21L,19L,(24a),17.

3 PM

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

CR with Ray & Rob. Just one fall on each of the 24 & 23 - the 24 should go next time hopefully :)

17,19,(24),23L,(23),19.

10 AM

Cycling 1:26:17 [3] 32.5 km (22.6 kph) +472m
shoes: Merida Big Nine TFS 500

Noticeable increase in power after the bike tour :) 6-7mins faster than my previous times on this route, without pushing too hard..

http://www.movescount.com/moves/move272411534

10 AM

Strength (Mobility, Glutes, Hips) 30:00 [3]

7 PM

Climbing 1:30:00 [4] +135m

CR with Rob. Plenty of new auto-belays incl a really good KP 20 on underclings all the way :)

17,20,(23L),(22Lx),21,19,18,20,20.

1 PM

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

Auto-belays at CityRock. Got 2/3rds of the way up the first 24 and only halfway up the 2nd. Good training though!

17,18,20,(24a),(22a),(24a),20x2.

6 PM

Trail Running 46:42 8.6 km (5:26 / km) +59m 5:15 / km
ahr:160 max:188 shoes: Asics Gel Fuji Trabuco 6 #4

Fun social CBL Spruit run with Fran, Rob, Bron, Matt & Sofi.

TE 3.8 http://www.movescount.com/moves/move272149934

10 AM

Strength (General Mobility) 15:00 [2]

11 AM

Road Running 31:10 6.3 km (4:57 / km) +66m 4:42 / km
ahr:160 max:184 shoes: Asics Gel Nimbus 20