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Training Log Archive: Stijn

In the 28 days ending Feb 28, 2015:

activity # timemileskm+m
  Cycling8 12:22:26 153.85(12.4/h) 247.6(20.0/h) 3236
  Hiking2 6:49:40 12.37(1.8/h) 19.9(2.9/h) 923
  Mountain Biking1 2:09:19 25.04(11.6/h) 40.3(18.7/h) 765
  Trail Running2 2:03:08 11.62(10:36) 18.7(6:35) 334
  Road Running2 1:31:53 10.07(9:08) 16.2(5:40) 176
  Strength15 1:15:00
  Climbing1 15:00 25
  Total31 26:26:26 212.94 342.7 5459

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Saturday Feb 28, 2015 #

8 AM

Cycling 1:59:37 intensity: (54:25 @1) + (48:12 @2) + (17:00 @3) 36.3 km (18.2 kph) +529m
ahr:125 max:160 shoes: Giant Escape 2

Burbs ride with Fran on our touring steeds. Stopped for breakfast on 4th as well.

TE 2.3 http://www.movescount.com/moves/move54147370

Friday Feb 27, 2015 #

6 PM

Strength 5:00 [4]

Thursday Feb 26, 2015 #

7 PM

Strength 5:00 [4]

Wednesday Feb 25, 2015 #

7 PM

Cycling 2:22:23 intensity: (21:27 @1) + (31:12 @2) + (1:01:59 @3) + (27:45 @4) 52.7 km (22.2 kph) +782m
ahr:149 max:180 shoes: Merida Big Nine TFS 500

Lekker longish night ride through the extended burbs. Cruised all the way to Sunninghill and back.

TE 3.1 http://www.movescount.com/moves/move53951667

Tuesday Feb 24, 2015 #

6 AM

Road Running 47:33 intensity: (40 @1) + (5:44 @2) + (31:49 @3) + (9:20 @4) 8.4 km (5:40 / km) +96m 5:21 / km
ahr:157 max:179 shoes: Asics Gel Nimbus 15 #3

Westcliff loop via the side stairs with Fran and Charne.

TE 3.2 http://www.movescount.com/moves/move53806816
5 PM

Strength 5:00 [4]

Monday Feb 23, 2015 #

Note

Made the mistake of trying to buy flat pedals and a gel saddle from Dunkeld Cycles. After searching the entire store and workshop, the end result was a "Sorry sir - you're going to have to try a place like Linden Cycles for the more entry-level stuff." :)
6 PM

Strength 5:00 [4]

Sunday Feb 22, 2015 #

7 AM

Hiking 3:37:04 intensity: (3:22:40 @1) + (14:24 @2) 9.7 km (2.7 kph) +536m
ahr:106 max:165 shoes: Asics Gel Fuji Sensor #2

Day 2 back to Aloe Kaya, via spiderweb-infested indigenous forest and plenty of rock mazes up on the plateau. Started getting a bit contrived towards the end when you could see the finish, but the path kept ducking and diving through yet another little outcrop/tunnel.

Nice weekend :)

TE 2.3 http://www.movescount.com/moves/move53652160

Saturday Feb 21, 2015 #

8 AM

Hiking 3:12:36 intensity: (2:48:22 @1) + (22:58 @2) + (1:16 @3) 10.2 km (3.2 kph) +387m
ahr:107 max:150 shoes: Asics Gel Fuji Sensor #2

Fran, Inneke and I did the 2-day Oom Paul's hike at the Num Num Trails. Day 1 was from Aloe Kaya hut, along the escarpment, past an impressive waterfall (Uitkomst), down an indigenous forest gorge with loads of bridges and then a last climb up to the Bermanzi Stables hut.

Logged moving time only.

TE 1.8 http://www.movescount.com/moves/move53652193

Friday Feb 20, 2015 #

6 AM

Trail Running 46:29 intensity: (18 @1) + (4:24 @2) + (24:41 @3) + (17:06 @4) 8.6 km (5:24 / km) +63m 5:13 / km
ahr:161 max:183 shoes: Salomon Sense Pro

Spruit run with Charne - to Delta and back.

TE 3.6 http://www.movescount.com/moves/move53416886
8 PM

Strength 5:00 [4]

Thursday Feb 19, 2015 #

5 PM

Cycling 1:09:15 intensity: (13:10 @1) + (20:05 @2) + (28:00 @3) + (8:00 @4) 23.4 km (20.3 kph) +341m
ahr:144 max:177 shoes: Merida Big Nine TFS 500

Cycling through the burbs in the afternoon is a bad idea... too much freaking traffic!

TE 2.8 http://www.movescount.com/moves/move53364882
7 PM

Strength 5:00 [4]

Wednesday Feb 18, 2015 #

5 PM

Strength 5:00 [4]

Tuesday Feb 17, 2015 #

6 AM

Road Running 44:20 intensity: (24 @1) + (8:24 @2) + (28:47 @3) + (6:45 @4) 7.8 km (5:41 / km) +80m 5:24 / km
ahr:155 max:173 shoes: Asics Gel Nimbus 15 #3

Chilled run with Fran.
5 PM

Strength 5:00 [4]

Monday Feb 16, 2015 #

5 PM

Cycling 1:58:01 intensity: (19:39 @1) + (37:30 @2) + (44:22 @3) + (16:30 @4) 41.2 km (20.9 kph) +544m
ahr:144 max:180 shoes: Merida Big Nine TFS 500

Cruise around the burbs, trying to avoid traffic as much as possible. Had to plug my first ever puncture as well. Shows how little I've been riding...

TE 3 http://www.movescount.com/moves/move53118803

Sunday Feb 15, 2015 #

9 AM

Cycling 1:13:37 intensity: (48:53 @1) + (17:09 @2) + (7:28 @3) + (7 @4) 21.4 km (17.4 kph) +211m
ahr:115 max:168 shoes: Giant Escape 2

Took our touring bikes out for their first spin, with a stop at Vida on the way. Perfect training for all the coffee breaks we'll be taking in Europe :)

TE 2.2 http://www.movescount.com/moves/move52960360
C • Cycling 1
C • Preparing well 1

Saturday Feb 14, 2015 #

9 AM

Trail Running 1:16:39 intensity: (2:48 @1) + (29:42 @2) + (30:33 @3) + (12:54 @4) + (42 @5) 10.1 km (7:35 / km) +271m 6:41 / km
ahr:151 max:190 shoes: Salomon Sense Pro

My first time at Klipriviersberg. Nice pre-breakfast run with Fran and Charne.

TE 3.1 http://www.movescount.com/moves/move52872733
6 PM

Strength 5:00 [4]

Friday Feb 13, 2015 #

5 PM

Strength 5:00 [4]

Thursday Feb 12, 2015 #

6 PM

Strength 5:00 [4]

Wednesday Feb 11, 2015 #

5 PM

Strength 5:00 [3]

8 PM

Cycling 1:32:54 intensity: (17:54 @1) + (36:48 @2) + (34:54 @3) + (3:18 @4) 30.4 km (19.6 kph) +405m
ahr:140 max:171 shoes: Merida Big Nine TFS 500

Power was out and Fran was at choir. So I went for a night ride through the burbs :)

TE 2.8 http://www.movescount.com/moves/move52674075

Tuesday Feb 10, 2015 #

6 AM

Cycling 1:02:54 intensity: (10:20 @1) + (26:04 @2) + (24:00 @3) + (2:30 @4) 21.0 km (20.0 kph) +219m
ahr:141 max:171 shoes: Merida Big Nine TFS 500

TE 2.5 http://www.movescount.com/moves/move52528746

Monday Feb 9, 2015 #

5 PM

Strength 5:00 [4]

Sunday Feb 8, 2015 #

6 PM

Strength 5:00 [4]

Saturday Feb 7, 2015 #

11 AM

Climbing 15:00 [3] +25m

Climbed a 15 on the crag at Komati Gorge, only to have none of the rest of my team being able to get more than 1 meter off the ground ;) We were all there for a team-building weekend.
4 PM

Mountain Biking 2:09:19 intensity: (3:09 @1) + (21:00 @2) + (40:48 @3) + (1:03:55 @4) + (27 @5) 40.3 km (18.7 kph) +765m
ahr:162 max:189 shoes: Merida Big Nine TFS 500

Out and back ride from Komati Gorge Lodge and up a solid 7km climb past the Suikerboschfontein Hiking Trail. Got completely drenched by a thunderstorm on the way back. The lightning was also a little unnerving.

TE 4.2 http://www.movescount.com/moves/move52352650

Thursday Feb 5, 2015 #

5 PM

Strength 5:00 [4]

Wednesday Feb 4, 2015 #

5 PM

Cycling 1:03:45 intensity: (13:25 @1) + (24:55 @2) + (17:50 @3) + (7:35 @4) 21.2 km (20.0 kph) +205m
ahr:137 max:179 shoes: Merida Big Nine TFS 500

Good to be back on the bike again after 6 months! Mostly road, but did one lap of the Emmies singletrack.

HR much lower than running due to all the recovery time on downhills. This cycling thing is easy man! ;)

TE 2.6 http://www.movescount.com/moves/move52030885
C • Easy 4

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