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Training Log Archive: Stijn

In the 28 days ending Feb 28, 2019:

activity # timemileskm+m
  Mountain Biking6 29:54:06 308.64(10.3/h) 496.7(16.6/h) 9153
  Climbing8 9:20:00 830
  Strength19 7:35:00
  Cycling4 6:36:02 91.22(13.8/h) 146.8(22.2/h) 1920
  Hiking1 5:41:03 16.22(2.9/h) 26.1(4.6/h) 880
  Road Running5 3:21:47 24.73(8:10) 39.8(5:04) 432
  Trail Running3 3:05:41 17.46(10:38) 28.1(6:36) 615
  Total43 65:33:39 458.26 737.5 13830

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Thursday Feb 28, 2019 #

10 AM

Cycling 1:26:17 [3] 32.5 km (22.6 kph) +472m
shoes: Merida Big Nine TFS 500

Noticeable increase in power after the bike tour :) 6-7mins faster than my previous times on this route, without pushing too hard..

http://www.movescount.com/moves/move272411534

Wednesday Feb 27, 2019 #

10 AM

Strength (Mobility, Glutes, Hips) 30:00 [3]

7 PM

Climbing 1:30:00 [4] +135m

CR with Rob. Plenty of new auto-belays incl a really good KP 20 on underclings all the way :)

17,20,(23L),(22Lx),21,19,18,20,20.

Tuesday Feb 26, 2019 #

1 PM

Climbing 1:10:00 [4] +105m

Auto-belays at CityRock. Got 2/3rds of the way up the first 24 and only halfway up the 2nd. Good training though!

17,18,20,(24a),(22a),(24a),20x2.
6 PM

Trail Running 46:42 intensity: (2:29 @1) + (14:50 @2) + (19:29 @3) + (9:54 @4) 8.6 km (5:26 / km) +59m 5:15 / km
ahr:160 max:188 shoes: Asics Gel Fuji Trabuco 6 #4

Fun social CBL Spruit run with Fran, Rob, Bron, Matt & Sofi.

TE 3.8 http://www.movescount.com/moves/move272149934

Monday Feb 25, 2019 #

10 AM

Strength (General Mobility) 15:00 [2]

11 AM

Road Running 31:10 intensity: (1:47 @1) + (11:16 @2) + (11:28 @3) + (6:39 @4) 6.3 km (4:57 / km) +66m 4:42 / km
ahr:160 max:184 shoes: Asics Gel Nimbus 20

TE 3.5 http://www.movescount.com/moves/move271892054

Sunday Feb 24, 2019 #

11 AM

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

CR with Rob & Murray. 17L,21,(22L),(22a),19,17L.

Saturday Feb 23, 2019 #

1 PM

Climbing 1:10:00 [3] +105m

CR with Rob & Murray. 16,17,18,21L,19L,20,17L.

Friday Feb 22, 2019 #

6 AM

Mountain Biking 4:50:24 [3] 80.5 km (16.6 kph) +1311m
shoes: Merida Big Nine TFS 500

Last day, back up to Mooi River, doing a proper Midlands Meander. Overcast and cool conditions too so perfect for the area. Lush green, rolling hills and lots of cows ;) Enjoyed a lovely coffee stop in Notties and then the last bit via Curry's Post.

Really fantastic trip all round - quite tough at times, but loved exploring the area at this time of year. Glad I added the Umko section as well for a bit of wildness too :) It's a perfect area for this sort of thing as there's a good network of quiet gravel roads that can be linked with hardly any tar riding. Also plenty of camping/accommodation options around.

http://www.movescount.com/moves/move271339473

Thursday Feb 21, 2019 #

7 AM

Mountain Biking 6:20:49 [4] 91.5 km (14.4 kph) +2330m
shoes: Merida Big Nine TFS 500

Sjoe - day 4 was a monster! The infamous 700m Hella-Hella climb out of the Umko valley and quite a few other 400m climbs that all had many sections at 15% gradient. i.e. I spent much of the day fighting my granny gear at 5km/h...

Thankfully much cooler today and really enjoyed dropping into the Umko valley as well as some of the forested riding in the Byrne area. Staying in Boston tonight - last day back to Mooi River tomorrow :)

http://www.movescount.com/moves/move271157248

Wednesday Feb 20, 2019 #

6 AM

Mountain Biking 4:57:30 [3] 87.6 km (17.7 kph) +1449m
shoes: Merida Big Nine TFS 500

Day 3 heading east, through the Coleford Reserve, one ridiculously steep 300m climb and then mostly down down down past Centocow to Creighton. Scorcher of a day so was overheating a bit on the hills towards the end..

http://www.movescount.com/moves/move271157284

Tuesday Feb 19, 2019 #

7 AM

Mountain Biking 4:23:27 [3] 74.6 km (17.0 kph) +1183m
shoes: Merida Big Nine TFS 500

Day 2 was along the Lotheni road, through Himeville & Underberg and into the mountains to Bushman's Nek. Last time I was here was after the DGT in 2008!

Much easier today so took the opportunity for some coffee & beer stops along the way :)

http://www.movescount.com/moves/move270811193

Monday Feb 18, 2019 #

8 AM

Mountain Biking 6:37:20 [3] 104.7 km (15.8 kph) +2135m
shoes: Merida Big Nine TFS 500

Doing a 5-day solo MTB tour in the Midlands & Southern Berg. Carrying camping gear and the works (17kg incl water) so my granny gear is working hard! Mostly following district gravel roads.

Day 1 was a biggie, from Mooi River to a campsite called Highland Nook in the Lotheni area. Beautiful weather - sunny but not too hot and this part of the world is so green at this time of the year! There were some pretty big climbs towards the end of the day (and fun downhills too).

http://www.movescount.com/moves/move270811215

Sunday Feb 17, 2019 #

8 AM

Cycling 27:57 [2] 8.5 km (18.2 kph) +93m
shoes: Merida Big Nine TFS 500

Short spin to test the panniers set-up for my bike tour this week - good to go :) The low gears are going to get plenty of use carrying an extra 15kg around!

http://www.movescount.com/moves/move270328836
1 PM

Strength (General Mobility) 15:00 [2]

Climbing 1:00:00 [4] +80m

CR with Rob. 18,19L,22L,20L,(21Lx),18.

Friday Feb 15, 2019 #

10 AM

Strength (General Mobility) 15:00 [2]

Climbing 1:00:00 [4] +90m
(injured)

CR with Anouk. Happy with the 22L - it was properly cherry-picked though, needing crimp endurance :) Kent is also gradually making grades slightly easier/fairer on the new routes as it was getting ridiculous!

17,18L,22L,19L,20,16L.
5 PM

Strength (Hips & Glutes) 15:00 [3]

Thursday Feb 14, 2019 #

3 PM

Road Running 41:23 [3] 8.4 km (4:56 / km) +74m 4:43 / km
shoes: Asics Gel Nimbus 20

In some light rain.. http://www.movescount.com/moves/move269863388
4 PM

Strength (General Mobility) 15:00 [2]

Wednesday Feb 13, 2019 #

4 PM

Strength (General Mobility) 15:00 [2]

Climbing 1:20:00 [3] +120m
(injured)

CR with Anouk. Good session with a bit of pump on the new 19L up the Arch.

17,19,19L,19,21,17,16,16.

Tuesday Feb 12, 2019 #

10 AM

Strength (Mobility, Glutes, Hips) 40:00 [3]

3 PM

Road Running 31:47 [3] 6.3 km (5:03 / km) +66m 4:48 / km
shoes: Asics Gel Nimbus 20

http://www.movescount.com/moves/move269537966

Monday Feb 11, 2019 #

8 AM

Strength (General Mobility) 20:00 [2]

3 PM

Climbing 1:10:00 [3] +105m
(injured)

First tentative session back with Fred.. shoulder still a bit sore so kept it easyish.

15,17L,19,17L,16,18,19L.

Sunday Feb 10, 2019 #

7 AM

Trail Running 1:38:28 intensity: (20:34 @1) + (45:45 @2) + (30:02 @3) + (2:07 @4) 11.8 km (8:21 / km) +460m 6:59 / km
ahr:148 max:180 shoes: Asics Gel Fuji Trabuco 6 #4

Klippies with Fran. My legs were feeling pretty worn-out anyway, so happy with the easy pace.

TE 3.2 http://www.movescount.com/moves/move269106569

Saturday Feb 9, 2019 #

6 AM

Mountain Biking 2:44:36 [3] 57.8 km (21.1 kph) +745m
shoes: Merida Big Nine TFS 500

One lap of the Cradle singletrack (19km/h) and then one road lap (23.9km/h). Some really fun flowy sections in there :)

http://www.movescount.com/moves/move268919322
1 PM

Strength 50:00 [3]

General Mobility
Glutes & Hips
Forearms

Friday Feb 8, 2019 #

9 AM

Strength (General Mobility) 20:00 [2]

11 AM

Road Running 37:58 intensity: (53 @1) + (8:26 @2) + (11:11 @3) + (17:14 @4) + (14 @5) 7.6 km (5:00 / km) +113m 4:39 / km
ahr:168 max:193 shoes: Asics Gel Nimbus 20

Felt light & springy at the start so pushed the pace a bit.

TE 4.3 http://www.movescount.com/moves/move268786993

Road Running warm up/down 6:30 [3] 1.1 km (5:55 / km) +3m 5:50 / km
ahr:161 max:173 shoes: Asics Gel Nimbus 20

Cool-down jog.
3 PM

Strength (Hips & Glutes) 15:00 [3]

Thursday Feb 7, 2019 #

9 AM

Strength (General Mobility) 30:00 [2]

6 PM

Strength (Hips, Glutes, Forearms) 30:00 [4]

Wednesday Feb 6, 2019 #

10 AM

Cycling 3:09:03 [3] 73.4 km (23.3 kph) +881m
shoes: Merida Big Nine TFS 500

Good Cradle ride. Kept the effort level reasonable so pretty worked by the end.

http://www.movescount.com/moves/move268485923
4 PM

Strength (General Mobility) 30:00 [2]

Tuesday Feb 5, 2019 #

9 AM

Strength 30:00 [2]

General mobility routine
11 AM

Road Running 52:59 intensity: (1:34 @1) + (20:17 @2) + (21:48 @3) + (9:20 @4) 10.1 km (5:15 / km) +110m 4:58 / km
ahr:160 max:180 shoes: Asics Gel Nimbus 20

Kept it comfortable, but calves still getting tight a few km in.

TE 3.6 http://www.movescount.com/moves/move268306848
3 PM

Strength (Forearms) 10:00 [4]

Monday Feb 4, 2019 #

9 AM

Cycling 1:32:45 [3] 32.4 km (21.0 kph) +474m
shoes: Merida Big Nine TFS 500

The usual burbs route - feeling more comfortable on the bike again. Need a couple of longer rides before a planned Southern Berg bike tour in 2 weeks time..

http://www.movescount.com/moves/move268144400
5 PM

Strength 30:00 [4]

Forearms & grip strength.

Sunday Feb 3, 2019 #

5 PM

Strength 30:00 [3]

Some forearm and grip strength exercises while my shoulder is injured.

Saturday Feb 2, 2019 #

12 PM

Hiking 5:41:03 [3] 26.1 km (4.6 kph) +880m
shoes: Asics Gel Fuji Trabuco 6 #3

Sweeping for the hiking leg of the Red Ants Rumble AR. Bloed en Omo came into T2 last, about an hour behind the previous teams and decided not to do the hike, so I had a fun first few hours closing that gap :) Once I caught Lickety Split & Lava, it was a chilled hike with them along the ridge... Some interesting micro-nav decisions being made by these teams at times ;) We finished as it got dark.

http://www.movescount.com/moves/move267908233

Friday Feb 1, 2019 #

10 AM

Trail Running 40:31 intensity: (38 @1) + (2:35 @2) + (10:13 @3) + (26:15 @4) + (50 @5) 7.7 km (5:16 / km) +96m 4:57 / km
ahr:176 max:194 shoes: Asics Gel Fuji Trabuco 6 #4

Spriit & Delta loop. Effort wasn't as hard as the HR seems to suggest..

TE 4.9 http://www.movescount.com/moves/move267611156

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