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Training Log Archive: Stijn

In the 30 days ending Sep 30, 2019:

activity # timemileskm+m
  Trail Running10 17:49:04 98.36(10:52) 158.3(6:45) 5569
  Climbing21 16:30:00 1540
  Road Running7 4:46:40 35.36(8:06) 56.9(5:02) 653
  Strength4 30:00
  Total41 39:35:44 133.72 215.2 7762

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Monday Sep 30, 2019 #

11 AM

Road Running 56:27 intensity: (24 @1) + (10:16 @2) + (35:50 @3) + (9:57 @4) 11.7 km (4:49 / km) +166m 4:30 / km
ahr:164 max:184 shoes: Asics Gel Nimbus 20

Good hilly burbs run - kept it under control but wasn't really taking it easy either..

TE 3.8 http://www.movescount.com/moves/move309795862

Road Running warm up/down 6:27 [3] 1.1 km (5:52 / km) +3m 5:47 / km
ahr:151 max:160 shoes: Asics Gel Nimbus 20

Cool-down jog
5 PM

Strength (Back, shoulders & hips) 15:00 [3]

Sunday Sep 29, 2019 #

6 AM

Climbing 15:00 [4] +20m

Sunrise session with Rob at the Superbowl. Managed to onsight Sleepless Tad, a tough but fun 22.

Saturday Sep 28, 2019 #

7 AM

Trail Running 45:10 intensity: (7:03 @2) + (19:21 @3) + (18:10 @4) + (36 @5) 7.7 km (5:52 / km) +232m 5:06 / km
ahr:168 max:189 shoes: Brooks Cascadia 12

Morning run with Rob on the technical Boven trails. Pushed hard at times!

TE 4.2 http://www.movescount.com/moves/move309795872
12 PM

Climbing 30:00 [4] +40m

Afternoon session at the Left Wing and Superbowl. Got the 24 3rd go - lovely sequences!

19,24.

Friday Sep 27, 2019 #

7 AM

Trail Running 49:26 [4] 7.2 km (6:52 / km) +381m 5:26 / km
shoes: Brooks Cascadia 12

Technical loop down into the valley and then pushed hard on the big climb back up the overgrown jeep track. 19 mins of solid uphill "running", and a whole 4 mins behind Johardt on Strava...

https://www.strava.com/activities/2743133585
3 PM

Climbing 30:00 [3] +40m

Afternoon project session at the Superbowl. All of us dorked our routes :-/ I was feeling strong but reached past the key hold at the top of Club Tropicana Coconuts (24) and fell.

17,(24).

Thursday Sep 26, 2019 #

10 AM

Climbing 1:00:00 [4] +90m

Adventure day out at the old crags :) Abseiled into the He-Man area at Triple Tier, onsighted Incidentally I'm Macho (19) and got Actually You're a Whimp (22) first go after checking out some of the holds on the way down (so no onsight/flash). Both solid at the grade and super high quality! They hardly ever get climbed though.

Then on to the Restaurant where we climbed Bonar (20) and I was too nervous to lead Flambeau (hard 23), but got it as a flash on top rope - fun climbing with a sting in the tail!

19,22,20,23T

Wednesday Sep 25, 2019 #

7 AM

Trail Running 2:01:00 intensity: (54:39 @2) + (56:49 @3) + (9:32 @4) 20.6 km (5:52 / km) +516m 5:13 / km
ahr:159 max:180 shoes: Brooks Cascadia 12

Nice flowy singletrack run at Boven. Finished off with a more technical loop below Tranquilitas crag. Cold!

TE 3.6 http://www.movescount.com/moves/move309291680

Tuesday Sep 24, 2019 #

9 AM

Climbing 10:00 [2] +25m

Morning warm-up on Lucy before the longest belay in history while Jo climbed Toolbox :-/ 17
2 PM

Climbing 30:00 [4] +35m

Made up for it in the afternoon by sending SWAT Team (24) on my first go. Not an onsight as I had been on it once before, 2 years ago. Had to fight for it, so a very satisfying climb!

18,24.
5 PM

Climbing 15:00 [3] +30m

Final quick session at the Disciple Wall and did Dendrophilia - a brilliant climb (almost as good as Brolloks I reckon) + you get to climb a tree tufa :) 21.

Monday Sep 23, 2019 #

7 AM

Trail Running 1:01:43 intensity: (21:24 @1) + (17:57 @2) + (22:11 @3) + (11 @4) 10.2 km (6:03 / km) +166m 5:36 / km
ahr:147 max:179 shoes: Brooks Cascadia 12

Lovely morning run on the Boven trails - first 5km with Fran and then a loop in the wattle forest on my own.

TE 3.2 http://www.movescount.com/moves/move309291696
12 PM

Climbing 30:00 [4] +45m

Afternoon session at the Superbowl. Tried Club Tropicana Coconuts (24) but fell just before the top, too pumped to figure out the right beta. Climbed the rest pretty easily after that. Maybe next time..

17,(24).

Sunday Sep 22, 2019 #

10 AM

Climbing 1:00:00 [4] +65m

Waterfall Crag! Feeling way more confident on the huge run-outs and managed to flash a hard 38m 23 called Good Times. Sustained crimping all the way up :) Quality!

20,23.

Saturday Sep 21, 2019 #

4 PM

Climbing 30:00 [3] +50m

Got to Boven quite late, so only managed to squeeze 2 routes in this afternoon. The planned warm-up (Jenga) was busy, so jumped straight onto the steep, juggy 22 and managed to get the onsight :) Then the 34m long extension of Jenga after that. Crimpy & technical!

22,21.

Friday Sep 20, 2019 #

7 AM

Trail Running 2:15:58 intensity: (3:14 @2) + (59:26 @3) + (1:13:18 @4) 21.5 km (6:19 / km) +656m 5:29 / km
ahr:172 max:189 shoes: Brooks Cascadia 12

My version of the usual Klippies 20k - felt it today - probably pushing too hard overall. Very low energy at the 17km mark, so trundled home from there via one more hill.

TE 5 http://www.movescount.com/moves/move308230489

Thursday Sep 19, 2019 #

6 AM

Road Running 32:10 intensity: (29 @1) + (19:51 @2) + (11:50 @3) 6.3 km (5:06 / km) +66m 4:51 / km
ahr:154 max:170 shoes: Asics Gel Nimbus 20

TE 3 http://www.movescount.com/moves/move308066088

Wednesday Sep 18, 2019 #

5 PM

Climbing 1:30:00 [4] +135m

CR with Rob. Got the 25 this time :) But would agree that it's a soft one... Very keen for Boven soon!

18L,18L,20L,25L,(25),21L,21,(21a),17

Got to the top of of the last 21 (guessed grade - dark green mock comp route) but just couldn't hold the finishing jug.
7 PM

Strength (Back & shoulder mobility) 5:00 [1]

Tuesday Sep 17, 2019 #

4 PM

Road Running intervals 44:11 intensity: (29 @1) + (16:17 @2) + (18:54 @3) + (8:31 @4) 8.9 km (4:58 / km) +48m 4:50 / km
ahr:161 max:187 shoes: Asics Gel Nimbus 20

Trying to get the cruising speed up again with some flat road intervals. Easing into it by not pushing all out just yet, but still working hard towards the end of the session.

Ran 6 reps of ~475m along 2nd ave, just above the Houghton Golf Course. All at ~3:50/km.

1:53 169ahr 173max
1:50 171ahr 179max
1:49 174ahr 181max
1:49 175ahr 182max
1:47 179ahr 185max
1:48 179ahr 186max

Recovery jogs all 2:38-2:45 (~5:40/km)

TE 3.6 http://www.movescount.com/moves/move307829656

Monday Sep 16, 2019 #

10 AM

Trail Running 34:41 intensity: (1 @1) + (16:59 @2) + (17:41 @3) 6.7 km (5:11 / km) +70m 4:55 / km
ahr:157 max:169 shoes: Brooks Cascadia 12

TE 3.1 http://www.movescount.com/moves/move307668597
5 PM

Climbing 1:00:00 [4] +90m

CR with Rob. I had a great session but Rob absolutely smoked it! Sime big grades gound down! :)

18L,20L,(24L),(25L),20L,20L.

Sunday Sep 15, 2019 #

10 AM

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

Introducing Rob to the Bronkies crag :) Some good climbing - felt on top of things today.

18,20,22,(22x),22.

Saturday Sep 14, 2019 #

8 AM

Trail Running 2:06:29 intensity: (40:16 @1) + (27:49 @2) + (21:21 @3) + (37:03 @4) 14.3 km (8:51 / km) +835m 6:51 / km
ahr:151 max:190 shoes: Brooks Cascadia 12

Klippies run - warm-up on the red route with Fran and then 5 x Devereaux hill reps, with a chilled run down blue back to the cars at the end. Tough session.

The hill is 600m with 115m climb, so 19.2%

6:42 166ahr 167max 1030VAM
6:34 177ahr 184max 1051VAM
6:40 180ahr 187max 1035VAM
6:44 180ahr 186max 1025VAM
6:49 181ahr 188max 1012VAM

Downs in about 5 mins.

For comparison, my Nursery Ravine VAM (vertical meters per hour) was ~1350 for an all-out 18min effort and my Mnweni Pass VAM was ~900 for a more-controlled 51min effort. So definitely some room for improvement on these shorter Klippies hill reps, but interesting to see that my vertical pace doesn't drop off that much for big climbs like Mnweni.

TE 4 http://www.movescount.com/moves/move307271474

Friday Sep 13, 2019 #

11 AM

Trail Running 51:11 intensity: (52 @1) + (6:01 @2) + (27:32 @3) + (16:46 @4) 10.0 km (5:07 / km) +104m 4:52 / km
ahr:167 max:185 shoes: Brooks Cascadia 12

Pretty hot on the Spruit at this time of day...

TE 4.3 http://www.movescount.com/moves/move307178825
4 PM

Climbing 1:20:00 [4] +120m

Solid lead session at CR with Rob. Lots of mileage at 1-2 grades below my max.

18L,21L,22L,23,22L,20L,21L,19L.

Thursday Sep 12, 2019 #

7 PM

Climbing 1:00:00 [4] +95m

Final lead league round with Rob. 45 points again.

17L,20L,(27Lx),(24Lx),(26Lx),(29Lx),22L,21L,18L.

Wednesday Sep 11, 2019 #

7 AM

Road Running 34:44 intensity: (4:19 @1) + (8:38 @2) + (15:59 @3) + (5:48 @4) 6.6 km (5:16 / km) +117m 4:50 / km
ahr:159 max:181 shoes: Asics Gel Nimbus 20

Hilly coffee run with Neal. Felt like hard work!

TE 3.4 http://www.movescount.com/moves/move306796668

Tuesday Sep 10, 2019 #

11 AM

Road Running 42:40 intensity: (1:12 @1) + (22:02 @2) + (19:26 @3) 8.4 km (5:05 / km) +74m 4:52 / km
ahr:155 max:169 shoes: Asics Gel Nimbus 20

TE 3.1 http://www.movescount.com/moves/move306655599
3 PM

Strength (Back & shoulder mobility) 5:00 [1]

Climbing 1:00:00 [4] +90m

Solo session at CR.

17,18,21,21, 20mins spray wall.

Monday Sep 9, 2019 #

3 PM

Climbing 1:00:00 [5] +170m

Solid auto-belay crimp endurance session. And finally got the red 24 clean again - progress!

17,18,21,24
21x2.7 in a row
18x4.5 in a row
4 PM

Strength (Back & shoulder mobility) 5:00 [1]

Sunday Sep 8, 2019 #

9 AM

Climbing 1:00:00 [4] +50m

Brilliant little climbing session on the Spearhead boulder in Swinburne with Rob on our way back to Joburg. The first few routes were a bit shakey, but got some great beta from Rob to flash the 20 and 23 after him :)

17,18,20,23.

Saturday Sep 7, 2019 #

6 AM

Trail Running (Mnweni Marathon) 4:59:01 intensity: (1:37 @1) + (26:26 @2) + (3:23:30 @3) + (1:07:28 @4) 37.6 km (7:57 / km) +1872m 6:22 / km
ahr:168 max:190 shoes: Asics Gel Fuji Trabuco 6 #4

My first Mnweni Marathon and somehow the stars aligned for a perfect race for me! Conditions were perfect with cool, slightly cloudy weather in the valleys and recent fires having burnt the slopes making for very runnable trails. I genuinely set off hoping to sneak under 6 hours at best but with a more likely result being 6h-6h30m.

I started with Rob and Warren in the front pack along the gravel road, but soon let them get ahead as I settled into a more sustainable pace for me, so I was in about 20th to 25th place when we started the first singletrack climb. Here's where I very quickly noticed that I would immediately start gaining ground and passing people again on every section which was too steep to run and required some good old power-hiking. It's always been a strength of mine, but I guess 6 weeks of mountain hiking with an 18kg pack helps too :)

I was 1 minute behind Rob's 6h split from May at the 9km mark, but then 5 mins up on his split near Shepherd's Cave at the 14km mark. This gave me some good confidence that sub-6h was achievable. I kept passing people on the way up to Mnweni Pass, spent a bit of time running with Warren & Greg up to the start of the pass and then gave it horns on the ~800m climb to the top. I was very surprised to spot Rob up ahead (he was starting to feel the altitude after a recent blood donation) and even more surprised when he told me we were in 7th place! I could see 2nd-6th up ahead so set off in pursuit. Caught 6th & 5th just before the top and managed to get the 6th fastest time ever for the full Mnweni Pass segment on Strava (51:35).

Very runnable conditions on top and caught the 2nd-4th runners (Pieter, Nicolette & Louis) at the top of Rockeries. They proceeded to put big time on me down the technical Rockeries descent (I'm such a wuss). Matt caught me on the descent and was keen to stick with me as I knew the way. His presence behind me kept the pressure on and I was descending much better for the 2nd half of the way down.

The trail got faster and faster and as I was nearing the road, sub-5h was getting within reach. I set a cut-off of 4h30m at the road, with 6km to go. If I made that, I would go for it. After a nice efficient route through the top of the village, I got there at 4h33m. Decided to try anyway and hammered off down the hill at just under 4min/km. Things got much tougher when the road flattened out with the occasional hill and with nobody in sight ahead or behind, I was just running for time. I even resorted to emptying my water flasks with 3km to go (serious business this haha). Didn't know whether I had it until the finish was in sight with 500m to go. Made it with 1 min to spare and must have been quite a spectacle with a proper bout of cramps setting in as I finished! 4:22/km for the last 6km which is my fastest 6km in more than a year ;)

Held onto that 5th place, 6 mins behind Louis in 4th and 16 mins behind Iain, who won in 4h43m.

So happy with the result (as you can tell by this long, gushing report)! I'm quite liking the idea of sticking to these 30-50km mountain races and get that awesome feeling of running hard again (and not just slogging it out for a finish). Keen to stick to "just" 50km training weeks and try introduce some quality sessions too.

TE 4.5 https://www.strava.com/activities/2686633493/overv...
C • My strategy for next time! 5

Friday Sep 6, 2019 #

10 AM

Climbing 1:00:00 [4] +125m

Auto-belays at CityRock.

18,20,20 in a row
(25a),(24a)x2,(21a)
21,19,18 in a row

Thursday Sep 5, 2019 #

4 PM

Road Running 31:09 intensity: (2:26 @1) + (12:00 @2) + (16:40 @3) + (3 @4) 6.3 km (4:57 / km) +66m 4:42 / km
ahr:157 max:174 shoes: Asics Gel Nimbus 20

TE 3.2 http://www.movescount.com/moves/move305866284

Tuesday Sep 3, 2019 #

5 PM

Road Running 38:52 intensity: (11:33 @2) + (23:41 @3) + (3:38 @4) 7.6 km (5:07 / km) +113m 4:46 / km
ahr:161 max:185 shoes: Asics Gel Nimbus 20

Starting to feel like a runner again :)

TE 3.4 http://www.movescount.com/moves/move305558164

Monday Sep 2, 2019 #

5 PM

Climbing 45:00 [4] +50m

Lead League round 3 with Rob. 44 points again.

18L,(21Lx),(26Lx),(28Lx),(24Lx),(22Lx).

Sunday Sep 1, 2019 #

8 AM

Trail Running 2:24:25 intensity: (31:18 @2) + (1:37:24 @3) + (15:43 @4) 22.5 km (6:25 / km) +737m 5:31 / km
ahr:164 max:182 shoes: Asics Gel Fuji Trabuco 6 #4

Nice longish run at Klippies. Feeling more comfortable and able to sustain this pace. Just in time for Mnweni next weekend ;)

TE 3.7 http://www.movescount.com/moves/move305149868
5 PM

Climbing 45:00 [4] +75m

CR with Rob.

18,20,(24a)x2,(24a), 15mins spray wall.

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