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Training Log Archive: Stijn

In the 31 days ending Jan 31, 2010:

activity # timemileskm+m
  Climbing8 7:15:00 435
  Road Running8 3:46:13 28.65(7:54) 46.1(4:54) 621
  Orienteering1 21:13 2.73(7:46) 4.4(4:49) 6510 /13c76%
  Total17 11:22:26 31.38 50.5 112110 /13c76%

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Sunday Jan 31, 2010 #

Event: Gauteng Short Course Wits Education Campus
 

Note

No Orienteering today :-( My friends decided that last night was a pretty good one for my bachelor's party...

Saturday Jan 30, 2010 #

8 AM

Climbing 1:00:00 [3] +80m

Climbed at Radioactive as the Chosspile was too wet. 14, 16, 20, 19.

Wednesday Jan 27, 2010 #

2 PM

Climbing 30:00 [5]

Endurance pyramid at the Wits bouldering wall. Wanted to try 1 min on, 1 min off; 2 mins on, 2 mins off, etc. up to 5 mins and then back down to 1. A session through the roof on my 3 min burn caused that mission to end early though! 1-2-3-3-2-1.

Tuesday Jan 26, 2010 #

6 PM

Road Running warm up/down 8:48 [3] 1.5 km (5:52 / km) +60m 4:53 / km
ahr:162 max:173 shoes: Salomon XT Wings

Road Running (Sunninghill Striders TT) 37:56 [4] 8.0 km (4:45 / km) +115m 4:25 / km
ahr:182 max:197 shoes: Salomon XT Wings

2 laps at an easier pace this time. That hill hurts the second time round!

Sunday Jan 24, 2010 #

Event: Gauteng Short Course Zoo
 

Road Running warm up/down 6:00 [3] 1.0 km (6:00 / km)

Warm-up run before the Orienteering.
9 AM

Orienteering race (Joburg Zoo Sprint) 21:13 [5] *** 4.4 km (4:49 / km) +65m 4:29 / km
ahr:189 max:201 spiked:10/13c shoes: Salomon XT Wings

Really enjoyed this - great to be into the O season again :-) I had minor 5s mistakes at 2 & 10 with about 10s route choice error to 7 and 10s lost trying to find 7 - it was pretty well hidden in the tree! Finished tied 5th with Mike, about 13% back from Alex - my best O result ever :-) Time to do some speed work for the rest of the season...
C • nice one 2

MEN - Splits

Thursday Jan 21, 2010 #

5 PM

Road Running 27:32 [4] 5.8 km (4:45 / km) +45m 4:34 / km
ahr:176 max:188 shoes: Salomon XT Wings

Tuesday Jan 19, 2010 #

6 PM

Road Running (Sunninghill Striders TT) 16:17 [5] 4.0 km (4:04 / km) +60m 3:47 / km
ahr:189 max:200 shoes: Salomon XT Wings

Much pain trying to stay with the front bunch. Km splits were approx 4:00, 3:30, 5:00 (the hill) & 3:47. Finished 4th, 9 seconds behind Kev who took the win :-)

Road Running warm up/down 8:47 [2] 1.5 km (5:51 / km) +55m 4:57 / km
ahr:160 max:170 shoes: Salomon XT Wings

Sunday Jan 17, 2010 #

8 AM

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

At the Chosspile - got pumped on a long, overhanging 22. 17, 18, 19.

Saturday Jan 16, 2010 #

4 PM

Road Running 29:51 [3] 5.8 km (5:09 / km) +45m 4:57 / km
ahr:172 max:185 shoes: Salomon XT Wings

Same route as Thursday - took it relatively easy this time and tried not to look at my watch.

Thursday Jan 14, 2010 #

4 PM

Road Running 27:47 [4] 5.8 km (4:47 / km) +45m 4:37 / km
ahr:179 max:196 shoes: Salomon XT Wings

New route around Sunninghill - the flattest one I could find :-)

Wednesday Jan 13, 2010 #

3 PM

Climbing 1:15:00 [3] +50m

Started working the 25 at Strubens but my finger was feeling niggly so backed off and did easy stuff. 19, 18, 17, 18.

Tuesday Jan 12, 2010 #

6 PM

Road Running (Time Trial) 17:16 [5] 4.0 km (4:19 / km) +56m 4:02 / km
ahr:193 max:203 shoes: Salomon XT Wings

I joined the Sunninghill Striders weekly time trial. It's a 4km lap with one long drag of a hill in the middle - impressive turn out of about 70 runners. HR was soaring again!

Road Running warm up/down 9:24 [3] 1.5 km (6:16 / km) +55m 5:18 / km
ahr:165 max:174 shoes: Salomon XT Wings

Easy warm-up up the hill from my place to the start of the TT.

Saturday Jan 9, 2010 #

Climbing 45:00 [3] +75m

Spent the morning at Bronkies - worked out the crux of a 22 which should go down next time :-) 15, 19.

Thursday Jan 7, 2010 #

Road Running 36:35 [5] 7.2 km (5:05 / km) +85m 4:48 / km
ahr:182 max:204 shoes: Salomon XT Wings

Right - Salomon laces replaced and my shoes should be good for another 450km. First run back was heavy going. It's only been two weeks - hope the fitness comes back quickly before the Sprint Series.

Wednesday Jan 6, 2010 #

Climbing 1:00:00 [3] +30m

Afternoon climb at Strubens. It started pouring just after I got the 20 with my draws still on the 19. Climbing wet rock ain't fun. Got a beer out of it though ;-) 15, 19, 20, 19.

Saturday Jan 2, 2010 #

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

Got spat off by an overhanging layback crack and then climbed some good easy routes at Hallucinogen before the rain came and stayed. 18, 16, 16.

Friday Jan 1, 2010 #

Climbing 45:00 [5] +70m

Too hot in the morning again but we headed over to the Superbowl in the afternoon for some long, pumpy climbs. 17, 21, 21.

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