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Training Log Archive: Stijn

In the 7 days ending Mar 8, 2020:

activity # timemileskm+m
  Climbing5 3:45:00 515
  Road Running2 1:46:19 13.17(8:04) 21.2(5:01) 284
  Track Running2 1:37:37 10.56(9:14) 17.0(5:45) 88
  Trail Running1 1:10:40 5.03(14:02) 8.1(8:43) 264
  Strength2 1:10:00
  Total11 9:29:36 28.77 46.3 1151

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MoTuWeThFrSaSu

Sunday Mar 8, 2020 #

8 AM

Trail Running 1:10:40 [2] 8.1 km (8:43 / km) +264m 7:30 / km
shoes: Brooks Cascadia 12

Beautifully lush Klippies run with Fran.

http://www.movescount.com/moves/move329855468

Saturday Mar 7, 2020 #

7 AM

Track Running intervals 51:32 intensity: (4:56 @1) + (19:15 @2) + (12:49 @3) + (14:32 @4) 8.9 km (5:47 / km) +45m 5:39 / km
ahr:154 max:188 shoes: Asics Gel Nimbus 20

2.2 km WU; 10 x 400m with 90s recovery; 2.2km CD

Exactly 400m this time :) Slightly better HR too.

1:29 162 ahr 175 max
1:29 160 ahr 177 max
1:28 164 ahr 180 max
1:26 167 ahr 182 max
1:26 166 ahr 183 max
1:27 168 ahr 184 max
1:26 170 ahr 185 max
1:27 170 ahr 186 max
1:25 171 ahr 187 max
1:26 169 ahr 186 max

TE 3.2 http://www.movescount.com/moves/move329720908
4 PM

Climbing 45:00 [4] +75m

Quick climb with Rob - great feeling sticking the moves on the spicy "22"!

19L,20L,22L,21L,21L

Friday Mar 6, 2020 #

2 PM

Climbing 45:00 [4] +60m

CR with Rob. Bit of a fail session :-/

18L,20L,(26Lx),(22Lx),24L

Strength 10:00 [4]

10 x 5s pinch hangs on the minute
5 x 7s cylinder hangs with 30s rest

Thursday Mar 5, 2020 #

6 AM

Road Running 54:12 intensity: (2:33 @1) + (12:14 @2) + (21:08 @3) + (17:26 @4) + (51 @5) 11.2 km (4:50 / km) +158m 4:31 / km
ahr:163 max:192 shoes: Asics Gel Nimbus 20

Burbs run with Neal at a decent pace. Nice to be getting into this running rhythm again :)

TE 4.1 http://www.movescount.com/moves/move329527569
2 PM

Climbing 30:00 [3] +75m

Warm-up on auto-belays. Feeling strong on the wall :)

17,19,20,22,22
3 PM

Strength 1:00:00 [4]

Mobility warm-up & theraband stretches
5 sets of campus board lock-offs (2-4 x 5, medium rungs)
3 sets of same (2-4 x 5 x 2, big rungs)
5 sets of 10 finger rolls with 20kg
Alternating sets of pull-ups & chin-ups (8,8,8,8,3), 1min rest
5 sets of 10 Ys with theraband
Mobility cool-down

Wednesday Mar 4, 2020 #

11 AM

Road Running 52:07 intensity: (5:41 @1) + (29:20 @2) + (17:06 @3) 10.0 km (5:13 / km) +126m 4:54 / km
ahr:153 max:173 shoes: Asics Gel Nimbus 20

Easy Westcliff loop.

TE 3.1 http://www.movescount.com/moves/move329444423

Tuesday Mar 3, 2020 #

11 AM

Track Running intervals 46:05 intensity: (2:08 @1) + (15:28 @2) + (13:37 @3) + (13:45 @4) + (1:07 @5) 8.1 km (5:41 / km) +43m 5:33 / km
ahr:159 max:197 shoes: Asics Gel Nimbus 20

"400m" reps at Old Ed's. It seems the field loop is a touch longer than 400m - I shortened my laps slightly after the first 2, but can probs take another 10m off. Nice short grass to run on though, with some sections almost like astro. So pretty perfect for speed work.

2.3km WU; 8 x 410-430m w/ 90s recovery; 2.2km CD

3:36/km 172 ahr 182 max
3:34/km 170 ahr 186 max
3:29/km 170 ahr 187 max
3:35/km 172 ahr 187 max
3:31/km 174 ahr 192 max
3:34/km 174 ahr 193 max
3:36/km 176 ahr 193 max
3:31/km 177 ahr 195 max

Feeling like the start of a cold coming along and the high HR seems to agree (didn't feel like I was pushing THAT hard).

TE 3.4 http://www.movescount.com/moves/move329337922


5 PM

Climbing 1:00:00 [4] +235m

Endurance session with Rob.

17L,21,21x6.6,20L
19 up, 17 down x 3 (wasn't really getting pumped on these)

Monday Mar 2, 2020 #

5 PM

Climbing 45:00 [4] +70m

Some more projecting at CR with Rob. The 26 will go one of these days..

18L,20L,(26Lx),(26L),20

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