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Training Log Archive: Stijn

In the 31 days ending Jul 31, 2016:

activity # timemileskm+m
  Road Running14 16:19:45 123.84(7:55) 199.3(4:55) 2458
  Hiking2 7:58:51 13.48(1.7/h) 21.7(2.7/h) 1234
  Trail Running3 5:14:31 36.72(8:34) 59.1(5:19) 778
  Strength5 25:00
  Total24 29:58:07 174.05 280.1 4470

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Sunday Jul 31, 2016 #

9 AM

Hiking 4:20:56 [2] 12.1 km (2.8 kph) +513m
shoes: La Sportiva Tibet

The 3 of us went up and down Langalibalele Pass in the morning and it proved to be far more treacherous than expected. Several sections of desperately kicking 5cm steps into hard icy snow over a steep drop of several hundred metres just hoping our boots would maintain traction. Eventually we abandoned the idea of following the line of the path high up on the slopes and contoured to the river (completely covered in ice and snow) instead. Still very slippery in the shade but the falls wouldn't have been so severe if we had slipped. Topped out at 11am to a Antarctic view - snow everywhere! Not a blade of grass or single rock sticking out on the escarpment... amazing stuff!

We were very nervous about the descent but quickly figured out that bumsliding down the river was the safest way to do it. Pretty quick and fun too :-) Got back to the tents for lunch and then a short walk back down to the cars at the Giant's Castle Camp.

Awesome weekend out and the most snow I have ever experienced in the Berg!

http://www.movescount.com/moves/move116304190

Saturday Jul 30, 2016 #

9 AM

Hiking 3:37:55 [2] 9.6 km (2.6 kph) +721m
shoes: La Sportiva Tibet

Weekend Drakensberg hike to go experience the snow with Alex, Paul & Walter. We could see the huge amount of snow that was still on the peaks (all the way down to about 2200m) on our drive in and excitement levels were high! Our plan was to head up Langalibalele Pass (Giant's Castle area), camp on the escarpment and then either retrace our steps or head down Jarateng North Pass depending on the snow levels.

We reached the first snow drifts just after crossing the contour path but then things got pretty sketchy on the contour traverse into the pass itself. It was on a shaded slope so the snow was hard and icy. Very difficult to kick even small steps into it and a 200m slide into the rocks below as the consequences of a slip. My crampons and ice axe would have been very useful on this trip! We made it across slowly, but Paul got pretty freaked out and didn't want to go up the pass. So plan B was to camp on a ridge at the bottom of the pass and for the rest of us to do an out-and-back up the pass the next morning.

We had a pretty spectacular campsite, with a still night and a billion stars :)

http://www.movescount.com/moves/move116304221

Friday Jul 29, 2016 #

6 AM

Road Running 1:43:05 intensity: (1:24 @1) + (34:11 @2) + (1:04:14 @3) + (3:16 @4) 20.4 km (5:03 / km) +287m 4:43 / km
ahr:161 max:181 shoes: Asics Gel Nimbus 17

With Neal up Munro down Kallenbach, Houghton, James & Ethel Gray Park and back via Rosebank. Pretty chilly out!

TE 3.4 http://www.movescount.com/moves/move115895392

Thursday Jul 28, 2016 #

6 AM

Road Running 41:14 intensity: (2:33 @1) + (15:18 @2) + (23:23 @3) 8.4 km (4:55 / km) +74m 4:42 / km
ahr:157 max:172 shoes: Asics Gel Nimbus 18

TE 3.2 http://www.movescount.com/moves/move115752339

Wednesday Jul 27, 2016 #

5 PM

Road Running 1:04:52 intensity: (2:45 @1) + (33:37 @2) + (28:30 @3) 13.8 km (4:42 / km) +182m 4:25 / km
ahr:156 max:175 shoes: Asics Gel Nimbus 17

Really enjoyed that one - HR very low for the perceived effort. Nice to feel these steps up in fitness every now and then.

TE 3.4 http://www.movescount.com/moves/move115684273

Tuesday Jul 26, 2016 #

5 PM

Road Running 40:08 intensity: (11:48 @1) + (21:08 @2) + (5:33 @3) + (1:39 @4) 7.5 km (5:21 / km) +88m 5:03 / km
ahr:147 max:182 shoes: Asics Gel Nimbus 17

Easy run through Westcliff with Fran & Sals. Got caught in a massive hailstorm while running up the stairs, which turned into a river surprisingly quickly!

TE 2.8 http://www.movescount.com/moves/move115545761

Monday Jul 25, 2016 #

6 PM

Strength 5:00 [3]

Sunday Jul 24, 2016 #

9 AM

Road Running 1:49:07 intensity: (8:45 @1) + (31:58 @2) + (50:47 @3) + (17:37 @4) 20.7 km (5:16 / km) +196m 5:02 / km
ahr:161 max:187 shoes: Asics Gel Nimbus 17

First 7km with Fran and then the rest on my own. Walk the Talk constrained my route a little. Completely drained at the end - probably something to do with a big night out...

TE 4.5 http://www.movescount.com/moves/move115188287

Saturday Jul 23, 2016 #

8 AM

Trail Running 2:11:57 intensity: (45 @1) + (16:03 @2) + (57:33 @3) + (57:27 @4) + (9 @5) 25.0 km (5:17 / km) +207m 5:04 / km
ahr:171 max:192 shoes: Asics Gel Fuji Sensor 3

Spruit run with Neal and a lap of Delta Park for me. Running on fumes at the end - these long gradual uphill drags really seem to take it out of me.

TE 5 http://www.movescount.com/moves/move115044072

Friday Jul 22, 2016 #

6 AM

Road Running 48:28 intensity: (45 @1) + (10:54 @2) + (27:37 @3) + (9:12 @4) 9.8 km (4:57 / km) +125m 4:39 / km
ahr:165 max:182 shoes: Asics Gel Nimbus 17

TE 3.8 http://www.movescount.com/moves/move114894599

Thursday Jul 21, 2016 #

7 PM

Strength 5:00 [3]

Wednesday Jul 20, 2016 #

6 AM

Road Running 1:07:06 intensity: (30 @1) + (18:55 @2) + (42:11 @3) + (5:30 @4) 13.8 km (4:52 / km) +182m 4:34 / km
ahr:163 max:179 shoes: Asics Gel Nimbus 17

TE 3.7 http://www.movescount.com/moves/move114627018

Tuesday Jul 19, 2016 #

6 AM

Road Running intervals 35:58 intensity: (42 @1) + (10:45 @2) + (17:07 @3) + (5:06 @4) + (2:18 @5) 7.5 km (4:48 / km) +93m 4:31 / km
ahr:165 max:196 shoes: Asics Gel Nimbus 17

Picked out a few Strava segments in the neighbourhood and put in intervals along them, with plenty of rest and easy jogging in between.

Got the CR on these 3:

"Up-stream", 540m, 15m climb, 1:49 (3:22/km)
"Timed Lights", 360m, 1:14 (3:27/km)
"Class in Session", 460m, 11m climb, 1:57 (4:14/km) - pretty stuffed by now

Didn't pick me up properly on the 4th one:

"10th Street Bender", 290m, 16m climb, 1:13 (4:20/km)

TE 3.6 http://www.movescount.com/moves/move114487571

Monday Jul 18, 2016 #

6 PM

Strength 5:00 [3]

Sunday Jul 17, 2016 #

8 AM

Trail Running 1:30:07 intensity: (1:00 @1) + (11:42 @2) + (41:25 @3) + (35:00 @4) + (1:00 @5) 15.8 km (5:42 / km) +376m 5:06 / km
ahr:170 max:194 shoes: Asics Gel Fuji Sensor 3

Beautiful morning run at Klipriviersberg. Took my Inov8 running vest for its first test run - brilliant fit with no movement at all :)

TE 4.8 http://www.movescount.com/moves/move114187828
C • Inov8 3

Saturday Jul 16, 2016 #

8 AM

Trail Running 1:32:27 intensity: (1:06 @1) + (3:30 @2) + (51:27 @3) + (36:24 @4) 18.3 km (5:03 / km) +195m 4:48 / km
ahr:172 max:192 shoes: Asics Gel Fuji Sensor 3

Lekker morning run with Neal along the Spruit, Emmies and a lap of Delta Park.

TE 4.9 http://www.movescount.com/moves/move114050517
7 PM

Strength 5:00 [3]

Thursday Jul 14, 2016 #

6 AM

Road Running 40:47 intensity: (1:54 @1) + (9:45 @2) + (27:05 @3) + (2:03 @4) 8.4 km (4:51 / km) +74m 4:39 / km
ahr:162 max:179 shoes: Asics Gel Nimbus 17

TE 3.5 http://www.movescount.com/moves/move113781316

Tuesday Jul 12, 2016 #

6 PM

Strength 5:00 [3]

Saturday Jul 9, 2016 #

7 AM

Road Running race (Knysna Marathon) 3:27:45 intensity: (39 @1) + (17:33 @2) + (2:01:18 @3) + (1:07:36 @4) + (39 @5) 42.6 km (4:53 / km) +674m 4:31 / km
ahr:170 max:193 shoes: Asics Gel Nimbus 17

First time I've made the trip down for the Knysna Marathon and it was well worth it! Beautiful route and a well-paced run for me. Started out with Kev & Neal for the first 18km, before Kev used gravity to his advantage on the first steep downhill. Took about 2km to reel him in again and then pushed on at my own pace for the rest. Big 9km downhill from 23km to 32km followed by a nasty 3km climb to the top of the Simola Golf Estate. Steep downhill and flat from there so pushed the pace quite hard to finish while weaving between half-marathon runners. Turns out that Werner finished just 30s ahead of me.

Half marathon splits were 1h45m/1h40m +400m extra. Placed 48th of 743.

TE 5 http://www.movescount.com/moves/move113122886
C • Well Done!!! 6

Wednesday Jul 6, 2016 #

6 AM

Road Running 40:03 intensity: (1:12 @1) + (12:27 @2) + (26:15 @3) + (9 @4) 8.4 km (4:46 / km) +74m 4:34 / km
ahr:159 max:176 shoes: Asics Gel Nimbus 17

Last easy run before the Knysna Marathon on Saturday. Feeling strong :)

TE 3.4 http://www.movescount.com/moves/move112683000

Tuesday Jul 5, 2016 #

6 AM

Road Running 40:35 intensity: (17:17 @2) + (23:18 @3) 8.3 km (4:53 / km) +88m 4:39 / km
ahr:162 max:176 shoes: Asics Gel Nimbus 17

TE 3.3 http://www.movescount.com/moves/move112546521

Sunday Jul 3, 2016 #

8 AM

Road Running 59:30 intensity: (1:28 @1) + (14:28 @2) + (43:30 @3) + (4 @4) 12.2 km (4:53 / km) +90m 4:42 / km
ahr:161 max:175 shoes: Asics Gel Nimbus 17

Kept the pace comfortable.

TE 3.5 http://www.movescount.com/moves/move112243327

Saturday Jul 2, 2016 #

8 AM

Road Running 1:16:40 intensity: (40 @1) + (6:15 @2) + (35:25 @3) + (34:20 @4) 16.7 km (4:35 / km) +217m 4:19 / km
ahr:172 max:186 shoes: Asics Gel Nimbus 17

Nice fast run with Werner.

TE 5 http://www.movescount.com/moves/move112132529

Road Running warm up/down 4:27 [3] 0.8 km (5:34 / km) +14m 5:07 / km
ahr:154 max:172 shoes: Asics Gel Nimbus 17

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