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Training Log: Stijn

In the last 7 days:

activity # timemileskm+m
  Climbing4 4:00:00 505
  Road Running2 1:29:15 10.44(8:33) 16.8(5:19) 194
  Cycling1 1:19:47 18.64(14.0/h) 30.0(22.6/h) 461
  Strength3 1:05:00
  Trail Running1 45:54 5.28(8:41) 8.5(5:24) 75
  Total9 8:39:56 34.36 55.3 1235
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WeThFrSaSuMoTu

Monday Feb 17 #

11 AM

Road Running 39:21 intensity: (1:58 @1) + (5:56 @2) + (21:22 @3) + (10:05 @4) 8.4 km (4:41 / km) +74m 4:29 / km
ahr:164 max:186 shoes: Asics Gel Nimbus 20

Feeling good, so pushed the pace, but kept it under control.

TE 4 http://www.movescount.com/moves/move327628172

Road Running warm up/down 6:29 [3] 1.1 km (5:54 / km) +3m 5:49 / km
ahr:160 max:168 shoes: Asics Gel Nimbus 20

Cool-down jog
1 PM

Climbing 1:00:00 [3] +100m

Warm-up on auto-belays, then 30 mins moon board (still shit) and spray wall.

18,20,20,19

Strength 5:00 [4]

Some mobility and 3 quick sets of 5 pull-ups.

Sunday Feb 16 #

9 AM

Cycling 1:19:47 intensity: (26:15 @1) + (26:34 @2) + (19:25 @3) + (7:33 @4) 30.0 km (22.6 kph) +461m
ahr:149 max:188 shoes: Merida Big Nine TFS 500

Westcliff & Northcliff loop. All-out effort on Northcliff, getting my PR, but only just! Feeling a tad stronger on the bike now - 5 training rides is enough for the Red Ants Rumble, right? ;)

TE 3.5 http://www.movescount.com/moves/move327450285
2 PM

Climbing 30:00 [4] +60m

Finally got the blue 24! Maybe it's the new harness ;)

18,19,20,24

Strength 40:00 [4]

Mobility warm-up & theraband stretches
5 sets of campus board lock-offs (2-4 x 5 x 2 on big rungs)
3 sets of max chin-ups with 2 min rest (15,9,6)
5 sets of 10 finger rolls with 20kg
Mobility cool-down & theraband stretches

Friday Feb 14 #

10 AM

Climbing 1:30:00 [4] +170m

Auto-belays at CR. Very close on the blue 24 now (got to last sloper) and can confirm that the slopey pinches on the green 24 are getting veeerry greasy!

18,20,20,(24a)
Smarties + top half of 24
23,25,(24a),24,23,21,20

Thursday Feb 13 #

7 AM

Trail Running 45:54 intensity: (51 @1) + (25:59 @2) + (18:01 @3) + (1:03 @4) 8.5 km (5:24 / km) +75m 5:10 / km
ahr:155 max:181 shoes: Brooks Cascadia 12

Spruit & Emmies with Anouk. Heavy to start, but eased into it. Some short strides at the end.

TE 3.1 http://www.movescount.com/moves/move327125029
4 PM

Strength 20:00 [3]

Mobility warm-up & theraband stretches
5 sets of 5 yoga ball Is, Ys & Ts with 2kg
3 sets of 10 Ws to Is with 2kg

Wednesday Feb 12 #

10 AM

Road Running 43:25 intensity: (21:39 @1) + (16:21 @2) + (5:25 @3) 7.3 km (5:57 / km) +117m 5:30 / km
ahr:137 max:164 shoes: Asics Gel Nimbus 20

Perfect recovery run with Fran :)

TE 2.4 http://www.movescount.com/moves/move327022809
7 PM

Climbing 1:00:00 [4] +175m

CR with Rob. I did some endurance reps while Rob went on a rampage! :)

19L,19L,22L,(25x),20x7,20

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