Training Log Archive: StijnIn the 7 days ending Mar 29, 2020:
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Sunday Mar 29, 2020 #
8 AM
Trail Running 1:10:04 10.1 km (6:56 / km) +504m 5:33 / km
ahr:167 max:192 shoes: Brooks Cascadia 12
11 x Firebreak laps + change. Managed to run all the hills, but very close to walking by the last few laps.
TE 4.3 http://www.movescount.com/moves/move332254509
TE 4.3 http://www.movescount.com/moves/move332254509
3 PM
Strength 20:00 [4]
Theraband warm-up & easy pull-ups
Lock-off bumpers using underside of stairs - 2 sets of 2 x alternating 5 on each side, then failed 3rd set so switched to 3 more sets of 1 x alternating 5 on each side
5 sets of push-ups on the minute (12,12,12,12,7)
Theraband and mobility cool-down
Lock-off bumpers using underside of stairs - 2 sets of 2 x alternating 5 on each side, then failed 3rd set so switched to 3 more sets of 1 x alternating 5 on each side
5 sets of push-ups on the minute (12,12,12,12,7)
Theraband and mobility cool-down
Saturday Mar 28, 2020 #
3 PM
Strength 15:00 [4]
Therband warm-ups + some light hangs + back & shoulder mobility
5 sets of push-ups on the minute (12,12,12,12,6)
Some more hangs + theraband cool-down
5 sets of push-ups on the minute (12,12,12,12,6)
Some more hangs + theraband cool-down
Friday Mar 27, 2020 #
11 AM
Trail Running 38:28 6.1 km (6:18 / km) +302m 5:03 / km
ahr:168 max:192 shoes: Brooks Cascadia 12
Laps of the 750m trail loop around the property firebreak including a steep, but runnable ~45m climb on each lap. Starts hurting pretty quickly so this should make me strong!
TE 4.1 http://www.movescount.com/moves/move332003743
TE 4.1 http://www.movescount.com/moves/move332003743
4 PM
Strength 30:00 [4]
Theraband warm-up
6 sets of 7/3 repeaters on a 35mm edge with double rest in between sets (1:46,1:16,1:14,1:04,45s,45s)
6 sets of 7/3 repeaters on a 35mm edge with double rest in between sets (1:46,1:16,1:14,1:04,45s,45s)
Thursday Mar 26, 2020 #
11 AM
Road Running 52:33 [3] 11.1 km (4:44 / km) +115m 4:30 / km
shoes: Brooks Ghost 11
4 PM
Strength 20:00 [4]
Theraband warm-up
5 sets of 7 pull-ups with 2 min rest
5 sets of 10 push-ups on the minute
5 sets of 7 pull-ups with 2 min rest
5 sets of 10 push-ups on the minute
Wednesday Mar 25, 2020 #
11 AM
Road Running 30:52 6.1 km (5:04 / km) +70m 4:47 / km
ahr:146 max:173 shoes: Brooks Ghost 11
Short loop up to the Jonkershoek Reserve Gate (closed) and back. GPS very confused for first 3km, so corrected the distance.
TE 2.6 http://www.movescount.com/moves/move331765427
TE 2.6 http://www.movescount.com/moves/move331765427
5 PM
Strength 10:00 [3]
Some warm-up stuff with the theraband and then 5 sets of 10 push-ups on the minute.
Tuesday Mar 24, 2020 #
8 AM
Climbing 30:00 [4] +25m
Warmed-up by climbing bolt-to-bolt on my project, but got spat off on both send burns after that. Draws are off now and we're locking-down in the Jonkershoek valley!
(26L),(26Lx),(26Lx)
(26L),(26Lx),(26Lx)
Monday Mar 23, 2020 #
8 AM
Hiking 5:15:07 [1] 18.0 km (3.4 kph) +1036m
shoes: Brooks Cascadia 12
Bloupunt hike with side-trips to some waterfalls with Fran :)
https://www.strava.com/activities/3209776538
https://www.strava.com/activities/3209776538