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Training Log Archive: Stijn

In the 30 days ending Sep 30, 2016:

activity # timemileskm+m
  Trail Running7 35:00:33 158.14(13:17) 254.5(8:15) 6354
  Road Running7 6:27:18 45.67(8:29) 73.5(5:16) 1231
  Strength13 1:05:00
  Total27 42:32:51 203.81 328.0 7585

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Friday Sep 30, 2016 #

6 PM

Strength 5:00 [3]

Thursday Sep 29, 2016 #

6 AM

Trail Running 1:44:17 intensity: (4:26 @1) + (33:15 @2) + (57:44 @3) + (8:52 @4) 20.0 km (5:13 / km) +276m 4:53 / km
ahr:161 max:184 shoes: Asics Gel Fuji Sensor 3 #2

Spruit and 3 laps of Delta Park - first half with Rob. Good run.

TE 3.6 http://www.movescount.com/moves/move125068194
6 PM

Strength 5:00 [3]

Wednesday Sep 28, 2016 #

6 AM

Road Running 56:29 intensity: (3:20 @1) + (23:04 @2) + (25:01 @3) + (5:04 @4) 11.1 km (5:05 / km) +140m 4:47 / km
ahr:159 max:177 shoes: Asics Gel Nimbus 18

Heavy legs. TE 3.5 http://www.movescount.com/moves/move124936983
7 PM

Strength 5:00 [3]

Tuesday Sep 27, 2016 #

6 AM

Road Running warm up/down 18:46 intensity: (12 @1) + (13:18 @2) + (5:16 @3) 3.3 km (5:41 / km) +27m 5:28 / km
ahr:153 max:169 shoes: Asics Gel Nimbus 18

Warm-up jog to the stairs with Fran.

TE 2.7 http://www.movescount.com/moves/move124807537

Road Running hills 22:54 intensity: (2 @1) + (1:22 @2) + (8:22 @3) + (6:08 @4) + (7:00 @5) 2.4 km (9:32 / km) +250m 6:16 / km
ahr:178 max:199 shoes: Asics Gel Nimbus 18

With Fran, Neal & Mark. Brutal - felt like I was going to pass out at the end.

2:14
2:15
2:19
2:22
2:28

TE 3.9 http://www.movescount.com/moves/move124807534

Road Running warm up/down 22:49 intensity: (2 @1) + (3:28 @2) + (19:19 @3) 3.9 km (5:51 / km) +18m 5:43 / km
ahr:163 max:174 shoes: Asics Gel Nimbus 18

Jelly legs back home with Fran.

TE 3.1 http://www.movescount.com/moves/move124807530

Monday Sep 26, 2016 #

7 PM

Strength 5:00 [3]

Sunday Sep 25, 2016 #

7 AM

Trail Running 2:23:46 intensity: (26:51 @1) + (36:04 @2) + (40:57 @3) + (32:42 @4) + (7:12 @5) 20.9 km (6:53 / km) +556m 6:04 / km
ahr:160 max:199 shoes: Asics Gel Fuji Sensor 3 #2

At Klippies with Fran & Charne. Stuck with them for the first technical 12km and then ran ahead on my own to add a lap of the easy valley route at the end. Surprisingly high HR given how comfortable I was feeling... perhaps yesterday took it out of me a bit.

TE 5 http://www.movescount.com/moves/move124495390

4 PM

Strength 5:00 [3]

Saturday Sep 24, 2016 #

8 AM

Road Running race (FNB Joburg City 10km) 42:15 intensity: (12 @1) + (12 @2) + (4:06 @3) + (13:48 @4) + (23:57 @5) 10.1 km (4:11 / km) +114m 3:58 / km
ahr:189 max:202 shoes: Asics Gel Nimbus 18

Big race with apparently about 10,000 entrants. Awesome vibe at the start and fortunately got a good seeding and was running at my pace from the gun. First 4km were flat and fast but I knew what was coming with the climbs up past Ellis Park & Ponte and up past the Con Court. Didn't feel like I had much to give on the hills but don't think I lost too much time. Happy with the time - a PB for me, but I'm sure I've gone faster in the first 10km of the Dischem Half ;)

Placed 110th out of 8,827 timed finishers.

4:03
3:45
4:03
4:13
4:34
4:28
4:18
4:53
3:47
3:50
+12s

TE 5 http://www.movescount.com/moves/move124346047
4 PM

Strength 5:00 [3]

Thursday Sep 22, 2016 #

6 AM

Road Running 40:38 intensity: (1:06 @1) + (9:21 @2) + (21:47 @3) + (8:24 @4) 8.4 km (4:50 / km) +74m 4:38 / km
ahr:164 max:184 shoes: Asics Gel Nimbus 18

Back to this normal running game again :)

TE 3.8 http://www.movescount.com/moves/move124073633

Saturday Sep 17, 2016 #

2 AM

Trail Running (Magalies Traverse FKT) 15:29:40 [3] 76.2 km (12:12 / km) +2850m 10:17 / km
shoes: Asics Gel Fuji Sensor 3

Brian, Alex and I had a proper go at the Magaliesberg Traverse FKT from Hartbeespoort Dam Wall to Olifantsnek Dam Wall via 14 trig beacons on the main Magaliesberg ridge. The previous FKT (set by Terence Vrugtman and Jason Gradwell) was 24h28m. After a very long day of mostly off-trail rocky terrain, we managed to take this down to 15h29m for the 76km route.

We set off at 2am and got quite lucky with the weather conditions - mostly slightly overcast with quite a strong wind blowing. It did clear up and get fairly hot in the early afternoon but we were within reach of the finish by then. We had packed light, hoping to run as much as possible, but as anyone who has been at the top of the ridge can vouch for, the terrain is very challenging and reduced us to a power hike for most of the day. We probably only ran 10km of the route at best!

It was a fantastic experience to traverse the entire ridge in one go - so many beautiful areas despite being very close to civilisation with the farms on either side. All of us got pretty sore from around the 50km mark onwards so the last few hours were quite a slog and it was with great relief that we enjoyed our beers at Olifantsnek Dam while the sun was setting.
C • 1
C • Congrats! 1

Tuesday Sep 13, 2016 #

7 PM

Strength 5:00 [3]

Sunday Sep 11, 2016 #

7 AM

Trail Running 3:05:18 intensity: (1:36 @1) + (48:48 @2) + (1:13:54 @3) + (1:01:00 @4) 26.3 km (7:03 / km) +1095m 5:50 / km
ahr:166 max:188 shoes: Asics Gel Fuji Sensor 3

2 laps of the most technical, rocky route at Klippies. Comfortable most of the way around except for a bit of suffering in the last 30 mins. UTCT training starts now!

TE 4.6 http://www.movescount.com/moves/move122480550
3 PM

Strength 5:00 [3]

Saturday Sep 10, 2016 #

2 PM

Strength 5:00 [3]

Friday Sep 9, 2016 #

6 AM

Road Running warm up/down 16:54 intensity: (48 @1) + (10:06 @2) + (6:00 @3) 3.3 km (5:07 / km) +21m 4:58 / km
ahr:154 max:172 shoes: Asics Gel Nimbus 18

To stairs. TE 2.7 http://www.movescount.com/moves/move122146428

Road Running hills 22:59 intensity: (10 @1) + (7:14 @2) + (4:56 @3) + (9:53 @4) + (46 @5) 2.4 km (9:35 / km) +250m 6:18 / km
ahr:170 max:193 shoes: Asics Gel Nimbus 18

5 reps of the Westcliff Stairs with Neal. Easy jog back down each time.

2:15
2:20
2:24
2:23
2:23

TE 3.5 http://www.movescount.com/moves/move122146422

Road Running warm up/down 21:11 intensity: (6 @1) + (4:56 @2) + (16:09 @3) 3.9 km (5:26 / km) +24m 5:16 / km
ahr:162 max:173 shoes: Asics Gel Nimbus 18

Wobbly legs back home. TE 3.1 http://www.movescount.com/moves/move122146411

Thursday Sep 8, 2016 #

6 AM

Road Running 1:09:36 intensity: (2:55 @1) + (36:06 @2) + (30:35 @3) 13.8 km (5:03 / km) +182m 4:44 / km
ahr:156 max:175 shoes: Asics Gel Nimbus 18

Kept it comfortable.

TE 3.3 http://www.movescount.com/moves/move121987076
6 PM

Strength 5:00 [3]

Wednesday Sep 7, 2016 #

6 AM

Road Running 46:45 intensity: (1:06 @1) + (11:33 @2) + (23:00 @3) + (11:06 @4) 9.8 km (4:46 / km) +125m 4:29 / km
ahr:165 max:183 shoes: Asics Gel Nimbus 18

Feeling good. TE 3.9 http://www.movescount.com/moves/move121849868

Road Running warm up/down 6:02 [3] 1.1 km (5:29 / km) +6m 5:20 / km
ahr:156 max:165 shoes: Asics Gel Nimbus 18

6 PM

Strength 5:00 [3]

Tuesday Sep 6, 2016 #

6 PM

Strength 5:00 [3]

Monday Sep 5, 2016 #

5 PM

Strength 5:00 [3]

Saturday Sep 3, 2016 #

9 AM

Trail Running race (Wild Run Day 3) 3:50:03 [4] 32.7 km (7:02 / km) +679m 6:22 / km
shoes: Asics Gel Fuji Sensor 3

Last day of the Wild Run from The Haven to Hole in the Wall. Started in the last seeding batch again with Neal and the rest of the top 5. Stuck with the leader (Mark Middleton) for the first 16km, mostly on long beach stretches before he got away at the checkpoint. The 2nd half had 5 steep climbs with the most tiny secluded beaches between them and great views from the top of the headlands. Once you crest the final climb, you get to look down on Hole in the Wall and the finish arch across the estuary. Best finish in the world! Finished together with Neal in 2nd again so 3rd overall for me (in a small field of 40 runners).

Such a great experience and one I'll definitely come back for sometime!

http://www.movescount.com/moves/move121272471

Friday Sep 2, 2016 #

8 AM

Trail Running race (Wild Run Day 2) 3:47:39 [4] 35.7 km (6:23 / km) +557m 5:55 / km
shoes: Asics Gel Fuji Sensor 3

Kob Inn to The Haven. Seeded start this morning, with Neal and I starting in the last group of 8. Absolutely spectacular run today with just the right mix of long beaches and cattle trails around/over the headlands. Neal and I ran together all day, with Mark Middleton gradually easing away at his own pace from about the 15km mark. I had to vasbyt a bit to hold the pace as it got hot later in the day. Finished together in 2nd place, 5 mins behind Mark.

http://www.movescount.com/moves/move121122737

Thursday Sep 1, 2016 #

7 AM

Trail Running race (Wild Run Day 1) 4:39:50 [4] 42.7 km (6:33 / km) +341m 6:18 / km
shoes: Asics Gel Fuji Sensor 3

Long beachy run along the Wildcoast! Started at Kei Mouth after a trip over on the pont and had a pretty solid day. The dinner from the night before had caused havoc with the field - runners having to duck into the bushes for emergency pit stops :-/ Neal & I were with the lead pack of 4 at Wavecrest (19km). I had my own emergency pit stop here and told Neal to go ahead. Was in 5th once I got going again, but managed to haul in 2 guys in front of me on the long hardpack beach sections. Finished 3rd, 7 mins behind Neal. Looking forward to the next 2 days, which should be more hilly and scenic :)

http://www.movescount.com/moves/move120980098
C • 3rd! 5

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