Training Log Archive: StijnIn the 7 days ending Dec 8, 2019:
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Sunday Dec 8, 2019 #
1 PM
Treadmill 40:00 [3] 7.6 km (5:16 / km) +73m 5:01 / km
shoes: Asics Gel Nimbus 20
2 PM
Climbing 1:00:00 [4] +115m
CR with Rob and Anouk. Took the biggest fall of my life, from the top move of the 21, about 7m (halfway down the wall), upside-down, with the rope catching in my groin :-/ Quite shakey after that!
19L,(21Lx),20L,21,22,22,21,(20a)
19L,(21Lx),20L,21,22,22,21,(20a)
6 PM
Strength 20:00 [3]
Back & shoulder antagonistic exercises: theraband, Is, Ys & Ts with light weights, scapular push-ups and mobility.
Friday Dec 6, 2019 #
11 AM
Road Running 31:10 6.3 km (4:57 / km) +66m 4:42 / km
ahr:172 max:195 shoes: Asics Gel Nimbus 20
Feeling good, but that HR needs to come down again!
TE 4.2 http://www.movescount.com/moves/move318428475
TE 4.2 http://www.movescount.com/moves/move318428475
3 PM
Climbing 1:00:00 [4] +100m
CR with Rob. 18L,20L,(24L),23,(25x),21,18.
Thursday Dec 5, 2019 #
1 PM
Climbing 1:00:00 [4] +150m
Auto-belays at CR. Found the new white 22 pretty tough! Also unsent the red 24, but at least got to the 2nd last hold.
17,19,22,(24a)
21x2,18x3 all in-a-row
17
17,19,22,(24a)
21x2,18x3 all in-a-row
17
Wednesday Dec 4, 2019 #
12 PM
Treadmill 30:00 [3] 5.6 km (5:21 / km) +55m 5:06 / km
shoes: Asics Gel Nimbus 20
Steady run at CityRock, with some pace & incline variation.
1 PM
Strength 45:00 [4]
Upstairs strength stuff at CR.
Mobility warm-up
5 sets of pull-ups (7,7,7,4,4) with 2 mins rest between sets
5 sets of 10 finger rolls with 18kg, alternating arms
5 sets of 10 theraband extensions for shoulders & back
5 x Is, Ys & Ts (so bad at these)
Mobility cool-down
Mobility warm-up
5 sets of pull-ups (7,7,7,4,4) with 2 mins rest between sets
5 sets of 10 finger rolls with 18kg, alternating arms
5 sets of 10 theraband extensions for shoulders & back
5 x Is, Ys & Ts (so bad at these)
Mobility cool-down
Monday Dec 2, 2019 #
7 PM
Climbing 1:00:00 [4] +110m
Brilliant session at CR with Rob. Feeling stronger and more confident again. First-ever onsight of a 25! Was perfectly my style - such fun climbing :) Need to work on the steeper stuff though. Some pullups and strength stuff coming up!
17L,19L,21,25L,(24Lx),(23L),21L
17L,19L,21,25L,(24Lx),(23L),21L