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Training Log Archive: Stijn

In the 7 days ending Feb 9:

activity # timemileskm+m
  Climbing6 7:00:00 935
  Road Running3 2:01:48 15.16(8:02) 24.4(5:00) 300
  Cycling1 1:24:10 18.83(13.4/h) 30.3(21.6/h) 474
  Strength2 1:20:00
  Total11 11:45:58 33.99 54.7 1709

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MoTuWeThFrSaSu

Sunday Feb 9 #

9 AM

Road Running 33:20 intensity: (1:08 @1) + (17:44 @2) + (14:28 @3) 6.7 km (4:59 / km) +81m 4:41 / km
ahr:155 max:172 shoes: Asics Gel Nimbus 20

3 PM

Climbing 1:30:00 [4] +240m

Endurance session at CR with Rob.

18L,(26x)
21x5.99
20x7 (up-downs)
(24)

Saturday Feb 8 #

1 PM

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

CR with Rob. Good session but need a rest day at some point!

19L,20,(26L),23L,24,21L

Friday Feb 7 #

9 AM

Cycling 1:24:10 intensity: (36:39 @1) + (25:58 @2) + (18:13 @3) + (3:20 @4) 30.3 km (21.6 kph) +474m
ahr:144 max:183 shoes: Merida Big Nine TFS 500

Burbs ride over Westcliff and Northcliff.

TE 3.3 http://www.movescount.com/moves/move326408286
2 PM

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

CR with Rob. 19L,20L,20L,20L,(25x),(25).

Thursday Feb 6 #

6 AM

Road Running 56:59 [4] 11.4 km (5:00 / km) +153m 4:41 / km
shoes: Asics Gel Nimbus 20

Breakfast run with Neal. No HR data - seem to be having sensor issues..

http://www.movescount.com/moves/move326289569
2 PM

Strength 1:10:00 [4]

Mobility warm-up & some easy pull-ups and hangs
5 sets of campus board lock-offs on big rungs
3 sets of same on medium rungs
5 sets of 10s one-arm hangs (failing early)
5 sets of 10 finger rolls with 20kg
3 sets of max pull-ups with 2 min rest (12,9,7)
3 sets of 10 Ws to Is with 2kg
Mobility cool-down & rice bucket
Hip flexibility Goddess pose

Wednesday Feb 5 #

9 AM

Road Running 31:29 intensity: (2:06 @1) + (15:08 @2) + (14:15 @3) 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

Tuesday Feb 4 #

7 PM

Climbing 1:00:00 [4] +100m

CR with Rob. 18L,19,20,(26Lx),20L,21,21.

Monday Feb 3 #

1 PM

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

CR auto-belays and some climbs with Ryan.

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.

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