Training Log Archive: StijnIn the 7 days ending Mar 20, 2022:
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Sunday Mar 20, 2022 #
8 AM
Hiking 4:05:36 [2] 10.7 km (2.6 kph) +964m
shoes: Brooks Cascadia 12
Saturday Mar 19, 2022 #
9 AM
Hiking 4:19:23 [1] 15.9 km (3.7 kph) +566m
shoes: Brooks Cascadia 12
3-day hike in the Groot Winterhoek with Fran, Andrew & Hayley. Camped at Perdevlei, on the far side of the reserve and explored some of the peaks there.
Day 1: https://www.strava.com/activities/6862378897
Day 1: https://www.strava.com/activities/6862378897
Friday Mar 18, 2022 #
11 AM
Strength 40:00 [4]
Easy hangs, pull-ups & push-ups to warm-up
3 x 15s hanging L-sits with 30s rest
3 x 5 power pull-ups with 2min rest
3 x frenchies with 2min rest
3 x 5 pull-ups with 1min rest
5 x 5 hanging leg tucks with 30s rest
3 x 10 push-ups with 1min rest
3 x 15s hanging L-sits with 30s rest
3 x 5 power pull-ups with 2min rest
3 x frenchies with 2min rest
3 x 5 pull-ups with 1min rest
5 x 5 hanging leg tucks with 30s rest
3 x 10 push-ups with 1min rest
4 PM
Trail Running 53:23 [2] 8.1 km (6:35 / km) +312m 5:32 / km
shoes: Brooks Cascadia 12
Thursday Mar 17, 2022 #
9 AM
Road Running 46:38 [2] 9.0 km (5:11 / km) +103m 4:54 / km
shoes: Brooks Ghost 14
1 PM
Climbing 1:00:00 [4] +100m
Warm-up on auto-belays + 4x4s on the spray wall.
18,19,20
18,19,20
Wednesday Mar 16, 2022 #
7 AM
Trail Running 58:13 [3] 10.1 km (5:46 / km) +393m 4:50 / km
shoes: Brooks Cascadia 12
Nice brisk run on the mostly-flowy Lion's Head trails. So fun!
https://www.strava.com/activities/6831542045
https://www.strava.com/activities/6831542045
Tuesday Mar 15, 2022 #
7 AM
Road Running tempo 46:30 [3] 10.1 km (4:36 / km) +24m 4:33 / km
shoes: Brooks Ghost 14
1.6km warm-up
5km tempo @ 4:13/km (21:04)
3.5km cool-down
Happy with that - felt pretty sustainable, except for tightish hammies at times.
https://www.strava.com/activities/6826010510
5km tempo @ 4:13/km (21:04)
3.5km cool-down
Happy with that - felt pretty sustainable, except for tightish hammies at times.
https://www.strava.com/activities/6826010510
6 PM
Climbing 1:00:00 [4] +120m
CR with Lauren.
17,19,21L,(26Lx),(27Lx),21,23,21L,(23)
17,19,21L,(26Lx),(27Lx),21,23,21L,(23)
Monday Mar 14, 2022 #
11 AM
Road Running 45:00 [3] 8.7 km (5:10 / km) +251m 4:31 / km
shoes: Brooks Ghost 14
5 PM
Climbing 30:00 [3] +60m
Auto-belays to warm-up. 16,18,19,21.
Strength 30:00 [4]
Easy hangs & pull-ups
6 sets of 7/3 repeaters on 33mm with 3min rest
2 sets of 10 I's, Y's & T's with 1kg
Mobility cool-down
6 sets of 7/3 repeaters on 33mm with 3min rest
2 sets of 10 I's, Y's & T's with 1kg
Mobility cool-down