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Training Log Archive: Stijn

In the 7 days ending Sep 11, 2022:

activity	#	time	miles		km		+m
Climbing	4	4:00:00					555
Road Running	3	2:47:15	20.01	(8:22)	32.2	(5:12)	350
Strength	2	1:30:00
Trail Running	1	1:02:40	6.34	(9:53)	10.2	(6:09)	365
Total	9	9:19:55	26.35		42.4		1270

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Sunday Sep 11, 2022 #

12 PM

Climbing 1:00:00 [3] +90m

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

17,19,19,19

Saturday Sep 10, 2022 #

8 AM

Road Running 1:08:17 [3] 12.9 km (5:18 / km) +231m 4:51 / km
shoes: Brooks Ghost 14

Over Chappies and back from Noordhoek with Fran and Vaughan (who was finishing a 30k run from Sea Point).

https://www.strava.com/activities/7783093521

1 PM

Climbing 1:00:00 [4] +235m

Auto-belays at CR.

18,19,19,22,25
20x4.9
19x6

Friday Sep 9, 2022 #

11 AM

Road Running 48:40 [2] 9.3 km (5:14 / km) +6m 5:13 / km
shoes: Brooks Ghost 14

Prom run - heavy legs.

https://www.strava.com/activities/7778994328

Mobility warm-up
Easy shrugs, pull-ups & hangs
6 sets of 6 x 7/3 repeaters on 33mm with 3min rest
5 x 10 finger rolls with 17.5kg, alternating arms
3 x 15s hanging L-sits with 30s rest
One-arm hangs on spray wall
3 sets of 10 Is, Ys & Ts with 2kg
Mobility cool-down

6 PM

Trail Running 1:02:40 [3] 10.2 km (6:09 / km) +365m 5:13 / km

Sunset loop of Lion's Head.

https://www.strava.com/activities/7775708449

Wednesday Sep 7, 2022 #

6 PM

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

CR with Lauren. Good session with some committing climbing!

18,19,19L,21L,(26Lx),(25L),(24Lx),23L

Tuesday Sep 6, 2022 #

12 PM

Road Running 50:18 [3] 10.0 km (5:02 / km) +113m 4:46 / km
shoes: Brooks Ghost 14

https://www.strava.com/activities/7763034535

Monday Sep 5, 2022 #

3 PM

Climbing 1:00:00 [4] +120m

Auto-belays at CR. 17,18,19,20,(25a)x5.

Strength 30:00 [4]

5 x 6 pull-ups with 1min rest
2 x 15s hanging L-sits & 3 x 15s hanging leg tucks with 30s rest
5 x 20s one arm hangs on spray wall, alternating arms
2 seta of 10 Is, Ys & Ts with 2kg
Mobility cool-down

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