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Training Log Archive: Stijn

In the 28 days ending Feb 28, 2013:

activity	#	time	miles		km		+m
Road Running	14	14:04:30	105.39	(8:01)	169.61	(4:59)	2129
Trail Running	2	5:21:00	31.69	(10:08)	51.0	(6:18)	1180
Strength	6	1:10:00
Total	22	20:35:30	137.08		220.61		3309

3:36

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Tuesday Feb 26, 2013 #

Note
(sick)

It seems I've come down with a cold. No Northcliff for me this month :-( Here's hoping I can shake this properly before forest run next weekend!

Monday Feb 25, 2013 #

6 PM

Road Running warm up/down 13:28 [1] 2.0 km (6:44 / km)
shoes: Asics Gel Nimbus 14

Road Running hills (AR Club Feb Challenge) 4:38 [5] 1.05 km (4:25 / km) +68m 3:20 / km
shoes: Asics Gel Nimbus 14

Sylvia's Pass TT with Kev, Sarah & Steph. Maxxed out early on and tried to hold it there. Tasting blood at the end says it was a solid effort!

Saturday Feb 23, 2013 #

Note

Deloitte Marathon

6 AM

Road Running race (Deloitte Marathon) 3:36:21 [4] 42.2 km (5:08 / km) +575m 4:48 / km
shoes: Asics Gel Nimbus 14

My 2nd marathon and a significantly tougher route. Entry collections were a disaster of note with one huge scrum at the tables, piles of envelopes being thrown into the crowd and other fairly entertaining mob-mentality behaviour. Eventually I ran to the start without my number and started waaay back - hence a slow first few kms.

Awesome route with some solid climbs and views over the Pretoria city bowl from the top of Klapperkop. Also got to run through my old school grounds twice.

Ran the first 21km in about 1:42 so faded quite a bit on the 2nd lap (1:54). My mind just wasn't in it at the end; stopped for the loo (2 mins) and put in a few walks on the last few hills.

Still chuffed with my time and really enjoyed the race!

Splits analysis paralysis:

5km - 26:24
6km - 4:52
7km - 4:29
8km - 5:12
9km - 4:30
10km - 4:19 (5km in 23:22; 10km in 49:46)
11km - 4:18
12km - 4:10
13km - 4:45 (incl ~ 30 second pee-stop)
14km - 4:35
15km - 4:37 (5km in 22:25; 15km in 1:12:11)
16km - 5:03
17km - 4:57
18km - 4:50
19 & 20 km - 9:55 (5km in 24:45; 10km in 47:10; 20km in 1:36:56)
21 km - 4:47 (1st half in ~ 1:42:13)
22 & 23km - 10:03
24km - 5:09
25km - 4:55 (5km in 24:54; 25km in 2:01:50)
26km - 5:36
27 & 28 km - 10:06
29 & 30 km - 10:10 (5km in 25:52; 10km in 50:46; 30km in 2:27:42)
31km - 5:03
32km - 4:52
33km - 4:48
34 & 35 km - 11:03 (5km in 25:46; 35km in 2:53:28)
36 & 37 km - 11:00
38km - 8:23 (incl ~ 2:30 loo stop)
39 & 40 km - 11:43 (5km in 31:06; 10km in 56:52; 40km in 3:24:34)
41 & 42.2km - 11:47 (2nd half in ~ 1:54:08)

Placed 238th out of 2121 finishers.

Thursday Feb 21, 2013 #

7 PM

Strength 10:00 [4]

Wednesday Feb 20, 2013 #

6 PM

Road Running 28:27 [3] 6.0 km (4:45 / km) +60m 4:31 / km
shoes: Asics Gel Nimbus 14

Feeling good! Last run before the marathon on Saturday. 4/5 difficulty course so even though I won't be racing it, it'll still be a tough run..

C • Pretoria marathon? 2

Tuesday Feb 19, 2013 #

6 AM

Road Running 1:02:00 [2] 11.4 km (5:26 / km) +188m 5:01 / km
shoes: Asics Gel Nimbus 14

12th ave hills route with Kev. Lekker run!

Monday Feb 18, 2013 #

6 PM

Road Running 33:20 [3] 7.1 km (4:42 / km) +105m 4:22 / km
shoes: Asics Gel Nimbus 14

Sunday Feb 17, 2013 #

8 AM

Road Running 32:30 [3] 6.5 km (5:00 / km) +100m 4:39 / km
shoes: Asics Gel Nimbus 14

Run from Old Eds to Munro Dr and back via a longer route. Also did one lap of the hill as a recce.

Road Running hills (AR Club Feb Challenge) 3:04 [5] 0.76 km (4:02 / km) +43m 3:09 / km
shoes: Asics Gel Nimbus 14

Munro Dr flat out. With Neal & Kev. Neal is keeping his time to himself for now, but I will reveal that he was faster...

C • Tactics 4

2 PM

Strength 10:00 [3]

Saturday Feb 16, 2013 #

8 AM

Trail Running 2:41:00 [4] 22.5 km (7:09 / km) +930m 5:56 / km
shoes: Asics Gel Trail Sensor 5

2 laps of the day trail at Suikerbosrand. Technical and slippery in places.. Even splits despite having to walk more of the hills on the 2nd lap.

Friday Feb 15, 2013 #

5 PM

Road Running 10:00 [2] 2.0 km (5:00 / km)

In jeans, to make it to Builders Warehouse before it closed, while Fran battled the traffic :-)

Thursday Feb 14, 2013 #

6 PM

Road Running 30:00 [2] 6.0 km (5:00 / km) +60m 4:46 / km
shoes: Asics Gel Nimbus 14

Wednesday Feb 13, 2013 #

6 AM

Road Running 1:13:00 [3] 15.3 km (4:46 / km) +170m 4:31 / km
shoes: Asics Gel Nimbus 14

Tuesday Feb 12, 2013 #

7 PM

Strength 5:00 [4]

Monday Feb 11, 2013 #

6 PM

Road Running 33:30 [3] 7.1 km (4:43 / km) +105m 4:24 / km
shoes: Asics Gel Nimbus 14

Awesome sunset run. Calves a bit tight but felt great otherwise!

Sunday Feb 10, 2013 #

10 PM

Strength 10:00 [4]

Saturday Feb 9, 2013 #

6 AM

Road Running race (Bronkhorstspruit 32) 2:34:34 [3] 32.3 km (4:47 / km) +300m 4:34 / km
shoes: Asics Gel Nimbus 14

Gradually undulating course with 3 long slow-poison hills. It was pouring when I left Joburg at 4am but it cleared up nicely before the start. Kept to a mostly-comfortable pace but the last 8km still required a bit of vasbyt! Need to carry some nutrition with me and not just rely on Coke at water tables...

Didn't have a watch so only got a few splits when asking other runners the race time:

10km - 49min
16km - 1h16m
21km - 1h40m
25km - 2h
29km - 2h20m

Placed 80th out of 1510 finishers.

Wednesday Feb 6, 2013 #

5 PM

Road Running 57:00 [3] 12.0 km (4:45 / km) +110m 4:33 / km
shoes: Asics Gel Nimbus 14

Felt a bit clunky today... shoes will still need some breaking in.

Tuesday Feb 5, 2013 #

6 PM

Road Running 39:00 [3] 7.9 km (4:56 / km) +120m 4:35 / km
shoes: Asics Gel Nimbus 14

Ran to Kinetic for the AR Club Orienteering meeting. Via the prison, Naivasha, Bowling and 12th. Loving the new shoes :-)

No watch again... need to replace the batteries.

Monday Feb 4, 2013 #

Note

My entry for Two Oceans 56km is in! Got myself a B-seeding with my Kaapsehoop Marathon time. Gonna have to ensure I don't start too fast though :-)

C • Nice! Well Done :) 1

9 PM

Strength 20:00 [3]

Sunday Feb 3, 2013 #

7 AM

Trail Running 2:40:00 [3] 28.5 km (5:37 / km) +250m 5:23 / km
shoes: Asics Gel Trail Sensor 5

Was going to run road but my right shin is a bit tender so opted for the softer terrain instead: Up the Spruit from home to Delta Park and back... it's a looong way! Really empty towards the end so the Coke at Chilli Lane was heaven :-)

Didn't have a watch so time is rounded.

Friday Feb 1, 2013 #

6 PM

Road Running 53:38 [2] 10.0 km (5:22 / km) +125m 5:03 / km
shoes: Asics Gel Nimbus 13

Dragged Kevin's fat ass around my usual route :-)

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