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Training Log Archive: Stijn

In the 7 days ending Mar 1, 2020:

activity # timemileskm+m
  Climbing5 4:30:00 535
  Hiking1 3:45:23 9.07(2.4/h) 14.6(3.9/h) 826
  Road Running2 1:26:42 10.87(7:58) 17.5(4:57) 182
  Strength1 1:00:00
  Trail Running1 52:11 5.59(9:20) 9.0(5:48) 111
  Total9 11:34:16 25.54 41.1 1654

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MoTuWeThFrSaSu

Sunday Mar 1, 2020 #

9 AM

Road Running 35:39 intensity: (3:30 @1) + (8:00 @2) + (17:44 @3) + (6:25 @4) 7.5 km (4:45 / km) +74m 4:32 / km
ahr:160 max:186 shoes: Asics Gel Nimbus 20

Some fartlek to ease into the speed work coming up.

TE 3.5 http://www.movescount.com/moves/move329072258
C • Oh yes... 3
3 PM

Climbing 1:00:00 [3] +135m

CR with Rob and Murray.

18L,20,21L,(26L),21L,21x4

Saturday Feb 29, 2020 #

5 PM

Climbing 1:00:00 [4] +140m

Auto-belays at CR.

18,17,19,20,25,(24a),23,21,20,19

Friday Feb 28, 2020 #

9 AM

Hiking 3:45:23 [2] 14.6 km (3.9 kph) +826m
shoes: Asics Gel Fuji Trabuco 6 #4

Glorious hike with Fran, following the first half of the 4 Peaks route. A tad more overgrown in summer but oh so green! :)

https://www.strava.com/activities/3138676220

Thursday Feb 27, 2020 #

6 AM

Road Running 51:03 intensity: (3:57 @1) + (23:12 @2) + (23:26 @3) + (28 @4) 10.0 km (5:06 / km) +108m 4:51 / km
ahr:155 max:177 shoes: Asics Gel Nimbus 20

Coffee run with Neal.

TE 3.1 http://www.movescount.com/moves/move328743728

Wednesday Feb 26, 2020 #

7 AM

Trail Running 52:11 intensity: (21:34 @1) + (20:48 @2) + (9:49 @3) 9.0 km (5:48 / km) +111m 5:28 / km
ahr:145 max:170 shoes: Brooks Cascadia 12

Easy Spruit & Delta Park with Anouk.

TE 2.8 http://www.movescount.com/moves/move328646327
4 PM

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

CR with Rob. 19L,21L,(26L),(26x),22,19,18.

Tuesday Feb 25, 2020 #

9 AM

Climbing 30:00 [3] +60m

Warm-up on auto-belays. 17,18,20,19.

Strength 1:00:00 [4]

Mobility warm-up & theraband stretches
5 sets of campus board lock-offs (2-4 x5 x2 on big rungs)
5 sets of 10 finger rolls with 20kg
10 pull-ups, 10 chin-ups, 6 pull-ups, 6 chin-ups w/2min rest
3 sets of 10 Ys with a theraband
Mobility cool-down

Monday Feb 24, 2020 #

8 PM

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

CR with Rob. Feeling a bit fatigued from the race still - probably the lack of paddling training ;)

20L,19L,(26Lx),(24x),21,(26),19

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