Training Log Archive: StijnIn the 7 days ending Feb 16, 2020:
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Sunday Feb 16, 2020 #
9 AM
Cycling 1:19:47 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
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
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
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, 2020 #
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
18,20,20,(24a)
Smarties + top half of 24
23,25,(24a),24,23,21,20
Thursday Feb 13, 2020 #
7 AM
Trail Running 45:54 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
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
5 sets of 5 yoga ball Is, Ys & Ts with 2kg
3 sets of 10 Ws to Is with 2kg
Wednesday Feb 12, 2020 #
10 AM
Road Running 43:25 7.3 km (5:57 / km) +117m 5:30 / km
ahr:137 max:164 shoes: Asics Gel Nimbus 20
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
19L,19L,22L,(25x),20x7,20
Tuesday Feb 11, 2020 #
10 AM
Cycling 2:23:57 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
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
18L,20L,26L,21,(22L),20L
Monday Feb 10, 2020 #
11 AM
Road Running 1:17:04 14.9 km (5:10 / km) +201m 4:51 / km
ahr:159 max:179 shoes: Asics Gel Nimbus 20