Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Stijn

In the 30 days ending Sep 30, 2011:

activity	#	time	miles		km		+m
Cycling	4	7:39:49	105.7	(13.8/h)	170.11	(22.2/h)	2425
Orienteering	1	1:45:29	7.27	(14:31)	11.7	(9:01)	400	17 /	25c	68%
Road Running	2	45:28	5.1	(8:55)	8.2	(5:33)	105
Climbing	1	45:00					60
Total	8	10:55:46	118.07		190.01		2990	17 /	25c	68%

2:26

0:00

» now

Thursday Sep 29, 2011 #

6 AM

Cycling (Hills) 56:35 [5] 20.9 km (22.2 kph) +420m
shoes: Scott Yecora

5 hill sprints of Van der Bijl Rd with Fran. Freewheel down the hill again for recovery between intervals. The hill is 2km long with a total ascent of 84m (4.2% gradient).

Splits:

6:45 (17.8km/h)
6:56 (17.3km/h)
7:10 (16.7km/h)
6:43 (17.9km/h)
6:29 (18.5km/h) - chased a roadie down with my MTB & knobblies :-)

C • This is getting serious 2

Tuesday Sep 27, 2011 #

6 PM

Road Running (Sunninghill TT) 23:11 [2] 4.0 km (5:48 / km) +60m 5:23 / km
shoes: Salomon XT Wings 2

They reversed the direction this time - somewhat easier I think? Took an easy run with Fran. Foot still a bit achey afterwards...

Sunday Sep 25, 2011 #

6 AM

Cycling 2:26:58 [3] 50.59 km (20.7 kph) +710m
shoes: Scott Yecora

Through the burbs to Northcliff Hill, up the steep southern slopes (ouch!) and back via coffee in Parkhurst. With Fran and Kevin.

Sunday Sep 11, 2011 #

Event: Long O

9 AM

Orienteering race (Long O) 1:45:29 [4] ** 11.7 km (9:01 / km) +400m 7:42 / km
spiked:17/25c shoes: Salomon XT Wings 2

My first O race since the Long O last year. Navigationally easy but still made a few silly blunders which were quickly corrected. My main issue was the running fitness, having only run 4km in the last 6 months... Actual distance run is 13.7km, so the hills towards the end of the course really started hurting! No issues from the stress fracture (yay!). Just a few nasty blisters because of my soft feet...

C • Welcome back... 1

BROWN - Splits