Training Log Archive: Stijn

Warm-up on auto-belays + Moonboard. Got my first 7A :)

17,18,20,20,20
6B+ to 7A.

5 x 15s hanging L-sits with 30s rest (failed last set)
6 x 30s one-arm hangs on spray wall, alternating arms
Mobility cool-down

Goat Run 15km at Fairview. As usual, I lied to myself and said I would take it easy. Started at the back of the start chute and gradually passed people as I went. Pushing more and more until there didn't really seem like any other people to pass. Then a 28km runner told me I was in 4th, with 3rd just ahead. Game on :) Guy took off like a rocket when he saw me at the next water table. I kept the gap to ~100m on the undulating climb and then pushed the final 3km downhill hard. Thought he was gone but got sight of him with 1km to go and had a lekker sprint finish. 3rd place - fun times :) Winner was like 15mins ahead!

Really fun route, with flowy trails, steady climbs and up-close views of Paarl Rock. My first race in ages.

https://www.strava.com/activities/8104810897

Hip mobility routine

CR with Jo.

17,19,18L,22L,(24Lx),(22Lx),(25)

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

Mobility warm-up + easy shrugs & hangs
6 x 8s hang on 20mm +5kg with 2min rest
Pull-ups to warm-up
5 x 5 weighted pull-ups +14kg with 3min rest
5 x 10 finger rolls with 22.5kg, alternating arms
3 x frenchie pull-ups with 2min rest
Mobility cool-down

Evening scramble mission on Table Mountain with Lah. Up the rather airy Saddle Face C and down Platteklip as it got dark. Gorgeous evening :)

https://www.strava.com/activities/8097986876

Hip mobility

Warm-up on auto-belays + 4x4s on the spray wall.

17,19,19

3 sets of 10 I's, Y's and T's with 2kg
Mobility cool-down

Prom run with Fran

https://www.strava.com/activities/8081126202