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Training Log Archive: Stijn

In the 30 days ending Jun 30, 2008:

activity	#	time	miles		km		+m
Hiking	3	18:52:37	18.33	(1.0/h)	29.5	(1.6/h)	2532
Mountain Biking	2	6:55:21	61.14	(8.8/h)	98.4	(14.2/h)	1490
Climbing	1	5:00:00					100
Orienteering	4	4:51:29	14.2	(20:31)	22.86	(12:45)	745	43 /	73c	58%
Paddling	4	4:00:46	23.86	(5.9/h)	38.4	(9.6/h)
Gym Bike	4	4:00:00	74.53	(18.6/h)	119.94	(30.0/h)
Road Running	1	41:45	5.59	(7:28)	9.0	(4:38)	91
Total	17	44:21:58	197.66	(13:28)	318.1	(8:22)	4958	43 /	73c	58%

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Sunday Jun 29, 2008 #

Orienteering race (Window O') 1:06:14 [3] **** 3.9 km (16:59 / km) +100m 15:03 / km
spiked:7/13c shoes: Montrail Kinabalu

09:00 - Window O' event at Albert's Farm. Stuffed up two controls badly and saw way more of Albert's Farm than I should have :-)

Paddling 23:27 [3] 3.6 km (9.2 kph)
shoes: K1 (Yetti)

11:30 - 3 long laps of Emmerantia. Wanted to do way more but just wasn't feeling it and got very bored out there by myself.

Saturday Jun 28, 2008 #

Mountain Biking 3:29:24 [4] 51.9 km (14.9 kph) +765m
shoes: Scott Yecora

12:00 - 3 laps of the Groenkloof singletrack.

Mountain Biking 1:00:00 [2] 11.4 km (11.4 kph) +215m
shoes: Scott Yecora

15:30 - Chilled ride with Fran at Groenkloof.

Friday Jun 27, 2008 #

Road Running 41:45 [4] 9.0 km (4:38 / km) +91m 4:25 / km
shoes: Montrail Kinabalu

16:30 - Run through Glenhove suburbs. First road run in months. The orienteering has done wonders for my speed!

Thursday Jun 26, 2008 #

Gym Bike 1:00:00 [4] 32.0 km (32.0 kph)

12:00 - Put in some sprints towards the end - averaged 203W for the session.

Wednesday Jun 25, 2008 #

Gym Bike 1:00:00 [4] 30.72 km (30.7 kph)

12:00 - Averaged @ 195W

Tuesday Jun 24, 2008 #

Paddling 1:13:29 [3] 12.0 km (9.8 kph)
shoes: K2 (Yetti)

16:30 - 10 long laps of Emmarentia with Oliver. Brrrr... At least the daylight hours are only going to get better from now! Took it easy(ish) and still got our best time - the regular training must be paying off, slowly but surely.

Monday Jun 23, 2008 #

Gym Bike 1:00:00 [4] 27.22 km (27.2 kph)

12:00 - Took it a little easier this time. Averaged 183W for the session. Still boring as hell tho :-)

Sunday Jun 22, 2008 #

Orienteering race 1:43:17 [4] *** 9.6 km (10:46 / km) +360m 9:04 / km
spiked:15/23c shoes: Montrail Kinabalu

10:00 - Gauteng Champs Classic Course. Much better race today - intentionally cut my pace down a bit and had my first race without any major mistakes. Hit most controls more-or-less spot on with minimal searching. Really enjoyed the course!

Classic 1 - Splits

Saturday Jun 21, 2008 #

Event: Gauteng Orienteering Championships

Orienteering race 50:51 [4] *** 3.3 km (15:25 / km) +165m 12:20 / km
spiked:8/17c shoes: Montrail Kinabalu

10:00 - Gauteng Champs Short Course. Had a bad race with way too many mistakes. Too fast at times, poor route choices, following, etc... aargh!

Mountain Biking 2:25:57 [4] 35.1 km (14.4 kph) +510m
shoes: Scott Yecora

15:00 - Did 2 laps of the Groenkloof MTB route. Awesome single track! 2nd ride since Swazi - my MTB fitness needs some serious work...

Short 1 - Splits

Thursday Jun 19, 2008 #

Gym Bike 1:00:00 [5] 30.0 km (30.0 kph)

12:20 - Suffered it out on a stationary bike @ 190W throughout. It's been a while and I forgot how slowly time goes by when you're not actually going anywhere...

C • Training 4

Wednesday Jun 18, 2008 #

Paddling 1:16:20 [3] 12.0 km (9.4 kph)
shoes: K2 (Yetti)

16:30 - 10 long laps of Emmarentia with Oliver. Struggled to get the seat alignment right but didn't fall in this time :-)

Monday Jun 16, 2008 #

Hiking 5:48:12 [2] 10.0 km (1.7 kph) +94m

Drakensberg: Hiked all the way down Camel Pass and Tryme Hill to our cars at Didima Camp, a 1700m descent...

Sunday Jun 15, 2008 #

Hiking 8:55:34 [2] 10.5 km (1.2 kph) +1652m

Drakensberg: Ascended Cockade Pass to the escarpment and then traversed over Cleft Peak (3277m) to Roland's Cave. This must be the best cave in the berg and requires an exposed ledge traverse to reach it. Not marked on the maps but well worth searching for. Some patches of snow around and once again, clear blue skies. Also saw some Basothos smuggling weed into SA...

Course 1 - Splits

Saturday Jun 7, 2008 #

Climbing 5:00:00 [2] 0.0 km +100m null / km

Climbed 5 routes at The Chosspile ranging in grade from 15-18. I need to get back into this!

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