Training Log Archive: StijnIn the 7 days ending Dec 29, 2019:
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Sunday Dec 29, 2019 #
11 AM
Climbing 1:00:00 [4] +150m
Auto-belays at CR. Good volume of hard routes.
17,20,22,24
(25a), top half of 25
(24a),24,(23a),(24a)x2
20,17
17,20,22,24
(25a), top half of 25
(24a),24,(23a),(24a)x2
20,17
Saturday Dec 28, 2019 #
9 AM
Hiking 2:37:33 [1] 8.2 km (3.1 kph) +192m
shoes: Brooks Cascadia 12
Explored the back table a bit and did some kloofing to find the blue Disas that only flower at this time of year. Down Nursery to Kirstenbosch at the end. Beatiful day :)
https://www.strava.com/activities/2962336196
https://www.strava.com/activities/2962336196
Friday Dec 27, 2019 #
12 PM
Strength 30:00 [3]
5 sets of push-ups with 1 min rest (15,15,15,10,8)
5 sets of theraband stretches
5 sets of Is, Ys & Ts
Mobility cool-down
5 sets of theraband stretches
5 sets of Is, Ys & Ts
Mobility cool-down
4 PM
Hiking 1:08:08 [2] 3.2 km (2.8 kph) +752m
shoes: Brooks Cascadia 12
Evening hike up Kasteelspoort to spend the night at the MCSA hut on Table Mountain. Spectacular sundowners after fighting through the blasting wind to find a sheltered spot!
https://www.strava.com/activities/2962336720
https://www.strava.com/activities/2962336720
Thursday Dec 26, 2019 #
1 PM
Climbing 1:30:00 [4] +240m
CR with Jo & Mike. Good volume, but plenty of fails today - not really getting pumped (except for on the steep 25), just worn out.
18L,19,20,(25L),(24),22L,(24),21,(24),(22)
19x3,21x2,18 all in-a-row
22,19 in-a-row
18L,19,20,(25L),(24),22L,(24),21,(24),(22)
19x3,21x2,18 all in-a-row
22,19 in-a-row
Tuesday Dec 24, 2019 #
8 AM
Road Running 39:11 7.2 km (5:27 / km) +5m 5:25 / km
ahr:148 max:171 shoes: Asics Gel Nimbus 20
1 PM
Climbing 1:00:00 [4] +90m
CR with Justin & Lauren. 18,21,(24L),22L,24,20L.
4 PM
Strength 20:00 [4]
5 sets of pull-ups (6,6,6,6,8)
5 sets of 10s one-arm hangs
3 sets of theraband stretches
2 sets of 10 Is, Ys & Ts
5 sets of 10s one-arm hangs
3 sets of theraband stretches
2 sets of 10 Is, Ys & Ts
Monday Dec 23, 2019 #
12 PM
Climbing 1:00:00 [4] +80m
Walked all the way up to The Mine to find it practically dripping with shlauky conditions. So went to Silvermine instead :) With Justin, Lauren & Jo. The 25 Justin is working is super hard and bouldery!
20L,22L,(25).
20L,22L,(25).