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Training Log Archive: Stijn

In the 30 days ending Apr 30, 2017:

activity # timemileskm+m
  Road Running8 12:19:12 94.01(7:52) 151.3(4:53) 1797
  Climbing3 2:50:00 255
  Gym Bike1 15:00
  Strength2 10:00
  Total14 15:34:12 94.01 151.3 2052
  [1-5]14 15:32:32

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Thursday Apr 27, 2017 #

2 PM

Climbing 1:00:00 [4] +100m

Solo mission at CityRock, using the auto-belays and some bouldering. 15, 17, 18, 20 (fail), 16, 16, 5A, 5B, 5C

Tuesday Apr 25, 2017 #

8 PM

Climbing 1:00:00 [3] +80m
(sick)

At City Rock with Gerrit & Oxana. 15, 16, 18, 18, 19, 17.

Friday Apr 21, 2017 #

11 AM

Gym Bike (Spinning) 15:00 [4]

Got roped into a relay spinathon at work... cycling muscles haven't been used in a while!

Tuesday Apr 18, 2017 #

7 PM

Climbing 50:00 [3] +75m

At CityRock with Fred. Keen to get back into this! 16,17,16,19,17

Saturday Apr 15, 2017 #

7 AM

Road Running race (Two Oceans Ultra) 4:50:55 intensity: (1:40 @0) + (9:18 @1) + (18:36 @2) + (3:06:39 @3) + (1:14:42 @4) 56.5 km (5:09 / km) +726m 4:50 / km
ahr:169 max:191 shoes: Asics Gel Nimbus 19

Mixed day for me. Set out fairly aggressively to try get a sub-4h30m time, running 4:30/km and trying to pretend it was comfortable ;) Managed to hold the pace for the first flat 28km but then was just not able to hit the required pace on the way up Chappies, so decided to back off a bit and make sure I got the sub-5h Sainsbury medal.

On the way down Chappies, a muscle in my groin, which had been bothering me all morning, got really sore and forced me to start walking/limping downhill :-/ At that point I thought my race was over, but luckily after a km of walking and a bit of a sit-down, tried stretching a bit, which almost miraculously made the pain disappear! Was able to run fairly comfortably after that to get the sub-5, with a bit of run-walking on the remaining hills.

Happy overall with the 16min PB, as the 4h30m was probably a touch optimistic in hindsight.

Placed 838th out of 8,703 finishers.

5km splits:

22:48
22:30
22:48
22:30 (half marathon in 1:35:42)
23:06
24:18
26:42 (up Chappies)
32:06 (incl 4min sit-down & stretch)
27:54 (marathon in 3:28:30)
32:42 (up Constantia Nek)
25:30

TE 5 http://www.movescount.com/moves/move151781773
C • Top 10! 6

Wednesday Apr 12, 2017 #

6 AM

Road Running 21:51 intensity: (38 @1) + (7:04 @2) + (10:35 @3) + (3:34 @4) 5.0 km (4:22 / km) +35m 4:13 / km
ahr:161 max:183 shoes: Asics Gel Nimbus 19

Last run before Oceans. Kept a comfortable tempo pace - don't think my HR has ever been this low at 4:20/km..

TE 3.3 http://www.movescount.com/moves/move151273031

Road Running warm up/down 5:40 [3] 1.1 km (5:09 / km) +3m 5:05 / km
ahr:150 max:161 shoes: Asics Gel Nimbus 19

Monday Apr 10, 2017 #

6 AM

Road Running 40:42 intensity: (8:33 @1) + (22:00 @2) + (10:09 @3) 8.4 km (4:51 / km) +74m 4:38 / km
ahr:150 max:166 shoes: Asics Gel Nimbus 19

Kept it very easy with low HR so very happy with the cruising pace.

TE 2.9 http://www.movescount.com/moves/move150972443

Sunday Apr 9, 2017 #

7 AM

Road Running 1:15:31 intensity: (2:25 @1) + (15:20 @2) + (41:56 @3) + (15:45 @4) + (5 @5) 16.5 km (4:35 / km) +211m 4:18 / km
ahr:166 max:191 shoes: Asics Gel Nimbus 19

Reversed the usual route and went up Kallenbach, down Munro. Definitely harder this way around! Left calf still quite tight..

TE 4.3 http://www.movescount.com/moves/move150771404

Friday Apr 7, 2017 #

7 AM

Road Running 47:42 intensity: (4:27 @1) + (24:15 @2) + (17:45 @3) + (1:15 @4) 10.1 km (4:43 / km) +110m 4:29 / km
ahr:155 max:177 shoes: Asics Gel Nimbus 19

Comfortable cruise.

TE 3.3 http://www.movescount.com/moves/move150472176

Thursday Apr 6, 2017 #

6 AM

Road Running intervals 53:59 intensity: (24 @1) + (8:12 @2) + (20:36 @3) + (24:11 @4) + (36 @5) 12.2 km (4:25 / km) +90m 4:16 / km
ahr:171 max:193 shoes: Asics Gel Nimbus 19

5 x 1km intervals with recovery jogs in between:

3:48 173HR
3:52 180HR
3:44 181HR
3:38 180HR
3:38 180HR

TE 4.5 http://www.movescount.com/moves/move150324171
5 PM

Strength 5:00 [3]

Tuesday Apr 4, 2017 #

6 AM

Road Running 41:04 intensity: (7:39 @1) + (22:10 @2) + (11:15 @3) 8.4 km (4:53 / km) +74m 4:41 / km
ahr:151 max:168 shoes: Asics Gel Nimbus 19

TE 3 http://www.movescount.com/moves/move150022268

Monday Apr 3, 2017 #

5 PM

Strength 5:00 [3]

Sunday Apr 2, 2017 #

6 AM

Road Running 2:41:48 intensity: (3:12 @1) + (34:24 @2) + (1:10:12 @3) + (51:00 @4) + (3:00 @5) 33.1 km (4:53 / km) +474m 4:34 / km
ahr:167 max:194 shoes: Asics Gel Nimbus 19

The long way round to Pablo, via Linksfield and Northcliff :) Pretty comfortable pace most of the way, but started feeling lower energy on the hills towards the end, so gave Northcliff hill a skip at the 27km mark... Melville hill was plenty tough enough to finish with anyway!

TE 5 http://www.movescount.com/moves/move149673965

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