Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Stijn

In the 7 days ending Jan 31:

activity # timemileskm+m
  Climbing4 3:15:00 315
  Cycling1 1:51:20 19.76(10.6/h) 31.8(17.1/h) 475
  Trail Running1 1:49:47 7.64(14:22) 12.3(8:56) 748
  Road Running2 1:22:19 10.13(8:08) 16.3(5:03) 122
  Strength2 35:00
  Total8 8:53:26 37.53 60.4 1660

«»
1:51
0:00
» now
MoTuWeThFrSaSu

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

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

« Earlier | Later »