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Training Log Archive: Stijn

In the 28 days ending Feb 28, 2018:

activity # timemileskm+m
  Mountain Biking4 19:09:24 218.66(11.4/h) 351.9(18.4/h) 4389
  Cycling6 14:05:11 178.77(12.7/h) 287.7(20.4/h) 4074
  Climbing11 11:20:00 1015
  Road Running8 6:11:16 44.93(8:16) 72.3(5:08) 1013
  Hiking3 6:11:14 13.67(2.2/h) 22.0(3.6/h) 1573
  Trail Running2 2:00:37 15.04(8:01) 24.2(4:59) 260
  Walking1 1:02:04 2.98(20:49) 4.8(12:56) 61
  Orienteering2 45:53 5.41(8:29) 8.7(5:16) 13238 /44c86%
  Paddling1 38:00 4.04(6.4/h) 6.5(10.3/h)
  Total36 61:23:39 483.49 778.1 1251738 /44c86%

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Wednesday Feb 28, 2018 #

8 AM

Cycling 4:47:54 intensity: (2:07:34 @1) + (1:30:08 @2) + (1:09:46 @3) + (26 @4) 108.5 km (22.6 kph) +1409m
ahr:145 max:176 shoes: Merida Big Nine TFS 500

Long loop out to the Cradle - out via Hendrik Potgieter & Sterkfontein Caves, back via Cedar, William Nicol and the hills from hell through Sandhurst. Actually, it's pretty much all uphill from Witkoppen to Killarney! Nice lunch with Mom in Bryanston on the way :)

TE 3.3 http://www.movescount.com/moves/move203483512

Tuesday Feb 27, 2018 #

9 AM

Trail Running 57:34 intensity: (1:24 @1) + (9:04 @2) + (22:08 @3) + (24:58 @4) 12.1 km (4:45 / km) +130m 4:31 / km
ahr:169 max:190 shoes: Asics Gel Fuji Trabuco 6

Decent effort on the usual Spruit & Delta loop.

TE 4.9 http://www.movescount.com/moves/move203308939

Road Running warm up/down 9:36 intensity: (15 @1) + (2:15 @2) + (7:06 @3) 1.7 km (5:39 / km) +10m 5:29 / km
ahr:160 max:168 shoes: Asics Gel Fuji Trabuco 6

Cool-down jog around the dam.

TE 2.4 http://www.movescount.com/moves/move203308931

Monday Feb 26, 2018 #

6 AM

Hiking 1:57:29 intensity: (1:23:53 @1) + (31:04 @2) + (2:32 @3) 8.0 km (4.1 kph) +747m
ahr:124 max:162 shoes: Asics Gel Fuji Trabuco 6

Was planning on doing the Cavern Big 5 loop (same as RuntheBerg day 1) as a run before breakfast, but woke to misty and drizzly conditions. The route was pretty steep and technical anyway so turned it into a hike instead and came down Sugarloaf Gap after summitting Hlolela Peak (2127m).

Thick mist on the ridge so thanks for the GPS track from your Feb 2015 log Alex! ;)

TE 2.6 http://www.movescount.com/moves/move203135836
5 PM

Climbing 1:00:00 [4] +90m

At CityRock with Rob (he's back after a long hiatus!). 17,19L,(22L),(21),18,20.

Sunday Feb 25, 2018 #

2 PM

Hiking 1:59:09 [1] 5.8 km (2.9 kph) +425m
shoes: Asics Gel Fuji Trabuco 6

Raining all day so eventually got out for a hike with Fran in the afternoon. Pretty cool route up to Echo Cave but a pity we couldn't see the views..

http://www.movescount.com/moves/move203015799

Saturday Feb 24, 2018 #

3 PM

Hiking 2:14:36 [1] 8.2 km (3.7 kph) +401m
shoes: Asics Gel Fuji Trabuco 6

At The Cavern for our anniversary weekend :) Lovely afternoon hike to Cannibal Cave and Surprise Ridge with Fran.

http://www.movescount.com/moves/move202821853

Friday Feb 23, 2018 #

9 AM

Road Running 40:45 [3] 8.4 km (4:51 / km) +74m 4:39 / km
shoes: Asics Gel Nimbus 19

Tired quads from the ride yesterday...

http://www.movescount.com/moves/move202581334
3 PM

Climbing 1:10:00 [4] +100m

At CityRock with Fred & Anouk.

18,19L,(24Lx),21,20L,20,18.

Thursday Feb 22, 2018 #

12 PM

Cycling 3:26:14 [3] 67.9 km (19.8 kph) +1201m
shoes: Merida Big Nine TFS 500

Long burbs ride with some proper hills while exploring in and around Northcliff Hill. Then the hills kept coming with a big loop to the North.

http://www.movescount.com/moves/move202472202

Wednesday Feb 21, 2018 #

10 AM

Climbing 1:20:00 [4] +120m

At CityRock with Fred. Finally sent that sucker! :) Took me 5 tries overall.

16,24L,(21L),(21),17L
22,18,17

Tuesday Feb 20, 2018 #

7 PM

Road Running race 1:38:12 intensity: (2:48 @1) + (10:42 @2) + (35:06 @3) + (46:18 @4) + (3:18 @5) 18.5 km (5:18 / km) +344m 4:51 / km
ahr:172 max:200 shoes: Asics Gel Nimbus 19

Metrogaine at Craighall Park with Vaughan again, except I let him nav this time. He did really well - if we had realised the whole map was clearable early on, we could have saved some distance though ;) Hard work with some extra hills towards the end, but snuck ahead of Piers & AlexW for 3rd place.

TE 5 http://www.movescount.com/moves/move202210654

Monday Feb 19, 2018 #

8 AM

Trail Running 1:03:03 intensity: (1:32 @1) + (15:56 @2) + (31:39 @3) + (13:56 @4) 12.1 km (5:13 / km) +130m 4:57 / km
ahr:165 max:187 shoes: Asics Gel Fuji Trabuco 6

Nice comfortable run on the Spruit and around Delta Park. Enjoyed the overcast conditions. And the Whippet coffee & breakfast afterwards ;)

TE 4.1 http://www.movescount.com/moves/move201940549
3 PM

Climbing 1:00:00 [4] +90m

At CityRock with Fred. Dorked a move on the 24 - was still feeling strong at that point... the saga continues!

17,17,(24L),(22L),21,17.

Sunday Feb 18, 2018 #

10 AM

Road Running warm up/down 6:00 intensity: (29 @1) + (1:03 @2) + (4:28 @3) 1.3 km (4:37 / km) +18m 4:19 / km
ahr:158 max:172 shoes: Asics Gel Fuji Trabuco 6

Warm-up before O race.

TE 2.1 http://www.movescount.com/moves/move201718634

Orienteering race 20:02 intensity: (16 @1) + (4 @2) + (38 @3) + (8:12 @4) + (10:52 @5) *** 4.2 km (4:46 / km) +51m 4:30 / km
ahr:188 max:203 spiked:25/27c shoes: Asics Gel Fuji Trabuco 6

Urban Series # 3 at The Campus. No excuses this time, so went hard and tried to keep it clean. No mistakes other than a route choice or two which could have been slightly better. Also quite fun to have the 8 controls underground :) Placed 3rd, 11s behind Brad and 2min+ behind Tim.

TE 4.4 http://www.movescount.com/moves/move201718622
11 AM

Road Running warm up/down 12:42 intensity: (38 @1) + (3:39 @2) + (7:02 @3) + (1:23 @4) 2.6 km (4:53 / km) +33m 4:36 / km
ahr:160 max:179 shoes: Asics Gel Fuji Trabuco 6

Cool-down jog.

TE 2.7 http://www.movescount.com/moves/move201718603

Men - Splits

Saturday Feb 17, 2018 #

8 AM

Cycling 1:33:50 intensity: (1:33:44 @1) + (6 @2) 30.8 km (19.7 kph) +372m
ahr:114 max:141 shoes: Merida Big Nine TFS 500

Easy cruise with Fran around the Cradle loop.

TE 1.9 http://www.movescount.com/moves/move201576007
1 PM

Climbing 1:00:00 [4] +90m

At CityRock with Fred & Robyn. Fell on the last move of the 24 - very close now...

16,17,(24L),(22Lx),20L,(23x),19L

Friday Feb 16, 2018 #

8 AM

Road Running 42:00 intensity: (6:51 @1) + (9:06 @2) + (22:27 @3) + (3:36 @4) 8.4 km (5:00 / km) +74m 4:47 / km
ahr:159 max:181 shoes: Asics Gel Nimbus 19

Seems like the cold is pretty much done, so felt like turning the legs over again... sluggish, but my body seems to auto-pilot at precisely 5min/km.

TE 3.6 http://www.movescount.com/moves/move201353494

Thursday Feb 15, 2018 #

4 PM

Climbing 40:00 [3] +60m

At CityRock with Steve & Andrew. Got the auto-belay 22 before they arrived. Swinging in space after my fall on the overhanging 23 so couldn't get back on and didn't bother climbing from the bottom again. Finger was feeling a little niggly so I cut the session short.

17,22,22L,(23Lx).

Wednesday Feb 14, 2018 #

9 AM

Climbing 1:00:00 [4] +90m

At CityRock with Fred. Good lead endurance session, with just one rest on the 24 this time.

16,20,22L,(24L),20L,17.

Tuesday Feb 13, 2018 #

9 AM

Cycling 1:10:50 intensity: (50:35 @1) + (19:30 @2) + (45 @3) 21.3 km (18.0 kph) +270m
ahr:128 max:160 shoes: Merida Big Nine TFS 500

My first attempt at some Strava Art :)

TE 2.2 http://www.movescount.com/moves/move200892461

https://www.strava.com/activities/1405198524

Monday Feb 12, 2018 #

2 PM

Climbing 1:20:00 [4] +120m

At CityRock, initially solo and then a few lead routes with Robyn when I was already pretty worn-out. That auto-belay 22 is getting close now. At least I have KP on record as saying it's not for the faint-hearted ;)

16,17,(22a),(25a)x4
(22a),(24a),19L,18L,18L


Mens - Splits

Sunday Feb 11, 2018 #

9 AM

Orienteering race 25:51 [3] *** 4.5 km (5:45 / km) +81m 5:16 / km
ahr:159 max:185 spiked:13/17c (sick) shoes: Asics Gel Fuji Trabuco 6

Orienteering at Wits. Wasn't going to take part due to my cold, but felt OKish this morning so decided to just keep the effort easy. Probably wouldn't have gone a whole lot faster at full pace in this technical area anyway as I would have made more mistakes at pace. Nice course :)

TE 3.3 http://www.movescount.com/moves/move200497997
4 PM

Walking 1:02:04 [1] 4.8 km (12:56 / km) +61m 12:09 / km
shoes: Asics Gel Fuji Trabuco 6

Delta Park walk with Fran :)

http://www.movescount.com/moves/move200624161

Saturday Feb 10, 2018 #

11 AM

Climbing 50:00 [4] +75m

Solo session at CityRock. Got owned by the auto-belays.

17,18,(24a),(22a),(21a),17.

Friday Feb 9, 2018 #

6 AM

Mountain Biking 4:50:49 [2] 90.4 km (18.7 kph) +993m
(sick) shoes: Merida Big Nine TFS 500

Free State bike tour day 4 - Clarens back to Paul Roux. My head cold got quite bad the evening before and I started wondering whether it was wise to ride. Woke up early and felt OK-ish, so just thought I'd give it a go, keep the gears nice and low and cruise through. Ended up being a great day! Some really cool unexpected sandstone rock formations in the Slabberts area and mostly good quality gravel all day :)

http://www.movescount.com/moves/move200197967

Thursday Feb 8, 2018 #

6 AM

Mountain Biking 4:58:56 [3] 91.7 km (18.4 kph) +1341m
(sick) shoes: Merida Big Nine TFS 500

Free State bike tour day 3 - left the panniers behind and did a big loop through Golden Gate and back via gravel roads on the Northern side. Mostly overcast again, so perfect riding conditions :) Nice to see all the usual peaks from many different angles. Not sure if my shocks are too stiff but I took a beating on the long rocky sections of gravel... body pretty sore by the end. Plenty hills too!

http://www.movescount.com/moves/move200198079

Wednesday Feb 7, 2018 #

7 AM

Mountain Biking 4:53:30 [3] 87.1 km (17.8 kph) +1116m
(sick) shoes: Merida Big Nine TFS 500

Free State bike tour day 2 - Ficksburg to Clarens. Mostly tar today, with just 20km on gravel, which was pretty muddy in the rain. Really scenic area and traffic pretty quiet. Now beer & cricket!

http://www.movescount.com/moves/move200198132
C • Cricket 4

Tuesday Feb 6, 2018 #

9 AM

Mountain Biking 4:26:09 [3] 82.7 km (18.6 kph) +939m
(sick) shoes: Merida Big Nine TFS 500

Day 1 of my Free State bike tour - Paul Roux to Ficksburg via Rosendsal and Moolmanshoek. Hot day, mostly district gravel roads. Luckily a bit of a breeze on the downhill parts of the many undulations. I've missed this :)

http://www.movescount.com/moves/move200198192

Monday Feb 5, 2018 #

11 AM

Paddling 38:00 [3] 6.5 km (10.3 kph)

Paddle with Kev on Emmies in a Dabs Yetti K2 (thanks Rob!). Wobbly to start, but we didn't fall in :) 6 laps. Hip flexors more sore than anything else - think I was clenching my legs the whole time for balance...

Keeping the log colourful ;)

http://www.movescount.com/moves/move200197845
3 PM

Climbing 1:00:00 [4] +90m

At CityRock with Fred. 2 falls on the 24 (it'll go) and a couple of attempts on the 21 dyno.

16,17,(24L),(21),20,20.

Sunday Feb 4, 2018 #

11 AM

Cycling 1:03:30 intensity: (57:45 @1) + (5:45 @2) 19.1 km (18.0 kph) +238m
ahr:117 max:150 shoes: Merida Big Nine TFS 500

Short spin with Fran testing my panniers setup.

TE 2 http://www.movescount.com/moves/move198783050
C • Panniers - a bike tour? 2

Saturday Feb 3, 2018 #

7 AM

Road Running 1:01:58 intensity: (11:24 @1) + (21:24 @2) + (23:22 @3) + (5:48 @4) 12.1 km (5:07 / km) +162m 4:48 / km
ahr:154 max:188 shoes: Asics Gel Nimbus 19

Burbs run with Neal, including some short steep ramps up to Westcliff. Legs are definitely feeling the increased training load, but HR coming down..

TE 3.6 http://www.movescount.com/moves/move198565934

Road Running 18:49 intensity: (44 @1) + (3:28 @2) + (14:29 @3) + (8 @4) 3.7 km (5:05 / km) +94m 4:31 / km
ahr:162 max:176 shoes: Asics Gel Nimbus 19

Back home after coffee :)

TE 3.1 http://www.movescount.com/moves/move198565923

Friday Feb 2, 2018 #

10 AM

Cycling 2:02:53 intensity: (1:14:13 @1) + (41:50 @2) + (6:50 @3) 40.1 km (19.6 kph) +584m
ahr:134 max:165 shoes: Merida Big Nine TFS 500

Exploring the burbs out South and East... enjoyed re-living the last downhill 3.1km of Dischem - much more pleasant on a bike when you aren't racing for Silver! ;)

TE 2.5 http://www.movescount.com/moves/move198445732
3 PM

Climbing 1:00:00 [4] +90m

At CityRock with Rob. So close to getting the 23! Really cool route but pretty much finished me off for the rest of the session..

17,(23L),21L,20,20,17.
C • Great climb! 2

Thursday Feb 1, 2018 #

5 PM

Road Running warm up/down 18:38 intensity: (3:50 @1) + (9:02 @2) + (5:46 @3) 3.8 km (4:54 / km) +21m 4:46 / km
ahr:151 max:168 shoes: Asics Gel Nimbus 19

Warm-up run to Wanderers.

TE 2.7 http://www.movescount.com/moves/move198348811

Road Running 43:43 intensity: (5:33 @1) + (17:12 @2) + (20:13 @3) + (45 @4) 8.0 km (5:28 / km) +141m 5:01 / km
ahr:156 max:177 shoes: Asics Gel Nimbus 19

First Wanderers TT ever! Chilled one with Vaughan & Andrea :)

TE 3.2 http://www.movescount.com/moves/move198348802

Road Running 18:53 intensity: (44 @1) + (6:02 @2) + (8:53 @3) + (3:14 @4) 3.8 km (4:58 / km) +42m 4:43 / km
ahr:161 max:180 shoes: Asics Gel Nimbus 19

Cruised back home in the dark - felt amazing!

TE 3.2 http://www.movescount.com/moves/move198348782

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