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

Training Log Archive: Stijn

In the 7 days ending Oct 6, 2019:

activity # timemileskm+m
  Climbing5 4:15:00 395
  Road Running4 3:20:13 25.17(7:57) 40.5(4:57) 428
  Strength4 1:40:00
  Total12 9:15:13 25.17 40.5 823

«»
2:03
0:00
» now
MoTuWeThFrSaSu

Sunday Oct 6, 2019 #

1 PM

Strength (Back, shoulders & hips) 20:00 [3]

Saturday Oct 5, 2019 #

12 PM

Climbing 1:00:00 [4] +60m

Out at Fernkloof for the first time in 9 years, with Rob & Tim. Very much my anti-style, with steep, powerful routes, but managed to send Strong Arm of the Law, a classic 24 there on my 3rd go :) Also tried the moves on Vandals (26) on top rope - seems like it's in range to start projecting!

(24),(24),24,(26T)

Friday Oct 4, 2019 #

6 AM

Road Running 58:17 intensity: (3:29 @1) + (17:25 @2) + (30:21 @3) + (7:02 @4) 11.7 km (4:59 / km) +130m 4:43 / km
ahr:160 max:180 shoes: Asics Gel Nimbus 20

Lekker burbs run with Neal. My legs were pretty heavy from yesterday though..

TE 3.7 http://www.movescount.com/moves/move310327552
9 AM

Climbing 45:00 [2] +75m

Wanted a rest day, but ended up meeting Anouk at CR for an easy catch-up session anyway.

16,17,19,18,19
11 AM

Strength 20:00 [2]

Some back & shoulder mobility / gentle strength drills, hip flexibility and rice bucket stuff.

Thursday Oct 3, 2019 #

10 AM

Road Running intervals 46:33 intensity: (50 @1) + (14:58 @2) + (17:10 @3) + (13:34 @4) + (1 @5) 9.7 km (4:48 / km) +63m 4:39 / km
ahr:163 max:192 shoes: Asics Gel Nimbus 20

Interval session along the top of Houghton Golf Course. Made them slightly longer this week, to make sure I had 500m. Looks more like 520m now ;) All at about 3:40/km.

1:56 174ahr 178max
1:55 176ahr 182max
1:53 179ahr 186max
1:55 182ahr 187max
1:54 183ahr 190max
1:53 185ahr 191max

Recovery jogs all between 2:54 - 3:02 (5:30/km).

TE 3.9 http://www.movescount.com/moves/move310191837

3 PM

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

Auto-belays at CR. Avoided crimpy routes today (except for the 22, which I couldn't resist). Fell at the same spot high up on the red 24, and made it about 60% up the black 25 before feeling like I was going to explode!

17,20,(24a),22,(25a),(23a),21

Wednesday Oct 2, 2019 #

4 PM

Climbing 1:00:00 [4] +110m

Auto-belays at CR. Duffed the sequence near the top of the red 24 and was pretty pumped for the rest of the session. The yellow 24 is super-technical!

17,19,21,23,(24a),(21a),(24a)x2,19

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.
C • Serious stuff 1

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]

« Earlier | Later »