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Training Log Archive: Stijn

In the 7 days ending Feb 16:

activity # timemileskm+m
  Climbing4 4:00:00 495
  Cycling2 3:43:44 50.58(13.6/h) 81.4(21.8/h) 1258
  Road Running2 2:00:29 13.79(8:44) 22.2(5:26) 318
  Strength2 1:00:00
  Trail Running1 45:54 5.28(8:41) 8.5(5:24) 75
  Total10 11:30:07 69.66 112.1 2146

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MoTuWeThFrSaSu

Sunday Feb 16 #

9 AM

Cycling 1:19:47 intensity: (26:15 @1) + (26:34 @2) + (19:25 @3) + (7:33 @4) 30.0 km (22.6 kph) +461m
ahr:149 max:188 shoes: Merida Big Nine TFS 500

Westcliff & Northcliff loop. All-out effort on Northcliff, getting my PR, but only just! Feeling a tad stronger on the bike now - 5 training rides is enough for the Red Ants Rumble, right? ;)

TE 3.5 http://www.movescount.com/moves/move327450285
2 PM

Climbing 30:00 [4] +60m

Finally got the blue 24! Maybe it's the new harness ;)

18,19,20,24

Strength 40:00 [4]

Mobility warm-up & theraband stretches
5 sets of campus board lock-offs (2-4 x 5 x 2 on big rungs)
3 sets of max chin-ups with 2 min rest (15,9,6)
5 sets of 10 finger rolls with 20kg
Mobility cool-down & theraband stretches

Friday Feb 14 #

10 AM

Climbing 1:30:00 [4] +170m

Auto-belays at CR. Very close on the blue 24 now (got to last sloper) and can confirm that the slopey pinches on the green 24 are getting veeerry greasy!

18,20,20,(24a)
Smarties + top half of 24
23,25,(24a),24,23,21,20

Thursday Feb 13 #

7 AM

Trail Running 45:54 intensity: (51 @1) + (25:59 @2) + (18:01 @3) + (1:03 @4) 8.5 km (5:24 / km) +75m 5:10 / km
ahr:155 max:181 shoes: Brooks Cascadia 12

Spruit & Emmies with Anouk. Heavy to start, but eased into it. Some short strides at the end.

TE 3.1 http://www.movescount.com/moves/move327125029
4 PM

Strength 20:00 [3]

Mobility warm-up & theraband stretches
5 sets of 5 yoga ball Is, Ys & Ts with 2kg
3 sets of 10 Ws to Is with 2kg

Wednesday Feb 12 #

10 AM

Road Running 43:25 intensity: (21:39 @1) + (16:21 @2) + (5:25 @3) 7.3 km (5:57 / km) +117m 5:30 / km
ahr:137 max:164 shoes: Asics Gel Nimbus 20

Perfect recovery run with Fran :)

TE 2.4 http://www.movescount.com/moves/move327022809
7 PM

Climbing 1:00:00 [4] +175m

CR with Rob. I did some endurance reps while Rob went on a rampage! :)

19L,19L,22L,(25x),20x7,20

Tuesday Feb 11 #

10 AM

Cycling 2:23:57 intensity: (41:13 @1) + (1:03:28 @2) + (39:07 @3) + (9 @4) 51.4 km (21.4 kph) +797m
ahr:146 max:175 shoes: Merida Big Nine TFS 500

Almost exactly the same time as last time, but with a lower heart rate. Quads still pretty worked though!

TE 2.9 http://www.movescount.com/moves/move326923544
7 PM

Climbing 1:00:00 [3] +90m

CR with Rob. Sent my first 26 on lead in the gym! :) Just a short crux at the grade but it comes right at the end... Got it 5th go in total (3rd go on lead).

18L,20L,26L,21,(22L),20L

Monday Feb 10 #

11 AM

Road Running 1:17:04 intensity: (1:48 @1) + (31:25 @2) + (41:13 @3) + (2:38 @4) 14.9 km (5:10 / km) +201m 4:51 / km
ahr:159 max:179 shoes: Asics Gel Nimbus 20

Nice longer burbs run - it's been a while!

TE 3.6 http://www.movescount.com/moves/move326818047

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