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Training Log Archive: Stijn

In the 7 days ending Jan 26:

activity # timemileskm+m
  Climbing4 3:40:00 490
  Road Running4 3:13:20 22.99(8:25) 37.0(5:14) 389
  Strength3 1:40:00
  Mountain Biking1 1:32:13 20.26(13.2/h) 32.6(21.2/h) 435
  Total11 10:05:33 43.25 69.6 1314

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MoTuWeThFrSaSu

Sunday Jan 26 #

7 AM

Mountain Biking 1:32:13 intensity: (42:39 @1) + (26:49 @2) + (22:45 @3) 32.6 km (21.2 kph) +435m
ahr:143 max:173 shoes: Merida Big Nine TFS 500

Red Ants Rumble with Kevo in 3 weeks time... had to dust off the old steed ;)

TE 2.9 http://www.movescount.com/moves/move324986553
2 PM

Climbing 40:00 [3] +70m

Warm-up on auto-belays and Tim got me to try his blue 24 again... 1 move further.

17,18,(24a),18,18
3 PM

Strength 45:00 [4]

5 sets of 1min 7/3 repeaters on the 33mm edges
3 sets of 7 pull-ups on the minute
5 sets of 10 finger rolls with 18kg
Theraband stretches
Mobility cool-down

Saturday Jan 25 #

11 AM

Road Running 51:09 intensity: (10:25 @1) + (15:15 @2) + (18:25 @3) + (7:04 @4) 9.6 km (5:20 / km) +98m 5:04 / km
ahr:155 max:189 shoes: Asics Gel Nimbus 20

Burbs run with Fran + some 1min intervals towards the end.

TE 3.6 http://www.movescount.com/moves/move324883695

Friday Jan 24 #

2 PM

Climbing 1:00:00 [4] +215m

Auto-belays at CR, focussing on endurance. Felt pretty average today..

17,18,19
21x4 in-a-row
18x6 in-a-row
Some bouldering traverses

Thursday Jan 23 #

11 AM

Road Running 34:23 intensity: (1:02 @1) + (17:40 @2) + (15:41 @3) 6.3 km (5:27 / km) +66m 5:11 / km
ahr:156 max:173 shoes: Asics Gel Nimbus 20

Trying to keep my HR lower... might still be the altitude, or my festive season laziness ;)

TE 3.1 http://www.movescount.com/moves/move324648430
3 PM

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

CR with Fred. Some good pumpy lead routes!

19L,20L,24L,21L,20L,20L

Strength 10:00 [4]

Brief strength session with some campus board lock-off training, 3 sets of pull-ups (10,9,8) and some light finger rolls.

Wednesday Jan 22 #

7 AM

Road Running 41:20 intensity: (1:35 @1) + (7:12 @2) + (12:56 @3) + (19:37 @4) 8.4 km (4:55 / km) +74m 4:43 / km
ahr:167 max:192 shoes: Asics Gel Nimbus 20

Fartlek - legs were getting more tired on the intervals than cardio. But HR wasn't really recovering that well between intervals either. It'll come. Just need to work on the consistency...

TE 4.2 http://www.movescount.com/moves/move324520958
1 PM

Climbing 1:00:00 [4] +115m

Auto-belays at CR. Blue 24 is still spitting me off at the same place.

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

Monday Jan 20 #

11 AM

Road Running 1:06:28 intensity: (6:32 @1) + (26:07 @2) + (23:52 @3) + (9:57 @4) 12.7 km (5:14 / km) +151m 4:56 / km
ahr:156 max:181 shoes: Asics Gel Nimbus 20

Nice social catch-up run with Anouk.

TE 3.4 http://www.movescount.com/moves/move324312708
3 PM

Strength 45:00 [4]

Mobility warmup + some easy pull-ups & hangs

7s/3s repeaters (1:20/1:05/0:45) on the 33mm hangboard edges (too hard for me at half crimp so will try open crimp or take weight off next time)

8 sets of 5 pull-ups on the minute

5 sets of 10 finger rolls with 20kg (left hand only managed 8 or 9 in last 2 sets)

3 sets of 10 Is, Ys & Ts with 2kg (only managed 5 on last set)

Mobility cool-down and rice bucket

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