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Training Log Archive: Stijn

In the 7 days ending Sep 22:

activity # timemileskm+m
  Climbing4 4:00:00 340
  Trail Running2 2:50:39 17.52(9:44) 28.2(6:03) 726
  Road Running2 1:16:21 9.44(8:05) 15.2(5:01) 114
  Strength1 5:00
  Total9 8:12:00 26.97 43.4 1180

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MoTuWeThFrSaSu

Sunday Sep 22 #

10 AM

Climbing 1:00:00 [4] +65m

Waterfall Crag! Feeling way more confident on the huge run-outs and managed to flash a hard 38m 23 called Good Times. Sustained crimping all the way up :) Quality!

20,23.

Saturday Sep 21 #

4 PM

Climbing 30:00 [3] +50m

Got to Boven quite late, so only managed to squeeze 2 routes in this afternoon. The planned warm-up (Jenga) was busy, so jumped straight onto the steep, juggy 22 and managed to get the onsight :) Then the 34m long extension of Jenga after that. Crimpy & technical!

22,21.

Friday Sep 20 #

7 AM

Trail Running 2:15:58 intensity: (3:14 @2) + (59:26 @3) + (1:13:18 @4) 21.5 km (6:19 / km) +656m 5:29 / km
ahr:172 max:189 shoes: Brooks Cascadia 12

My version of the usual Klippies 20k - felt it today - probably pushing too hard overall. Very low energy at the 17km mark, so trundled home from there via one more hill.

TE 5 http://www.movescount.com/moves/move308230489

Thursday Sep 19 #

6 AM

Road Running 32:10 intensity: (29 @1) + (19:51 @2) + (11:50 @3) 6.3 km (5:06 / km) +66m 4:51 / km
ahr:154 max:170 shoes: Asics Gel Nimbus 20

Wednesday Sep 18 #

5 PM

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

CR with Rob. Got the 25 this time :) But would agree that it's a soft one... Very keen for Boven soon!

18L,18L,20L,25L,(25),21L,21,(21a),17

Got to the top of of the last 21 (guessed grade - dark green mock comp route) but just couldn't hold the finishing jug.
7 PM

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

Tuesday Sep 17 #

4 PM

Road Running intervals 44:11 intensity: (29 @1) + (16:17 @2) + (18:54 @3) + (8:31 @4) 8.9 km (4:58 / km) +48m 4:50 / km
ahr:161 max:187 shoes: Asics Gel Nimbus 20

Trying to get the cruising speed up again with some flat road intervals. Easing into it by not pushing all out just yet, but still working hard towards the end of the session.

Ran 6 reps of ~475m along 2nd ave, just above the Houghton Golf Course. All at ~3:50/km.

1:53 169ahr 173max
1:50 171ahr 179max
1:49 174ahr 181max
1:49 175ahr 182max
1:47 179ahr 185max
1:48 179ahr 186max

Recovery jogs all 2:38-2:45 (~5:40/km)

TE 3.6 http://www.movescount.com/moves/move307829656

Monday Sep 16 #

10 AM

Trail Running 34:41 intensity: (1 @1) + (16:59 @2) + (17:41 @3) 6.7 km (5:11 / km) +70m 4:55 / km
ahr:157 max:169 shoes: Brooks Cascadia 12

5 PM

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

CR with Rob. I had a great session but Rob absolutely smoked it! Sime big grades gound down! :)

18L,20L,(24L),(25L),20L,20L.

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