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Training Log Archive: Stijn

In the 7 days ending Jan 31:

activity	#	time	miles		km		+m
Climbing	4	3:15:00					315
Cycling	1	1:51:20	19.76	(10.6/h)	31.8	(17.1/h)	475
Trail Running	1	1:49:47	7.64	(14:22)	12.3	(8:56)	748
Road Running	2	1:22:19	10.13	(8:08)	16.3	(5:03)	122
Strength	2	35:00
Total	8	8:53:26	37.53		60.4		1660

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Sunday Jan 31 #

7 AM

Cycling 1:51:20 [1] 31.8 km (17.1 kph) +475m
shoes: Merida Big Nine TFS 500

Drizzly ride with Fran over Ou Kaapse Weg & Blackhill. It's been so long since I rode my bike - I literally had to take the Red Ants Rumble race number off it lol :)

https://www.strava.com/activities/4708677185

C • Ha! 1

Saturday Jan 30 #

11 AM

Climbing 45:00 [4] +30m

At the Hole on a pearler of a day with Justin & Lauren. Tried the moves on a long 27 there, but couldn't quite stick the 2 cruxes - keen to try some subtly different foot beta that Justin found next time. Also got to see the mass occupation of Muizenberg beach from above!

(27Lx)x2

Friday Jan 29 #

7 AM

Trail Running 1:49:47 [3] 12.3 km (8:56 / km) +748m 6:51 / km
shoes: Brooks Cascadia 12

Nice exploratory loop in the hills above Muizenberg, linking Muizenberg Peak, Kalk Bay Peak, Ridge Peak and St James Peak. Pretty rocky & technical in places.

https://www.strava.com/activities/4698274634

Thursday Jan 28 #

11 AM

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

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

17,19,20,(23a),23

Strength 5:00 [3]

Some one arm hangs on the spray wall.

Wednesday Jan 27 #

9 AM

Road Running 39:23 [3] 7.7 km (5:07 / km) +82m 4:51 / km
shoes: Brooks Ghost 11

The other side of Boyes Drive this time, with a nice start along the vlei path. SE headwind on the Boyes climb though oof.

https://www.strava.com/activities/4687960162

Tuesday Jan 26 #

Road Running 42:56 [3] 8.6 km (5:00 / km) +40m 4:53 / km
shoes: Brooks Ghost 11

Along main rd to the Kalk Bay Pier and back.

https://www.strava.com/activities/4682354112

11 AM

Climbing 30:00 [3] +60m

Warm-up on auto-belays. 17,19,20,21.

Strength 30:00 [4]

Shoulder & back mobility
5 sets of 4 weighted pull-ups @ 124% bodyweight with 3min rest
5 sets of 10 finger rolls with 17.5kg
3 x 10s hanging L-sits with 30s rest
2 sets of 6 hanging leg tucks with 30s rest
Theraband stretches
Shoulder & back mobility

Monday Jan 25 #

10 AM

Climbing 1:00:00 [4] +115m

Auto-belays at CR. Got the crimpy 27 (8 goes overall), but the 23 next door is still giving me grief ;)

17,19,20,22,27,(23a)x2,21

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