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Training Log Archive: Stijn

In the 31 days ending Dec 31, 2011:

activity	#	time	miles		km		+m
Hiking	8	34:23:04	49.71	(1.4/h)	80.0	(2.3/h)	4250
Trail Running	4	2:14:25	13.05	(10:18)	21.0	(6:24)	445
Cycling	1	2:00:35	24.79	(12.3/h)	39.9	(19.9/h)	535
Mountain Biking	1	1:23:45	18.77	(13.4/h)	30.2	(21.6/h)	410
Road Running	1	1:03:15	5.59	(11:19)	9.0	(7:02)	120
Orienteering	2	42:29	2.92	(14:33)	4.7	(9:02)	180	22 /	30c	73%
Total	17	41:47:33	114.83	(21:50)	184.8	(13:34)	5940	22 /	30c	73%

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Friday Dec 30, 2011 #

9 AM

Hiking 4:29:01 [2] 12.0 km (2.7 kph) +675m
shoes: Asics Gel Trail Sensor 5

Day hike up to Sleeping Beauty Cave and up the valley beyond it with Fran and Inneke. The only on-rainy day during our 5-day stay...

Wednesday Dec 28, 2011 #

9 AM

Road Running 1:03:15 [2] 9.0 km (7:02 / km) +120m 6:35 / km
shoes: Asics Gel Trail Sensor 5

Took a run along the Garden Castle Road in the Southern Berg with Fran and Jo. Walked every now and then. Total running was about 7km.

Sunday Dec 25, 2011 #

7 AM

Trail Running 26:29 [2] 4.5 km (5:53 / km) +75m 5:26 / km
shoes: Asics Gel Trail Sensor 5

Similar route to the previous day, with Fran this time.

Saturday Dec 24, 2011 #

3 PM

Trail Running 30:02 [3] 5.5 km (5:28 / km) +75m 5:07 / km
shoes: Asics Gel Trail Sensor 5

Out and back along a gravel road from Granny Mouse's Country House in the Midlands.

Monday Dec 19, 2011 #

5 AM

Hiking 6:39:53 [3] 18.0 km (2.7 kph) +85m
shoes: La Sportiva Tibet

Day 4 of our Mnweni Berg hike. All the way down Rockeries Pass (which is annoyingly loose and rocky these days) back to our cars at the Mnweni Cultural Centre. The last 5km slog down the road in 30+ degree heat was pure torture. 1600m descent.

One of my best Berg hikes - great route, better weather and entertaining company (Fran, Kev, Neal & Nick) :-)

Sunday Dec 18, 2011 #

5 AM

Hiking 1:00:00 [3] 2.0 km (2.0 kph) +100m
shoes: La Sportiva Tibet

Up before sunrise to check out the view from the escarpment edge with Fran.

7 AM

Hiking 6:44:50 [3] 15.0 km (2.2 kph) +675m
shoes: La Sportiva Tibet

Day 3 of our Mnweni Berg hike. Across the top of the escarpment around the Mnweni Cutback to Ledger's Cave. Perfect weather, mind-blowing views and some good pools along the way :)

Saturday Dec 17, 2011 #

7 AM

Hiking 5:31:10 [3] 7.0 km (1.3 kph) +1125m
shoes: La Sportiva Tibet

Day 2 of our Mnweni Berg hike. Up Fangs Pass which was spectacular as always. The mist came in as we neared the top which made finding the cave a little tricky and when we got there, there was no sign of Neal & Kev, who had gone ahead.

1 PM

Hiking 1:06:35 [3] 3.0 km (2.7 kph) +290m
shoes: La Sportiva Tibet

Loaded a pack with empty waterbottles and set off up the rest of the pass to find Kev & Neal. They were at the top of the pass, also having fetched water for the night, after not being able to locate the cave earlier. I went down to the river in Lesotho to top up with about 10 litres of water before taking a slow stroll back to the cave.

Friday Dec 16, 2011 #

8 AM

Hiking 6:06:35 [3] 15.0 km (2.5 kph) +745m
shoes: La Sportiva Tibet

Day 1 of our Mnweni Berg hike from the Mnweni Cultural Centre to 5-Star cave. We took a detour via the Mnweni Pools which was well worth it! Quite a slog up the final slope to the cave with an extra 5kg of water supplies for the night...

Monday Dec 12, 2011 #

5 PM

Mountain Biking 1:23:45 [4] 30.2 km (21.6 kph) +410m
shoes: Scott Yecora

4 laps of the Barbecue Downs - Nanyuki - K60 loop. Set a reasonably fast pace on the first lap and made sure I kept the next 3 laps at faster splits.

Sunday Dec 11, 2011 #

10 AM

Orienteering race (Sprint Cup Prelim) 22:28 [4] *** 2.4 km (9:22 / km) +85m 7:57 / km
spiked:11/15c shoes: Asics Gel Trail Sensor 5

It's been a while since I ran a sprint in a technical area so this one didn't feel smooth at all. Constant hesitations and never really felt like I could run at full intensity. Didn't concentrate properly going to #10 in the bush and ended up losing 3 mins in a bit of a grid search...

11 AM

Orienteering race (Sprint Cup Final) 20:01 [4] *** 2.3 km (8:42 / km) +95m 7:13 / km
spiked:11/15c shoes: Asics Gel Trail Sensor 5

Started about 90s behind Nico and about the same gap to Ian behind me. Had a much better run, navigation-wise, but battled with the fitness on the steeper paths. Didn't see either Nico or Ian so assumed I had remained in 10th but it turns out Nico had a bit of a nightmare with control order and finished a few minutes behind me. Enjoyed the day :-)

MEN PRELIMINARY - Splits

MEN FINAL - Splits

Sunday Dec 4, 2011 #

8 AM

Hiking 2:45:00 [2] 8.0 km (2.9 kph) +555m
shoes: Asics Gel Trail Sensor 5

An out-and-back along the Strydpoort Ridge with Fran and Brian. It was still wet and miserable in Haenertsburg but sunny and clear on this side of the mountain. Great hike and awesome views!

4 PM

Cycling 2:00:35 [3] 39.9 km (19.9 kph) +535m
shoes: Scott Yecora

Rode the usual burbs route to Sandton and back. Legs were feeling a little empty.

Saturday Dec 3, 2011 #

1 PM

Trail Running 49:01 [4] 7.0 km (7:00 / km) +195m 6:09 / km
shoes: Asics Gel Trail Sensor 5

Scouting arouund the Haenertsburg forests with Garry and Brian to determine the potential for SA O Champs 2012.

2 PM

Trail Running 28:53 [3] 4.0 km (7:13 / km) +100m 6:25 / km
shoes: Asics Gel Trail Sensor 5

More scouting in a different forest.

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