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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Stijn

In the 30 days ending Jun 30, 2013:

activity # timemileskm+m
  Trail Running11 12:42:04 87.12(8:45) 140.2(5:26) 2995
  Orienteering5 5:15:20 17.4(18:07) 28.0(11:16) 780
  Road Running3 2:34:59 19.32(8:01) 31.1(4:59) 485
  Total19 20:32:23 123.84(9:57) 199.3(6:11) 4260

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Sunday Jun 30, 2013 #

9 AM

Trail Running race (GWTS #4 Pelindaba) 56:38 [5] 11.3 km (5:01 / km) +300m 4:25 / km
shoes: Asics Gel Fuji Sensor

Fun technical route with some steep climbs towards the end. Started a bit far back so had plenty people to pass. Placed 20th again, out of 380 finishers.

Saturday Jun 29, 2013 #

7 AM

Trail Running 2:01:25 [2] 23.0 km (5:17 / km) +380m 4:53 / km
shoes: Asics Gel Fuji Sensor

Ran up the K60 servitude and into the Leeuwkop Prison grounds. Explored the tracks in there and even found a hiking trail near the reservoir on Leeuwkop itself. Exited via the golf course and finished with 2 laps of Barbecue Downs. Nice run.

Friday Jun 28, 2013 #

6 AM

Trail Running 34:31 [3] 7.1 km (4:52 / km) +115m 4:30 / km
shoes: Asics Gel Fuji Sensor

Wednesday Jun 26, 2013 #

7 PM

Road Running 1:14:37 [2] 14.0 km (5:20 / km) +230m 4:56 / km
shoes: Asics Gel Nimbus 14

Got home too late so had to make it a night run. 1st lap with Fran in 40:20. 2nd lap on my own in 34:17.

Tuesday Jun 25, 2013 #

7 AM

Trail Running 35:43 [3] 7.1 km (5:02 / km) +115m 4:39 / km
shoes: Asics Gel Fuji Sensor

Sunday Jun 23, 2013 #

9 AM

Trail Running race (GWTS #3 (Segwati)) 1:02:47 [5] 13.2 km (4:45 / km) +325m 4:14 / km
shoes: Asics Gel Fuji Sensor

Gauteng Winter Trail Series out at Segwati Game Ranch near Harties. Nice route with some awesome views over the Magaliesberg on the ridge section. A few climbs and some technical singletrack descents on game trails where I managed to pull away a little. Not quite a 100% effort but a 5 intensity for sure. Strong field with the winner doing 51mins! I placed 20th out of 268 runners, but more importantly, ahead of a strong finish from Neal, about 2mins behind :)
C • Lekker! 6

Saturday Jun 22, 2013 #

8 AM

Trail Running 1:35:27 [3] 17.5 km (5:27 / km) +190m 5:10 / km
shoes: Asics Gel Fuji Sensor

From my place in Sunninghill to Parkhurst via the Spruit for breakfast. With Kev and Oli.

Thursday Jun 20, 2013 #

4 PM

Trail Running 37:36 [2] 7.2 km (5:13 / km) +120m 4:49 / km
shoes: Asics Gel Fuji Sensor

Today it was my turn to feel weak. So I just jogged out an easy pace.

Wednesday Jun 19, 2013 #

6 PM

Road Running 32:21 [3] 7.1 km (4:33 / km) +110m 4:14 / km
shoes: Asics Gel Nimbus 14

Mostly in the dark. Comfortably cruised to a new PB for this route. Haven't ever TTed it though. Feeling strong!

Monday Jun 17, 2013 #

7 AM

Orienteering 30:00 [3] 5.0 km (6:00 / km) +150m 5:13 / km
shoes: Asics Gel Fuji Sensor

Placing and collecting MTBO controls.
10 AM

Trail Running 1:21:38 [4] 15.0 km (5:27 / km) +395m 4:49 / km
shoes: Asics Gel Fuji Sensor

Ran the MTBO short course and then added a longer loop via the huge patch of indigenous forest on the Ebenezer map. Enjoyed stretching the legs a bit.

Sunday Jun 16, 2013 #

7 AM

Orienteering 45:00 [2] 6.0 km (7:30 / km) +150m 6:40 / km
shoes: Asics Gel Fuji Sensor

Placing and collecting long controls.

Saturday Jun 15, 2013 #

11 AM

Orienteering 2:57:18 [2] 8.0 km (22:10 / km) +225m 19:26 / km
shoes: Asics Gel Fuji Sensor

Placing long controls on foot.
2 PM

Orienteering race (GOC Champs Middle) 48:02 [5] 7.0 km (6:52 / km) +205m 5:59 / km
shoes: Asics Gel Fuji Sensor

Pushed hard and limited the mistakes. Very happy with my run given that I haven't orienteered in a while. Placed 10th with Tim winning in 35-something.
4 PM

Orienteering 15:00 [2] 2.0 km (7:30 / km) +50m 6:40 / km
shoes: Asics Gel Fuji Sensor

Placing long controls.

Thursday Jun 13, 2013 #

6 PM

Road Running 48:01 [3] 10.0 km (4:48 / km) +145m 4:29 / km
shoes: Asics Gel Nimbus 14

Night run through Sunninghill.

Wednesday Jun 12, 2013 #

5 PM

Trail Running 36:08 [2] 7.1 km (5:05 / km) +115m 4:42 / km
shoes: Asics Gel Fuji Sensor

First easy run after being sick for a while.. enjoyed it.

Tuesday Jun 4, 2013 #

Note
(sick)

Here we go again..
C • ... 1

Sunday Jun 2, 2013 #

4 PM

Trail Running 1:00:46 [3] 12.5 km (4:52 / km) +195m 4:31 / km
shoes: Asics Gel Fuji Sensor

After watching runners all day, I just had to get my arse out the door.
C • Next year 2

Saturday Jun 1, 2013 #

8 AM

Trail Running 2:19:25 [3] 19.2 km (7:16 / km) +745m 6:05 / km
shoes: Asics Gel Fuji Sensor

Lekker run at Suikerbosrand with Kev. Did a few intervals and a short loop at the end on my own.

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