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Training Log Archive: Stijn

In the 31 days ending Jan 31, 2014:

activity	#	time	miles		km		+m
Road Running	19	23:33:40	178.58	(7:55)	287.4	(4:55)	3425
Orienteering	2	1:48:05	11.81	(9:09)	19.0	(5:41)	285	76 /	90c	84%
Trail Running	2	49:56	6.21	(8:02)	10.0	(5:00)	160
Strength	4	20:00
Total	27	26:31:41	196.6		316.4		3870	76 /	90c	84%

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Thursday Jan 30, 2014 #

6 PM

Road Running 58:59 [3] 11.4 km (5:10 / km) +165m 4:49 / km
shoes: Asics Gel Nimbus 15

Good run - tired legs but no niggles.

Wednesday Jan 29, 2014 #

5 PM

Trail Running 24:47 [3] 5.0 km (4:57 / km) +80m 4:35 / km
shoes: Asics Gel Fuji Sensor #2

To Fratelli's and back before the rogaine.

6 PM

Orienteering race (AR Club Summer Series #2) 59:37 [4] *** 11.0 km (5:25 / km) +185m 5:00 / km
spiked:34/42c shoes: Asics Gel Fuji Sensor #2

Enjoyed the 2 map format and the Le Mans-style start. Probably started a tad fast and was pretty tired by the end. Ran out of time with about 5 controls left on the second map, so finished in 5th with 123 points (I'm demoting old-man Piers as he was 3 mins late).

C • Map order 6

Tuesday Jan 28, 2014 #

6 AM

Road Running 51:15 [2] 10.0 km (5:08 / km) +125m 4:49 / km
shoes: Asics Gel Nimbus 15

Recovery run - legs still pretty stiff from Sunday.

Sunday Jan 26, 2014 #

6 AM

Road Running race (Johnson Crane Marathon) 3:13:33 [4] 42.2 km (4:35 / km) +205m 4:29 / km
shoes: Asics Gel Nimbus 15

Pretty easy route out in the breathtakingly scenic plains of Benoni :-P The only hill to write home about was a slow-poison climb for 5km of the last 6km on each lap. Planned to run it comfortably to get a Comrades C seeding (3:20 to 3:40) but felt strong after the first lap so pushed on to get the B-seeding instead (3:00 to 3:20).

First time I've run even splits in a marathon (1:37:03/1:36:30) and used 3 gels which kept the energy levels up. No wall to speak of at the 32km mark - ran strongly to the end with another guy who kept the motivation levels high. Very chuffed with the time - a new PB by 11 mins :)

Splits:

1km - 04:52
2km - 04:23
3km - 04:35
4km - 04:36
5km - 04:27 (5km in 22:53)
6km - 04:40
7km - 04:34
8km - 04:15
9km - 04:47
10km - 04:32 (5km in 22:48; 10km in 45:41)
11km - 04:47
12km - 04:43
13km - 03:54
14km - 04:24
15km - 04:36 (5km in 22:24; 15km in 1:08:05)
16km - 04:46
17km - 04:49
18km - 04:43
19km - 04:46
20km - 04:39 (5km in 23:43; 10km in 46:07; 20km in 1:31:48)
21km - 04:46 (21.1km in 1:37:03)
22km - 04:47
23km - 04:17
24km - 04:54
25km - 04:24 (5km in 23:08; 25km in 1:54:56)
26km - 04:35
27km - 04:40
28km - 04:35
29km - 04:17
30km - 04:56 (5km in 23:03; 10km in 46:11; 15km in 1:09:54; 30km in 2:17:59)
31km - 04:29
32km - 04:42
33km - 04:49
34km - 03:46
35km - 04:35 (5km in 22:21; 35km in 2:40:20)
36km - 04:33
37km - 04:40
38km - 04:51
39km - 04:59
40km - 04:44 (5km in 23:47; 10km in 46:08; 20km in 1:32:19; 40km in 3:04:07)
41km - 04:39
42.2km - 04:37 (21.1km in 1:36:30)

Placed 139th out of 1,722 finishers on the marathon.

C • Solid finish, how many guys... 5

Thursday Jan 23, 2014 #

6 PM

Road Running 47:24 [3] 10.0 km (4:44 / km) +125m 4:28 / km
shoes: Asics Gel Nimbus 15

Wednesday Jan 22, 2014 #

5 PM

Trail Running 25:09 [3] 5.0 km (5:02 / km) +80m 4:39 / km
shoes: Asics Gel Fuji Sensor #2

To Fratelli's and back before the rogaine.

6 PM

Orienteering race (AR Club Summer Series #1) 48:28 [4] *** 8.0 km (6:04 / km) +100m 5:42 / km
spiked:42/48c shoes: Asics Gel Fuji Sensor #2

Good scattering of controls and I definitely did not take the optimal route. Had to repeat a few areas to get all the controls. Good turnout.

Tuesday Jan 21, 2014 #

6 AM

Road Running 1:00:33 [2] 12.0 km (5:03 / km) +125m 4:48 / km
shoes: Asics Gel Nimbus 15

Monday Jan 20, 2014 #

5 PM

Strength 5:00 [3]

Sunday Jan 19, 2014 #

7 AM

Road Running 2:33:52 [3] 30.0 km (5:08 / km) +575m 4:41 / km
shoes: Asics Gel Nimbus 15

Great run with Jono - I'm starting to realise why he blitzed Comrades if this is his regular beat! Twice over Klapperkop and plenty of other long drags. Perfect weather for it- even though we got soaked in a few short downpours. Felt pretty strong throughout.

Saturday Jan 18, 2014 #

8 AM

Road Running 49:49 [2] 10.0 km (4:59 / km) +125m 4:41 / km
shoes: Asics Gel Nimbus 15

Friday Jan 17, 2014 #

6 PM

Road Running 50:18 [2] 10.0 km (5:02 / km) +125m 4:44 / km
shoes: Asics Gel Nimbus 15

Need to have more low-intensity runs like this. My right shin is a bit tender.

Thursday Jan 16, 2014 #

6 PM

Road Running 57:19 [3] 11.4 km (5:02 / km) +165m 4:41 / km
shoes: Asics Gel Nimbus 15

Tuesday Jan 14, 2014 #

6 PM

Road Running 1:14:06 [3] 15.3 km (4:51 / km) +170m 4:35 / km
shoes: Asics Gel Nimbus 15

C • Shoes! 5

Monday Jan 13, 2014 #

6 PM

Road Running 51:08 [2] 10.0 km (5:07 / km) +125m 4:49 / km
shoes: Asics Gel Nimbus 15

Recovery run. Legs felt like minced meat for the first few km.

Sunday Jan 12, 2014 #

6 AM

Road Running race 1:29:53 [5] 21.1 km (4:16 / km) +270m 4:00 / km
shoes: Asics Gel Nimbus 15

New PB for the half marathon distance by 6 mins. And just sneaked inside my target of sub-90 mins, thanks to an 11:27 for the final downhill 3.1km :)

Wasn't planning on pushing too hard today, but my early splits convinced me otherwise. Then suffered my way through the course - especially some of the hills towards the 15km and 18km mark.

Saw Alex, Jono and Nathan there, who also had good runs.

Splits (yes, all of them lol):

1km - 4:32
2km - 4:20
3km - 3:42
4km - 3:50
5km - 4:22 (5km in 20:47)
6km - 4:05
7km - 4:12
8km - 4:16
9km - 4:00
10km - 4:22 (5km in 20:55; 10km in 41:42)
11km - 4:33
12km - 4:30
13km - 4:34
14km - 4:32
15km - 4:46 (5km in 22:55; 15km in 1:04:37)
16km - 4:19
17km - 4:23
18km - 5:04
19km - 3:40
20km - 3:29 (5km in 20:55; 10km in 43:50; 20km in 1:25:32)
21km - 3:50

Placed 132nd out of 4,584 timed runners.

C • Not bad 4

Saturday Jan 11, 2014 #

10 AM

Road Running 28:04 [3] 6.0 km (4:41 / km) +60m 4:27 / km
shoes: Asics Gel Nimbus 15

Test run for tomorrow. Good to go methinks. Going to keep it sensible though.

Thursday Jan 9, 2014 #

Note

Going to take the rest of the week off running to let my legs recover and avoid an injury.

5 PM

Strength 5:00 [3]

Wednesday Jan 8, 2014 #

6 PM

Road Running 54:52 [2] 10.9 km (5:02 / km) +85m 4:51 / km
shoes: Asics Gel Nimbus 15

Still a bit niggly.

Tuesday Jan 7, 2014 #

5 PM

Road Running 50:14 [2] 9.4 km (5:21 / km) +120m 5:01 / km
shoes: Asics Gel Nimbus 15

Loop up to the top of Paulshof and back with Kev and Mark. Legs felt fresh after the rest, but a few strange niggles (R shin/soleus and L tib-fib joint). Will probably run out some easy distance for the next few days and skip the hills session tomorrow.

Monday Jan 6, 2014 #

Strength 5:00 [3]

Sunday Jan 5, 2014 #

7 AM

Road Running 2:33:00 [3] 30.6 km (5:00 / km) +375m 4:43 / km
shoes: Asics Gel Nimbus 15

Clockwise lap of the cradle loop from Something Country. Had some stomach issues from 10-20km until I found the Valverde facilities. Completely empty legs for the hills over the last 5km in the heat. Rest day tomorrow and recovery week due leading up to Dischem.

Saturday Jan 4, 2014 #

7 AM

Road Running 1:19:22 15.3 km (5:11 / km) +170m 4:55 / km
shoes: Asics Gel Nimbus 15

Tired legs.

Friday Jan 3, 2014 #

5 PM

Road Running warm up/down 19:35 [1] 3.4 km (5:46 / km) +60m 5:18 / km
shoes: Asics Gel Nimbus 15

Warm-up with Fran.

Road Running hills 26:53 5.9 km (4:33 / km) +120m 4:08 / km
shoes: Asics Gel Nimbus 15

6 x 400m hills (5% gradient), with a 700m downhill recovery jog of about 3:20 each time.

1:36
1:41
1:40
1:39
1:40
1:38

Completely wrecked at the end.

Road Running warm up/down 16:12 [1] 2.5 km (6:29 / km) +10m 6:21 / km
shoes: Asics Gel Nimbus 15

Back home with Fran.

Thursday Jan 2, 2014 #

6 PM

Strength 5:00 [3]

Wednesday Jan 1, 2014 #

6 PM

Road Running 47:19 [3] 10.0 km (4:44 / km) +125m 4:27 / km
shoes: Asics Gel Nimbus 14

Hello altitude!

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