Training Log Archive: StijnIn the 7 days ending Oct 27, 2019:
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Sunday Oct 27, 2019 #
7 AM
Trail Running 57:15 10.2 km (5:37 / km) +123m 5:18 / km
ahr:147 max:171 shoes: Brooks Cascadia 12
Social run with Vaughan & Roger - some Spruit and some rolling roads through Bryanston.
TE 2.8 http://www.movescount.com/moves/move313480569
TE 2.8 http://www.movescount.com/moves/move313480569
2 PM
Climbing 1:30:00 [4] +185m
Auto-belays at CityRock. Two good goes on the red 24 - got to the 2nd last sloper both times. And then some endurance... forearms cramping by the end!
17,20,(24a),(24a)
21,21,19,19,19,(21a) all in a row
22,20,21
17,20,(24a),(24a)
21,21,19,19,19,(21a) all in a row
22,20,21
Saturday Oct 26, 2019 #
2 PM
Climbing 1:00:00 [4] +50m
With Rob at Strubens. Done all the climbs here before (except for the 27) but it had been 9 years. Underestimated how powerful some of the harder routes are! Like bouldering with a rope.
17L,19L,(23L),(25Lx),21L.
17L,19L,(23L),(25Lx),21L.
Friday Oct 25, 2019 #
6 AM
Road Running 54:54 11.3 km (4:52 / km) +153m 4:33 / km
ahr:159 max:186 shoes: Asics Gel Nimbus 20
Friday breakfast run with Neal - this is becoming a tradition! :) Started comfortably, but some decent efforts on the short hills towards the end.
TE 4 http://www.movescount.com/moves/move313213375
TE 4 http://www.movescount.com/moves/move313213375
Wednesday Oct 23, 2019 #
10 AM
Road Running intervals 56:14 12.2 km (4:37 / km) +90m 4:27 / km
ahr:167 max:190 shoes: Asics Gel Nimbus 20
5 x 1km intervals, with 1km recovery in between (except 2km before the last one). Started the first one a tad too fast (3:30/km) but got it more consistent after that.
3:49 168 ahr 175 max (flat + gradual up)
3:46 176 ahr 188 max (flat + steep up)
3:53 179 ahr 187 max (gradual up + flat)
3:47 176 ahr 188 max (steep down + steep up)
3:44 177 ahr 184 max (flat + gradual down)
~5min/km on the recovery kms.
Pretty happy with that!
TE 4 http://www.movescount.com/moves/move312988329
3:49 168 ahr 175 max (flat + gradual up)
3:46 176 ahr 188 max (flat + steep up)
3:53 179 ahr 187 max (gradual up + flat)
3:47 176 ahr 188 max (steep down + steep up)
3:44 177 ahr 184 max (flat + gradual down)
~5min/km on the recovery kms.
Pretty happy with that!
TE 4 http://www.movescount.com/moves/move312988329
7 PM
Climbing 1:30:00 [4] +275m
Endurance session at CR with Rob. My skin failed on the 18 marathon before I did! ;)
18L,(22Lx),20L,18 x 15.7
18L,(22Lx),20L,18 x 15.7
Tuesday Oct 22, 2019 #
9 AM
Road Running 37:33 7.6 km (4:56 / km) +113m 4:36 / km
ahr:160 max:179 shoes: Asics Gel Nimbus 20
Finally some cooler weather! Comfortable pace - keen to get faster now :) 3 weeks in Nepal in November will be a bit of an interruption to the running training, but then my 10km PB is going down!
TE 3.4 http://www.movescount.com/moves/move312857055
TE 3.4 http://www.movescount.com/moves/move312857055
Monday Oct 21, 2019 #
8 PM
Climbing 1:00:00 [4] +85m
CR with Rob & Murray.
17,19,(24x),21,22 & also climbed the top crux of the red 24.
17,19,(24x),21,22 & also climbed the top crux of the red 24.