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Training Log Archive: Stijn

In the 31 days ending Oct 31, 2015:

activity # timemileskm+m
  Orienteering1 2:46:01 8.39(19:47) 13.5(12:18) 54711 /19c57%
  Road Running3 2:13:25 15.53(8:35) 25.0(5:20) 205
  Cycling1 2:00:44 22.62(11.2/h) 36.4(18.1/h) 517
  Trail Running2 1:36:18 10.0(9:38) 16.1(5:59) 149
  Strength11 55:00
  Total18 9:31:28 56.54 91.0 141811 /19c57%

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ThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSa

Saturday Oct 31, 2015 #

1 PM

Strength 5:00 [4]

Thursday Oct 29, 2015 #

6 PM

Strength 5:00 [4]

Wednesday Oct 28, 2015 #

6 PM

Strength 5:00 [4]

Monday Oct 26, 2015 #

6 PM

Strength 5:00 [4]

Sunday Oct 25, 2015 #

9 AM

Cycling 2:00:44 intensity: (27:24 @1) + (37:12 @2) + (41:32 @3) + (14:36 @4) 36.4 km (18.1 kph) +517m
ahr:142 max:179 shoes: Giant Escape 2

Morning burbs ride with Fran, including a stop in Parkhurst for breakfast. Ankle feels ok while cycling.

TE 3.2 http://www.movescount.com/moves/move81051798
C • Good stuff 1

Thursday Oct 22, 2015 #

5 PM

Strength 5:00 [4]

Tuesday Oct 20, 2015 #

6 PM

Strength 5:00 [4]

Monday Oct 19, 2015 #

6 PM

Strength 5:00 [4]

Saturday Oct 17, 2015 #

11 AM

Strength 5:00 [3]

Sunday Oct 11, 2015 #

8 AM

Orienteering race (Mountain Marathon Champs) 2:46:01 intensity: (40:00 @1) + (25:00 @2) + (19:40 @3) + (58:51 @4) + (22:30 @5) 13.5 km (12:18 / km) +547m 10:14 / km
ahr:157 max:196 spiked:11/19c (injured) shoes: Inov-8 Race Ultra 290

DNF - sprained my ankle quite badly near #20 (11km, 1h43m). Couldn't really bear weight but managed to hobble out to the Northern Entrance from there. Was going ok up to there. No major mistakes. Just suffering in the heat up the hills.

Going to get it xrayed soon - hopefully nothing worse than a sprain!

TE 5 http://www.movescount.com/moves/move79567335
C • Bad Luck 1

Saturday Oct 10, 2015 #

9 AM

Trail Running 56:28 intensity: (36 @1) + (6:20 @2) + (47:16 @3) + (2:16 @4) 9.4 km (6:00 / km) +81m 5:46 / km
ahr:154 max:170 shoes: Inov-8 Race Ultra 290

2 laps of Emmies with Fran.

TE 3 http://www.movescount.com/moves/move79440480

Wednesday Oct 7, 2015 #

5 PM

Road Running 44:07 intensity: (15 @1) + (4:18 @2) + (38:04 @3) + (1:30 @4) 7.8 km (5:39 / km) +80m 5:23 / km
ahr:156 max:169 shoes: Asics Gel Nimbus 15 #3

On Andrew's advice, I'm giving the Maffetone method a try. Essentially, you cap your run at a very low-intensity HR and are supposed to notice efficiency gains over time (mainly due to fat burning adaptation I think). The suggested formula is 180-age, but I'd be walking hills at 149bpm, so I started trying to keep my HR below 165 instead. Still painfully slow on the hills (down to 7:20/km at one point) but it'll be interesting to see whether the low-HR pace improves over time.

TE 3.1 http://www.movescount.com/moves/move79172452
C • Dr Phil? 3

Monday Oct 5, 2015 #

6 AM

Road Running 28:51 intensity: (48 @1) + (4:34 @2) + (23:25 @3) + (4 @4) 5.0 km (5:46 / km) +35m 5:34 / km
ahr:151 max:166 shoes: Asics Gel Nimbus 15 #3

Easy recovery run with Fran. Calves fairly tight from yesterday.

TE 2.9 http://www.movescount.com/moves/move78875300
7 PM

Strength 5:00 [4]

Sunday Oct 4, 2015 #

10 AM

Road Running 1:00:27 intensity: (32 @1) + (2:44 @2) + (6:00 @3) + (35:15 @4) + (15:56 @5) 12.2 km (4:57 / km) +90m 4:47 / km
ahr:178 max:204 shoes: Asics Gel Nimbus 15 #3

Knees better today. Started out comfortably, but the intensity over the 2nd half was hard, without really increasing the pace that much...

TE 5 http://www.movescount.com/moves/move78745234
9 PM

Strength 5:00 [4]

Saturday Oct 3, 2015 #

9 AM

Trail Running 39:50 intensity: (30 @1) + (7:15 @2) + (28:02 @3) + (4:03 @4) 6.7 km (5:57 / km) +68m 5:39 / km
ahr:152 max:176 shoes: Inov-8 Race Ultra 290

Easy run with Fran at Emmies. Knees are not loving life at the moment..

TE 2.9 http://www.movescount.com/moves/move78632157
C • Q20 2

Friday Oct 2, 2015 #

5 PM

Strength 5:00 [4]

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