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Training Log Archive: Stijn

In the 7 days ending Aug 18:

activity # timemileskm+m
  Climbing4 4:00:00 345
  Trail Running2 3:01:41 17.65(10:18) 28.4(6:24) 986
  Road Running3 2:10:33 14.85(8:47) 23.9(5:28) 389
  Route-setting1 2:00:00 40
  Strength1 5:00
  Total11 11:17:14 32.5 52.3 1760

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MoTuWeThFrSaSu

Sunday Aug 18 #

12 PM

Road Running 43:03 intensity: (2:21 @1) + (19:26 @2) + (21:16 @3) 8.4 km (5:08 / km) +74m 4:55 / km
ahr:156 max:172 shoes: Asics Gel Nimbus 20

3 PM

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

CR with Rob. 16L,19L,22L,21,23,20.

Saturday Aug 17 #

7 AM

Trail Running 2:09:05 intensity: (11:10 @2) + (1:02:05 @3) + (55:50 @4) 20.4 km (6:20 / km) +668m 5:26 / km
ahr:169 max:189 shoes: Asics Gel Fuji Trabuco 6 #4

Good, solid run at Klippies with Rob. He kept me working hard on what is shockingly my longest run of the year so far...

TE 4.7 http://www.movescount.com/moves/move302596331

Friday Aug 16 #

3 PM

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

CR with Rob. Pulled pretty hard on the 2nd 23 crimps, but seem to have gotten away with it..

18,20L,(23),23,18,17.
4 PM

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

Thursday Aug 15 #

8 AM

Trail Running 52:36 intensity: (5:27 @2) + (31:31 @3) + (15:38 @4) 8.0 km (6:35 / km) +318m 5:29 / km
ahr:167 max:185 shoes: Asics Gel Fuji Trabuco 6 #4

One lap of Le Roi's hamster wheel route at Kloofendal. Good, technical loop, with constant ups & downs. Pretty hard effort, trying to keep a run going on most of the ups.

TE 4 http://www.movescount.com/moves/move302272237
7 PM

Climbing 1:00:00 [3] +75m

Chilled session at CR with Fran & Jo.

17,18L, 4 or 5 yellow/orange boulders, 15mins spray wall.

Wednesday Aug 14 #

12 PM

Road Running 33:34 intensity: (2:12 @1) + (12:54 @2) + (18:28 @3) 6.5 km (5:10 / km) +67m 4:55 / km
ahr:158 max:173 shoes: Asics Gel Nimbus 20

Calves a little less tight & HR coming down...

TE 3.3 http://www.movescount.com/moves/move302124113

Tuesday Aug 13 #

4 PM

Road Running 53:56 intensity: (10:48 @2) + (29:30 @3) + (12:25 @4) + (1:13 @5) 9.0 km (6:00 / km) +248m 5:16 / km
ahr:162 max:194 shoes: Asics Gel Nimbus 20

4 laps of the Westcliff Stairs, including the run there and back. Pushed pretty hard - legs were ok, but HR and breathing pretty maxxed-out.

2:20 175ahr 185max
2:22 182ahr 189max
2:24 184ahr 191max
2:27 186ahr 193max

Downs were 1:48-1:53

TE 3.9 http://www.movescount.com/moves/move301995630

Monday Aug 12 #

10 AM

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

Set an orange 21 in the Right Wing.
2 PM

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

Fore-running. 16,20,20,18,21,19.

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