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Training Log Archive: Stijn

In the 31 days ending May 31, 2010:

activity	#	time	miles		km		+m
Hiking	4	17:15:00	30.14	(1.7/h)	48.5	(2.8/h)	1350
Climbing	4	5:00:00					185
Orienteering	4	4:39:37	18.33	(15:15)	29.5	(9:29)	760	58 /	84c	69%
Mountain Biking	2	4:16:42	40.64	(9.5/h)	65.41	(15.3/h)	1064
Kloofing	1	1:53:00	0.62	(3:01:51)	1.0	(1:53:00)
Road Running	4	1:43:00	13.3	(7:45)	21.4	(4:49)	175
Total	19	34:47:19	103.03		165.81		3534	58 /	84c	69%

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Sunday May 30, 2010 #

5 PM

Road Running 26:00 [4] 5.8 km (4:29 / km) +45m 4:19 / km
shoes: Salomon XT Wings 2

First run in my new shoes! Don't know if it's a coincidence and I was just fresh but wow, I felt really fast and comfortable today :-) The time is a guess - didn't have my watch with me.

Saturday May 29, 2010 #

10 AM

Climbing 1:00:00 [5] +85m

At Bronkies with Russell, Ivan and Gerrit. Managed to onsight a 22 I've had my eye on for a while - a perfect line right to the top of the crag :-) 17, 18, 22.

C • Boy's High Controller's Report 2

Wednesday May 26, 2010 #

1 AM

Hiking 1:15:00 [4] 6.5 km (5.2 kph) +350m
shoes: Salomon XT Wings

Rhyan decided to leave us to it and napped in the car. Kevin and I changed into our kloofing gear and hiked up the road and approach path to Grootkloof. Distance includes return hike.

2 AM

Kloofing 1:53:00 [2] 1.0 km (1:53:00 / km)
shoes: Salomon XT Wings

What a magical experience! Grootkloof by moonlight, including the 20m abseil down the waterfall (and carrying the wet rope afterwards) and plenty of wading and swimming. Got winded at bumslide rock when i couldn't control my slide and ended up head first - at least now I know that my headlamp is indeed waterproof! Got back to the cars at 4am and back to Joburg at 06:30am. Work is going to be interesting! :-)

C • Crazy fool! 1

C • Awesome! 2

Tuesday May 25, 2010 #

9 PM

Mountain Biking 2:59:38 [3] 39.6 km (13.2 kph) +814m
shoes: Scott Yecora

Rhyan, Kevin and I headed out to the Magaliesberg for a bit of an all-nighter training session. We parked at Sparkling Waters Hotel and started with an out-and-back ride over Breedt's Nek.

Sunday May 23, 2010 #

8 AM

Hiking 5:00:00 [2] 15.3 km (3.1 kph) +300m
shoes: La Sportiva Tibet

Kaapschehoop Trail, Day 2: The hike back to the village was mainly through forest and most were occupied with sneaking rocks into others' packs... Pancakes at the end hit the spot.

C • Wow! 2

Saturday May 22, 2010 #

8 AM

Hiking 6:30:00 [2] 16.7 km (2.6 kph) +200m
shoes: La Sportiva Tibet

Kaapschehoop Trail - Day 1: Stuck to the edge of the escarpment most of the day with some gorgeous views over the lowveld. The overnight hut had warm showers, linen & a lekker communal braai area... and we thought we were supposed to be "roughing it"!

Thursday May 20, 2010 #

4 PM

Climbing 1:45:00 [4] +60m

Endurance laps of the 20 at Strubens. 6 x 20, 1 x 18.

Sunday May 16, 2010 #

9 AM

Orienteering race (GOC Champs Long) 1:44:47 [4] *** 10.0 km (10:29 / km) +285m 9:10 / km
spiked:14/20c shoes: Salomon XT Wings

Much more runnable, plenty of route choice and a good mix of leg lengths. I had the long legs well planned after the 2km run to #1. #5 cost me close to 10mins due to not being able to relate the mapped vegetation to reality. Another 3mins lost on #9 but otherwise I hit most of the controls pretty spot on. My lack of fitness cost me though, reduced to walking the path up to #18 and stumbling into the finish with pretty low blood sugar levels. Great weekend of O!

1 - Splits

Saturday May 15, 2010 #

Event: Gauteng Orienteering Championships

Event: SA Sprint Champs

8 AM

Orienteering race (SA Sprint Champs) 20:50 [5] *** 3.2 km (6:31 / km) +70m 5:52 / km
spiked:19/22c shoes: Salomon XT Wings

The first ever SA Sprint Champs at PBHS. Home ground advantage for me so I went out hard, hoping to make it out. I really enjoyed the technical buildings and the variety of the course. Still made a 20s mistake on #3 and my running speed is just not quite up there. Placed 6th, 20s behind Brian and 1:58 behind Dylan who won the course.

3 PM

Orienteering race (GOC Champs Middle) 58:30 [4] *** 4.8 km (12:11 / km) +185m 10:13 / km
spiked:13/19c shoes: Salomon XT Wings

Absolutely hated the terrain. #1 cost me a fair bit of time with my route choice of stumbling along the fence. The nav was pretty easy on most controls but I still found myself making mistakes, probably due to lack of concentration and not being able to read the map while moving. Nearly considered giving up on colour-coded O after this one - luckily I got back on the horse for the long and thoroughly enjoyed that one :-)

3 - Splits

1 - Splits

Friday May 14, 2010 #

4 PM

Climbing 1:15:00 [4] +40m

At Strubens after work with Russell and Ivan. Did 3 laps of the sustained 20 to train my endurance. 15, 18, 20, 20, 20.

Thursday May 13, 2010 #

4 PM

Road Running 20:00 [3] 4.0 km (5:00 / km) +40m 4:46 / km
shoes: Salomon XT Wings

Multi-tasking run around Sunninghill, with stops on the way to drop of a form at my parents' place, buy 200m of bunting at Builder's Warehouse and buy supplies at PnP for the Sprint Champs tomorrow. So much better than sitting in the traffic with a car!

Tuesday May 11, 2010 #

5 PM

Road Running 27:00 [4] 5.8 km (4:39 / km) +45m 4:29 / km
shoes: Salomon XT Wings

Sunday May 9, 2010 #

8 AM

Hiking 4:30:00 [2] 10.0 km (2.2 kph) +500m
shoes: La Sportiva Tibet

Up and down the chain ladders to the top of the Tugela Falls with Angela & Nick. Freezing wind blowing the whole day!

Thursday May 6, 2010 #

4 PM

Mountain Biking 1:17:04 [4] 25.81 km (20.1 kph) +250m
shoes: Scott Yecora

Braamfontein Spruit & St Stithians with Kevin.

Wednesday May 5, 2010 #

4 PM

Road Running 30:00 [4] 5.8 km (5:10 / km) +45m 4:59 / km
shoes: Salomon XT Wings

Tuesday May 4, 2010 #

4 PM

Climbing 1:00:00 [4]

At the Old Mutual Sports Hall. Did some long traverses and laps.

Sunday May 2, 2010 #

Event: Gauteng Colour Coded Protea Ridge

9 AM

Orienteering race (Protea Ridge CC) 1:35:30 [4] *** 11.5 km (8:18 / km) +220m 7:35 / km
spiked:12/23c shoes: Salomon XT Wings

First run in this area and I really enjoyed it. An excellent technical brown course as well! I was running well until #9 where I lost about 4 mins locating the correct boulder cluster. And then I really should have used my compass for 13-14-15... exit angles which were way off cost me some serious time here. Dylan made the next few easy and then we took different route choices from 20 through to the finish. Not a terrible run but could have reduced the mistakes by 10 minutes or so if I had used the compass. My distance of 11.5km includes a bit of grid searching :-)

BROWN - Splits

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