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Training Log Archive: Stijn

In the 7 days ending Jan 19:

activity # timemileskm+m
  Climbing5 4:30:00 460
  Road Running3 1:53:54 13.17(8:39) 21.2(5:22) 178
  Hiking1 1:34:52 3.23(2.0/h) 5.2(3.3/h) 320
  Strength1 45:00
  Total9 8:43:46 16.4 26.4 958

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MoTuWeThFrSaSu

Sunday Jan 19 #

7 AM

Road Running 47:06 intensity: (9:23 @1) + (32:08 @2) + (5:35 @3) 8.0 km (5:53 / km) +106m 5:31 / km
ahr:148 max:170 shoes: Asics Gel Nimbus 20

First run back up in Joburg with Fran. Everything is so green!

TE 2.8 http://www.movescount.com/moves/move324188741
1 PM

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

CR with Rob. Got on some harder stuff - many rests & falls on the way up the 26L, but I think it could be a good project. Lots of endurance required..

19L,21L,(25Lx),(26L),23,(25a)

Saturday Jan 18 #

2 PM

Climbing 1:00:00 [4] +105m

Awesome climb at CR with Rob :) The routes are definitely pumpier here!

18L,20L,23L,21L,(24),21L,20L

Friday Jan 17 #

8 AM

Road Running 34:23 intensity: (21 @1) + (15:11 @2) + (18:51 @3) 6.7 km (5:08 / km) +57m 4:55 / km
ahr:157 max:174 shoes: Asics Gel Nimbus 20

Thursday Jan 16 #

9 AM

Hiking 1:34:52 [1] 5.2 km (3.3 kph) +320m
shoes: Asics Gel Fuji Trabuco 6 #3

Hike up from Constantia Nek with Fran and my folks.

https://www.strava.com/activities/3015723543
1 PM

Climbing 1:00:00 [4] +120m

Solo session at CR.

17,19,21,(25a)
Tried the sideways dyno on the 25 three times - could get a hand on the hold but couldn't hold it
24,(24a)
Some long traverses on the bouldering wall

Wednesday Jan 15 #

7 AM

Road Running 32:25 intensity: (11:34 @2) + (18:22 @3) + (2:29 @4) 6.5 km (4:59 / km) +15m 4:56 / km
ahr:160 max:179 shoes: Asics Gel Nimbus 20

1 PM

Climbing 30:00 [3] +55m

CR warm-up on auto-belays. 17,19,21,19.

Strength 45:00 [4]

Mobility warm-up
5 sets of pull-ups (7,7,7,7,8)
5 sets of 10s one-arm hangs
Theraband stretches
3 sets of 10 Is, Ys & Ts with 1kg weights
Rice bucket
Mobility cool-down

Tuesday Jan 14 #

7 PM

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

CR with Lauren. 17L,19L,(24L),(27L),23L,23.

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