Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Stijn

In the 7 days ending Nov 8, 2020:

activity	#	time	miles		km		+m
Climbing	4	3:45:00					375
Road Running	3	2:47:47	20.38	(8:14)	32.8	(5:07)	455
Strength	1	45:00
Total	8	7:17:47	20.38		32.8		830

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Sunday Nov 8, 2020 #

7 AM

Road Running 41:55 [3] 7.6 km (5:31 / km) +113m 5:08 / km
shoes: Brooks Ghost 11

The old burbs route with Fran. Colourful and bright! But where is the oxygen? ;)

https://www.strava.com/activities/4305370310

4 PM

Climbing 1:00:00 [4] +110m

The beat-down continues...

17,18,21,(25a),(25a)x3,(22a)x2,(21a),20

Saturday Nov 7, 2020 #

3 PM

Climbing 1:00:00 [4] +90m

Holiday grades are over! Joburg CityRock auto-belays and bumped into Cath so got some lead in too :)

17,19,21,22L,(23L),20

Thursday Nov 5, 2020 #

11 AM

Road Running 1:14:07 [4] 15.1 km (4:55 / km) +234m 4:33 / km
shoes: Brooks Ghost 11

Hilly burbs route up past Kristenbosch. Pretty hot out there!

https://www.strava.com/activities/4288688127

Wednesday Nov 4, 2020 #

7 PM

Climbing 45:00 [4] +75m

CR with Justin. 17,21,24L,(23Lx),(24L).

Tuesday Nov 3, 2020 #

7 AM

Road Running 51:45 [3] 10.1 km (5:07 / km) +108m 4:52 / km
shoes: Brooks Ghost 11

https://www.strava.com/activities/4278881353

6 PM

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

CR with Lauren. 17,19,21,(24L),(26Lx),22L,20L.

Easy mobility, pull-ups and hangs to warm up
6 sets of 7/3 repeaters on 35mm with 3min rest
5 sets of 10 finger rolls with 16kg, alternating arms
5 sets of pull-ups (8,8,8,6,4) with 1min rest
Various one arm hangs on the spray wall