Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Stijn

In the 7 days ending Aug 11:

activity # timemileskm+m
  Climbing5 4:45:00 565
  Trail Running3 2:43:52 16.03(10:13) 25.8(6:21) 658
  Route-setting1 2:30:00 40
  Road Running1 52:25 6.28(8:21) 10.1(5:11) 110
  Strength1 5:00
  Total11 10:56:17 22.31 35.9 1373

«»
3:15
0:00
» now
MoTuWeThFrSaSu

Sunday Aug 11 #

3 PM

Trail Running 39:23 intensity: (38 @1) + (4:26 @2) + (20:51 @3) + (13:28 @4) 7.7 km (5:07 / km) +98m 4:49 / km
shoes: Asics Gel Fuji Trabuco 6 #4

Spruit & Delta loop. Running starting to feel better again - felt light on my feet :) Calves still tight but easing I hope..

TE 3.9 http://www.movescount.com/moves/move301643276
4 PM

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

Good session on the auto-belays at CR. Felt pretty comfortable on the 22 this time - great to feel the strength & endurance coming back :)

17,18,18,19,22,21,20
18x3 in a row
5 PM

Strength (Back & shoulder mobility) 5:00 [1]

Saturday Aug 10 #

7 AM

Trail Running 1:31:57 intensity: (30:32 @1) + (21:30 @2) + (26:28 @3) + (13:27 @4) 12.0 km (7:40 / km) +478m 6:23 / km
ahr:152 max:190 shoes: Asics Gel Fuji Trabuco 6 #4

Klippies run - first half with Fran and then pushed it by myself on the second half. Fun! :)

TE 3.8 http://www.movescount.com/moves/move301387533
5 PM

Climbing 1:00:00 [4] +160m

Solo session at CR. Felt much more comfortable on the spray wall, getting all my previous problems first go and putting together some harder ones.

17,18,18,20
30 mins spray wall
18,17,18,17 (all in a row without breaks)

Thursday Aug 8 #

2 PM

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

Easy routes with Rob and then my first session on the spray wall. Steep angle so should build strength quickly if I make this a regular session. Feels like my bouldering days at UCT where you make up your own projects and work them for days/weeks :)

17L,19L,18L,18L, 30mins spray wall.

Wednesday Aug 7 #

12 PM

Trail Running 32:32 intensity: (39 @1) + (3:43 @2) + (20:25 @3) + (7:45 @4) 6.1 km (5:20 / km) +82m 5:00 / km
ahr:167 max:183 shoes: Asics Gel Fuji Trabuco 6 #4

Hoping this will help loosen the calves. Pretty tight and sore at the moment.

TE 3.6 http://www.movescount.com/moves/move300952693
7 PM

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

CR with Rob. Avoided crimps as my finger is still niggly, so got to do plenty of my anti-style routes. The 22 is a full-body workout!

18,18L,20L,20L,(22),18L.

Tuesday Aug 6 #

4 PM

Road Running 52:25 intensity: (3:23 @2) + (29:33 @3) + (19:29 @4) 10.1 km (5:11 / km) +110m 4:55 / km
ahr:169 max:186 shoes: Asics Gel Nimbus 20

Comfortable pace, but calves were pretty tight towards the end. The usual. HR will come down over time again too..

TE 4.4 http://www.movescount.com/moves/move300809386

Monday Aug 5 #

9 AM

Route-setting 2:30:00 [1] +40m

Set a black 18 in the Right Wing.
1 PM

Climbing 45:00 [4] +75m

Fore-running. 18,20,(22),19,16.

Fingers definitely need a rest day!

« Earlier | Later »