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

Training Log Archive: Stijn

In the 7 days ending Sep 15:

activity # timemileskm+m
  Climbing5 5:20:00 575
  Trail Running2 2:57:40 15.1(11:46) 24.3(7:19) 939
  Road Running2 1:17:24 9.32(8:18) 15.0(5:10) 191
  Strength2 10:00
  Total10 9:45:04 24.42 39.3 1705

«»
2:11
0:00
» now
MoTuWeThFrSaSu

Sunday Sep 15 #

10 AM

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

Introducing Rob to the Bronkies crag :) Some good climbing - felt on top of things today.

18,20,22,(22x),22.

Saturday Sep 14 #

8 AM

Trail Running 2:06:29 intensity: (40:16 @1) + (27:49 @2) + (21:21 @3) + (37:03 @4) 14.3 km (8:51 / km) +835m 6:51 / km
ahr:151 max:190 shoes: Brooks Cascadia 12

Klippies run - warm-up on the red route with Fran and then 5 x Devereaux hill reps, with a chilled run down blue back to the cars at the end. Tough session.

The hill is 600m with 115m climb, so 19.2%

6:42 166ahr 167max 1030VAM
6:34 177ahr 184max 1051VAM
6:40 180ahr 187max 1035VAM
6:44 180ahr 186max 1025VAM
6:49 181ahr 188max 1012VAM

Downs in about 5 mins.

For comparison, my Nursery Ravine VAM (vertical meters per hour) was ~1350 for an all-out 18min effort and my Mnweni Pass VAM was ~900 for a more-controlled 51min effort. So definitely some room for improvement on these shorter Klippies hill reps, but interesting to see that my vertical pace doesn't drop off that much for big climbs like Mnweni.

TE 4 http://www.movescount.com/moves/move307271474

Friday Sep 13 #

11 AM

Trail Running 51:11 intensity: (52 @1) + (6:01 @2) + (27:32 @3) + (16:46 @4) 10.0 km (5:07 / km) +104m 4:52 / km
ahr:167 max:185 shoes: Brooks Cascadia 12

Pretty hot on the Spruit at this time of day...

TE 4.3 http://www.movescount.com/moves/move307178825
4 PM

Climbing 1:20:00 [4] +120m

Solid lead session at CR with Rob. Lots of mileage at 1-2 grades below my max.

18L,21L,22L,23,22L,20L,21L,19L.

Thursday Sep 12 #

7 PM

Climbing 1:00:00 [4] +95m

Final lead league round with Rob. 45 points again.

17L,20L,(27Lx),(24Lx),(26Lx),(29Lx),22L,21L,18L.

Wednesday Sep 11 #

7 AM

Road Running 34:44 intensity: (4:19 @1) + (8:38 @2) + (15:59 @3) + (5:48 @4) 6.6 km (5:16 / km) +117m 4:50 / km
ahr:159 max:181 shoes: Asics Gel Nimbus 20

Hilly coffee run with Neal. Felt like hard work!

TE 3.4 http://www.movescount.com/moves/move306796668

Tuesday Sep 10 #

11 AM

Road Running 42:40 intensity: (1:12 @1) + (22:02 @2) + (19:26 @3) 8.4 km (5:05 / km) +74m 4:52 / km
ahr:155 max:169 shoes: Asics Gel Nimbus 20

3 PM

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

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

Solo session at CR.

17,18,21,21, 20mins spray wall.

Monday Sep 9 #

3 PM

Climbing 1:00:00 [5] +170m

Solid auto-belay crimp endurance session. And finally got the red 24 clean again - progress!

17,18,21,24
21x2.7 in a row
18x4.5 in a row
4 PM

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

« Earlier | Later »