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Training Log Archive: Stijn

In the 7 days ending Oct 1, 2019:

activity # timemileskm+m
  Trail Running3 3:35:36 22.06(9:46) 35.5(6:04) 1129
  Climbing5 2:45:00 250
  Road Running2 1:35:23 11.87(8:02) 19.1(5:00) 235
  Strength2 1:00:00
  Total11 8:55:59 33.93 54.6 1614

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WeThFrSaSuMoTu

Tuesday Oct 1, 2019 #

11 AM

Road Running 32:29 intensity: (14:10 @1) + (18:19 @2) 6.3 km (5:09 / km) +66m 4:54 / km
ahr:143 max:158 shoes: Asics Gel Nimbus 20

Kept the HR nice and low..

TE 2.6 http://www.movescount.com/moves/move309929989
1 PM

Climbing 30:00 [3] +60m

Warm-up on some auto-belays. 16,18,21,22.

Strength 45:00 [4]

Strength training upstairs. This is getting serious ;) Pull-ups, half-crimp hangs on the hangboard, finger rolls and some rice bucket stuff.

Monday Sep 30, 2019 #

11 AM

Road Running 56:27 intensity: (24 @1) + (10:16 @2) + (35:50 @3) + (9:57 @4) 11.7 km (4:49 / km) +166m 4:30 / km
ahr:164 max:184 shoes: Asics Gel Nimbus 20

Good hilly burbs run - kept it under control but wasn't really taking it easy either..

TE 3.8 http://www.movescount.com/moves/move309795862

Road Running warm up/down 6:27 [3] 1.1 km (5:52 / km) +3m 5:47 / km
ahr:151 max:160 shoes: Asics Gel Nimbus 20

Cool-down jog
5 PM

Strength (Back, shoulders & hips) 15:00 [3]

Sunday Sep 29, 2019 #

6 AM

Climbing 15:00 [4] +20m

Sunrise session with Rob at the Superbowl. Managed to onsight Sleepless Tad, a tough but fun 22.

Saturday Sep 28, 2019 #

7 AM

Trail Running 45:10 intensity: (7:03 @2) + (19:21 @3) + (18:10 @4) + (36 @5) 7.7 km (5:52 / km) +232m 5:06 / km
ahr:168 max:189 shoes: Brooks Cascadia 12

Morning run with Rob on the technical Boven trails. Pushed hard at times!

TE 4.2 http://www.movescount.com/moves/move309795872
12 PM

Climbing 30:00 [4] +40m

Afternoon session at the Left Wing and Superbowl. Got the 24 3rd go - lovely sequences!

19,24.

Friday Sep 27, 2019 #

7 AM

Trail Running 49:26 [4] 7.2 km (6:52 / km) +381m 5:26 / km
shoes: Brooks Cascadia 12

Technical loop down into the valley and then pushed hard on the big climb back up the overgrown jeep track. 19 mins of solid uphill "running", and a whole 4 mins behind Johardt on Strava...

https://www.strava.com/activities/2743133585
3 PM

Climbing 30:00 [3] +40m

Afternoon project session at the Superbowl. All of us dorked our routes :-/ I was feeling strong but reached past the key hold at the top of Club Tropicana Coconuts (24) and fell.

17,(24).

Thursday Sep 26, 2019 #

10 AM

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

Adventure day out at the old crags :) Abseiled into the He-Man area at Triple Tier, onsighted Incidentally I'm Macho (19) and got Actually You're a Whimp (22) first go after checking out some of the holds on the way down (so no onsight/flash). Both solid at the grade and super high quality! They hardly ever get climbed though.

Then on to the Restaurant where we climbed Bonar (20) and I was too nervous to lead Flambeau (hard 23), but got it as a flash on top rope - fun climbing with a sting in the tail!

19,22,20,23T

Wednesday Sep 25, 2019 #

7 AM

Trail Running 2:01:00 intensity: (54:39 @2) + (56:49 @3) + (9:32 @4) 20.6 km (5:52 / km) +516m 5:13 / km
ahr:159 max:180 shoes: Brooks Cascadia 12

Nice flowy singletrack run at Boven. Finished off with a more technical loop below Tranquilitas crag. Cold!

TE 3.6 http://www.movescount.com/moves/move309291680

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