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Training Log Archive: Stijn

In the 7 days ending Oct 4:

activity # timemileskm+m
  Road Running3 2:17:26 16.59(8:17) 26.7(5:09) 205
  Climbing2 2:00:00 205
  Trail Running1 42:30 4.47(9:30) 7.2(5:54) 66
  Strength2 20:00
  Total7 5:19:56 21.06 33.9 476

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MoTuWeThFrSaSu

Saturday Oct 3 #

7 AM

Trail Running 42:30 [2] 7.2 km (5:54 / km) +66m 5:39 / km
shoes: Brooks Cascadia 12

Run along the lagoon track at Churchhaven with Fran.

https://www.strava.com/activities/4143791586

Friday Oct 2 #

9 AM

Climbing 1:00:00 [3] +100m

Warm-up on auto-belays + 30mins spray wall.

18,19,20,21

Strength 5:00 [3]

One arm hangs on various holds on the spray wall. 10s alternating.

Thursday Oct 1 #

12 PM

Road Running 47:29 [3] 10.1 km (4:42 / km) +117m 4:27 / km
shoes: Brooks Ghost 11

Felt light and springy at the start of this one so kept the pace comfortably quick. Had to push on the hills, but otherwise cruisy - such a great run :)

http://www.movescount.com/moves/move355121186
5 PM

Strength 15:00 [4]

Warm-up with easy hangs and pull-ups
5 sets of pull-ups with 1min rest (8,8,8,8,7)
3 sets of 10 threading the needle on each side

Wednesday Sep 30 #

6 PM

Climbing 1:00:00 [4] +105m

CR with Garreth & Jo.

17,19,19L,(25L),23,21,19

Tuesday Sep 29 #

5 PM

Road Running 30:59 [2] 5.8 km (5:21 / km) +43m 5:09 / km
shoes: Brooks Ghost 11

Run to the Camps Bay tide pool with Fran - quite headwindy..

https://www.strava.com/activities/4128642094

Monday Sep 28 #

7 AM

Road Running 58:58 [2] 10.8 km (5:28 / km) +45m 5:21 / km
shoes: Brooks Ghost 11

Run along the lagoons road in Wilderness with Fran. Beautifully fresh :)

https://www.strava.com/activities/4122474077

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