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Training Log Archive: Stijn

In the 29 days ending Feb 29, 2012:

activity	#	time	miles		km		+m
Cycling	4	11:52:22	149.51	(12.6/h)	240.61	(20.3/h)	3175
Hiking	2	8:13:41	12.12	(1.5/h)	19.5	(2.4/h)	795
Trail Running	2	1:40:53	12.3	(8:12)	19.8	(5:06)	290
Road Running	2	59:02	7.71	(7:40)	12.4	(4:46)	150
Orienteering	2	54:45	5.9	(9:16)	9.5	(5:46)	120	35 /	40c	87%
Strength	5	25:00
Total	17	24:05:43	187.54		301.81		4530	35 /	40c	87%

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Sunday Feb 26, 2012 #

7 AM

Cycling 5:38:35 [3] 108.28 km (19.2 kph) +1500m
shoes: Scott Yecora

Got inspired by William Cairns's idea to join as many parks as possible in a single session. I used the map studio maps and linked all 60 named parks bound by the M1, N1, Empire & the M18 in the south. Lots of hills!

Wednesday Feb 22, 2012 #

5 PM

Road Running 40:53 [3] 8.2 km (4:59 / km) +100m 4:42 / km
shoes: Asics Gel Trail Sensor 5

Was intending to do 10km but my calves felt a little tight. Probably because of running on tar with my trail shoes.

C • watch out for that stress fracture... 1

6 PM

Strength 5:00 [3]

Monday Feb 20, 2012 #

5 PM

Cycling 1:49:40 [3] 40.4 km (22.1 kph) +505m
shoes: Scott Yecora

4 laps of a highly contrived route around Sunninghill.

7 PM

Strength 5:00 [3]

C • Paddling?? 2

Sunday Feb 19, 2012 #

8 AM

Hiking 2:31:10 [3] 10.2 km (4.0 kph) +460m
shoes: Asics Gel Trail Sensor 5

Despite the peppermint caramel pudding for dessert and the pancakes for breakfast, Claudia & Musa decided to chill at the hut while Paul and I finished the hike and went back to fetch them with the car. Brisk pace with some technical kloofing sections included.

5 PM

Strength 5:00 [3]

Saturday Feb 18, 2012 #

8 AM

Hiking 5:42:31 [1] 9.3 km (1.6 kph) +335m
shoes: Asics Gel Trail Sensor 5

Took my work team for an informal team-building weekend along the Suikerboschfontein Hiking Trail. For all of them, it was their first overnight hike, so we took it nice and chilled.

Thursday Feb 16, 2012 #

7 PM

Strength 5:00 [3]

Tuesday Feb 14, 2012 #

5 PM

Trail Running 49:31 [4] 9.9 km (5:00 / km) +145m 4:40 / km
shoes: Asics Gel Trail Sensor 5

That felt harder than it should have been - if I was on a bike, I would have been checking if my brakes were dragging ;-)

6 PM

Strength 5:00 [3]

Sunday Feb 12, 2012 #

8 AM

Cycling 2:28:48 [3] 51.08 km (20.6 kph) +665m
shoes: Scott Yecora

Cycled to the CATI event at Wits and back.

9 AM

Orienteering 33:56 [4] *** 5.3 km (6:24 / km) +85m 5:56 / km
spiked:18/21c shoes: Asics Gel Trail Sensor 5

Did the long course but didn't have the motivation to push hard. There were many dead-ends due to closed gates not marked as such on the map. Otherwise a good course with some technical legs.

Wednesday Feb 8, 2012 #

5 PM

Trail Running 51:22 [3] 9.9 km (5:11 / km) +145m 4:50 / km
shoes: Asics Gel Trail Sensor 5

2 laps of the Barbecue Downs loop.

Sunday Feb 5, 2012 #

9 AM

Orienteering 20:49 [4] *** 4.2 km (4:57 / km) +35m 4:45 / km
spiked:17/19c shoes: Asics Gel Trail Sensor 5

First sprint race of the season at the Pretoria Zoo. Had a smooth run with only 2 short hesitations at 7 & 17. Should have run harder... 6th place, 8s behind Uge and 2:55 behind Mike who took the win.

MEN - Splits

Saturday Feb 4, 2012 #

9 AM

Cycling 1:55:19 [3] 40.85 km (21.3 kph) +505m
shoes: Scott Yecora

Out-and-back to Killarney via Bowling Rd, Atholl & Melrose.

Friday Feb 3, 2012 #

6 PM

Road Running 18:09 [4] 4.2 km (4:19 / km) +50m 4:05 / km
shoes: Asics Gel Trail Sensor 5

Hard effort on an undulating loop.

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