Training Log Archive: StijnIn the 7 days ending Feb 5, 2020:
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| Th | Fr | Sa | Su | Mo | Tu | We | ||||||||||
Wednesday Feb 5, 2020 #
9 AM
Road Running 31:29 6.3 km (5:00 / km) +66m 4:45 / km
ahr:155 max:173 shoes: Asics Gel Nimbus 20
1 PM
Climbing 1:30:00 [4] +325m
Endurance session on the auto-belays.
18,19,20,(24a)
20x3,21,20x2,21,20x5 all in-a-row
17x4 (up-down-up-down)
19,18
18,19,20,(24a)
20x3,21,20x2,21,20x5 all in-a-row
17x4 (up-down-up-down)
19,18
Tuesday Feb 4, 2020 #
7 PM
Climbing 1:00:00 [4] +100m
CR with Rob. 18L,19,20,(26Lx),20L,21,21.
Monday Feb 3, 2020 #
1 PM
Climbing 1:00:00 [4] +90m
CR auto-belays and some climbs with Ryan.
17,20,21,24,21L,20L
17,20,21,24,21L,20L
Strength 10:00 [3]
Short session upstairs - 5 sets of wide pull-ups (3,4,5,5,5) & some one arm hangs.
Sunday Feb 2, 2020 #
6 AM
Hiking 6:50:19 [2] 21.1 km (3.1 kph) +190m
shoes: Asics Gel Fuji Trabuco 6 #3
Long day out all the way down to the cars again, mainly because of the extremely slow boulder-hopping down Fangs Pass. Took us 4 hours to cover the first 4km, but wonderful to be in these wild & remote spots. It got very hot on the long slog out...
https://www.strava.com/activities/3065659579
https://www.strava.com/activities/3065659579
Saturday Feb 1, 2020 #
7 AM
Hiking 6:29:51 [2] 19.3 km (3.0 kph) +1686m
shoes: Asics Gel Fuji Trabuco 6 #3
Up Mnweni Pass and around the Cutback to overnight in Fangs Cave. Beaut of a day with insane views of the Pinnacles and Manxome Pass :) Never seen so many sheep, cows and Basothos up on the escarpment - like a massive farm up there!
https://www.strava.com/activities/3065658948
https://www.strava.com/activities/3065658948
Friday Jan 31, 2020 #
11 AM
Hiking 3:29:35 [2] 14.7 km (4.2 kph) +657m
shoes: Asics Gel Fuji Trabuco 6 #3
3-day hike in the Mnweni area of the Berg with Vaughan & Brent. Super lush and green this time of year!
First day was up to 5-Star Cave after an early drive from Joburg. Stormy all the way, with us even setting up our tent for an hour to sit out the worst of it.
https://www.strava.com/activities/3067381246
First day was up to 5-Star Cave after an early drive from Joburg. Stormy all the way, with us even setting up our tent for an hour to sit out the worst of it.
https://www.strava.com/activities/3067381246
Thursday Jan 30, 2020 #
12 PM
Road Running 43:16 8.4 km (5:09 / km) +74m 4:56 / km
ahr:160 max:187 shoes: Asics Gel Nimbus 20
2 PM
Strength 1:00:00 [4]
Mobility warm-up + some easy pull-ups
Campus board lock-off sets x 10 (big & small rungs, feet on & off)
5 sets of pull-ups on the minute (7,7,5,4,3) - tired!
5 sets of 10 finger rolls with 20kg (left hand failed towards the end)
3 sets of Is, Ys and Ts with 2kg (10,10,5)
Face pulls, rice bucket & mobility cool-down
Campus board lock-off sets x 10 (big & small rungs, feet on & off)
5 sets of pull-ups on the minute (7,7,5,4,3) - tired!
5 sets of 10 finger rolls with 20kg (left hand failed towards the end)
3 sets of Is, Ys and Ts with 2kg (10,10,5)
Face pulls, rice bucket & mobility cool-down