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Training Log Archive: Stijn

In the 31 days ending Mar 31, 2018:

activity # timemileskm+m
  Climbing15 16:25:00 1555
  Hiking4 16:21:26 34.36(2.1/h) 55.3(3.4/h) 2698
  Trail Running7 12:58:13 73.26(10:37) 117.9(6:36) 3063
  Road Running11 11:45:28 87.86(8:02) 141.4(4:59) 1503
  Cycling1 2:33:22 33.86(13.2/h) 54.5(21.3/h) 790
  Gym Bike1 1:00:00 15.53(15.5/h) 25.0(25.0/h)
  Total39 61:03:29 244.88 394.1 9609

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Saturday Mar 31, 2018 #

7 AM

Trail Running 1:51:23 intensity: (29:06 @1) + (31:21 @2) + (45:14 @3) + (5:42 @4) 13.1 km (8:30 / km) +700m 6:43 / km
ahr:152 max:187 shoes: Asics Gel Fuji Trabuco 6

Started at Kloof Nek with Kev, John, Melch & Enrique. Pipe Track, Corridor Ravine, along the top and down Nursery Ravine to support the Two Oceans at the 50km mark. Sprinted the last bit to get there as the leading lady came by. Saw Alex, Shen & Seth in varying states of freshness ;)

TE 3.6 http://www.movescount.com/moves/move208847963
12 PM

Road Running 25:30 intensity: (1:28 @1) + (13:14 @2) + (10:48 @3) 5.3 km (4:49 / km) +18m 4:44 / km
ahr:154 max:173 shoes: Asics Gel Fuji Trabuco 6

Down the hill back home again.

TE 2.9 http://www.movescount.com/moves/move208866099

Friday Mar 30, 2018 #

11 AM

Climbing 1:40:00 [4] +225m

Another auto-belay session at CityRock with some endurance training thrown in.

18,21,23
20x4 (up down up down without touching ground)
16x2,18x2,16x2 (all up & down without touching ground)
20,21

Thursday Mar 29, 2018 #

12 PM

Road Running 1:29:50 intensity: (2:12 @1) + (47:50 @2) + (39:42 @3) + (6 @4) 18.4 km (4:53 / km) +272m 4:33 / km
ahr:156 max:175 shoes: Asics Gel Nimbus 20

Cool, cloudy burbs run to Constantia Nek & back. Felt quite comfortable, even on the hills.

TE 3.2 http://www.movescount.com/moves/move208522412

Wednesday Mar 28, 2018 #

9 AM

Road Running 47:57 intensity: (8:15 @1) + (25:54 @2) + (13:48 @3) 9.8 km (4:54 / km) +35m 4:48 / km
ahr:150 max:171 shoes: Asics Gel Nimbus 20

Flat & easy burbs run to let the legs recover a bit from yesterday.

TE 3.1 http://www.movescount.com/moves/move208333125
2 PM

Climbing 1:40:00 [4] +150m

Auto-belay session at CityRock.

18,20,21,24,(23a)
16,(23a),21,20,16

Tuesday Mar 27, 2018 #

8 AM

Trail Running 3:11:24 intensity: (3:44 @1) + (54:22 @2) + (1:24:32 @3) + (48:32 @4) + (14 @5) 21.2 km (9:02 / km) +1247m 6:59 / km
ahr:164 max:190 shoes: Asics Gel Fuji Trabuco 6

Beautiful, cool morning for a run on Table Mountain. From Cecilia Parking, up Nursery Ravine, loop of back table, Valley of the Red Gods, Upper Cable Station, front path to Maclear's Beacon, Smuts Track and down Skeleton Gorge. Very technical trails but so much fun to have a good long run up there :)

TE 4.2 http://www.movescount.com/moves/move208178748

Monday Mar 26, 2018 #

11 AM

Climbing 1:00:00 [3] +80m

2nd day at the Kleinmond crags with Jo. Clear & still today :) The 24 was a hard 2-move boulder problem near the ground and then 10m of easier climbing. Still happy I got it (2nd go) as I couldn't do those 2 moves back in varsity..

16,18,19,17,24,19.

Sunday Mar 25, 2018 #

2 PM

Climbing 40:00 [3] +60m

At the Keinmond crags with Jo. 13 years since I climbed here last so I'm claiming the alzheimers onsights! ;) Sharp, crimpy face climbing with a view over the ocean.

17,19,22,20.

Saturday Mar 24, 2018 #

6 AM

Trail Running 1:14:56 intensity: (2:00 @1) + (16:35 @2) + (53:56 @3) + (2:25 @4) 14.2 km (5:17 / km) +106m 5:05 / km
ahr:161 max:180 shoes: Asics Gel Fuji Trabuco 6

Muddy run on the Spruit with Neal. Legs are a bit tired now..

TE 3.6 http://www.movescount.com/moves/move207497511

Friday Mar 23, 2018 #

3 PM

Road Running 49:30 intensity: (2:24 @1) + (21:04 @2) + (25:22 @3) + (40 @4) 10.2 km (4:51 / km) +90m 4:39 / km
ahr:157 max:178 shoes: Asics Gel Nimbus 20

Not really a recovery run with Neal ;)

TE 3.3 http://www.movescount.com/moves/move207399668

Thursday Mar 22, 2018 #

9 AM

Road Running 2:18:41 intensity: (15:09 @1) + (1:14:02 @2) + (49:30 @3) 27.5 km (5:03 / km) +364m 4:44 / km
ahr:152 max:175 shoes: Asics Gel Nimbus 20

Started late, waiting for the rain to let up, but at least I got the first half of the run dry. And it's much better when it starts raining while you're already running! Long route via Club Terrace - must be one of the gentlest 10km warm-ups in Joburg. Then finished with some hills through Illovo & Parkview.

Getting some more distance in as prep for the 200km run Neal and I are doing down the Wild Coast in 2-and-a-half weeks' time :)

TE 3.2 http://www.movescount.com/moves/move207210800
5 PM

Gym Bike 1:00:00 intensity: (11:44 @1) + (37:44 @2) + (10:32 @3) 25.0 km (25.0 kph)
ahr:149 max:172

Wanted to get some cycling in and this was the most I had willpower for given the weather. Watching people climb makes indoor trainers marginally more tolerable. Estimated distance based on moderate effort.

TE 3 http://www.movescount.com/moves/move207270954

Wednesday Mar 21, 2018 #

7 AM

Trail Running 1:10:59 intensity: (3:35 @1) + (26:20 @2) + (38:19 @3) + (2:45 @4) 12.0 km (5:55 / km) +298m 5:16 / km
ahr:159 max:183 shoes: Asics Gel Fuji Trabuco 6

Muddy run at Klippies after the rain. Kept the effort pretty easy and could still feel the Berg in my legs a bit.

TE 3.4 http://www.movescount.com/moves/move207053151
9 AM

Hiking 1:40:30 [2] 8.2 km (4.9 kph) +296m
shoes: Asics Gel Fuji Trabuco 6

Fran joined my for a hike after my run. Threw in some short sections of jogging along the way, but mostly a hike.

http://www.movescount.com/moves/move207053138
1 PM

Climbing 1:10:00 [4] +105m

At CityRock with Rob & Bron.

18,(22Lx),21,19L,21,17+downclimb.

Tuesday Mar 20, 2018 #

4 PM

Climbing 1:10:00 [4] +105m

At CityRock with Rob. Really cool, but scary 22! :)

18L,22L,(24x),21,17,16+downclimb

Monday Mar 19, 2018 #

8 AM

Hiking 5:04:21 [1] 17.7 km (3.5 kph) +125m
shoes: Asics Gel Fuji Trabuco 6

After a gorgeous sunrise, day 3 was down the usual beaten path of Rockeries Pass back to the Mnweni Cultural Centre. Beautifully clear day, and quite hot towards the end.

http://www.movescount.com/moves/move206812974

Sunday Mar 18, 2018 #

9 AM

Hiking 5:52:00 [2] 14.3 km (2.4 kph) +1600m
shoes: Asics Gel Fuji Trabuco 6

We left late on day 2, hoping for the weather to clear a bit (as forecasted), but it was still very rainy and misty as we headed up the valley. So misty that we couldn't even see Manxome Pass when we were right at the base of it!

Slow going up the river section as it was pumping with water so we were forced into the bundu-bashing sections often. The pass itself was more straightforward but very steep (800m vert in 1.4km) and thankfully the clouds opened up to spectacular views on our way up. What a place!!

Hiked through a few more rain showers around the top of the cutback and found our home for the night at the top of the hill in Mponjwane Cave. Great, adventurous day overall :)

http://www.movescount.com/moves/move206813117

Saturday Mar 17, 2018 #

1 PM

Hiking 3:44:35 [2] 15.1 km (4.0 kph) +677m
shoes: Asics Gel Fuji Trabuco 6

3-day hike in the Berg with Vaughan. Weather was looking iffy but looked to be clearing from about halfway through. We were hoping to head up Manxome Pass again, just over 13 years since I opened it with Alex & Andrew back in varsity days.

The first day was mostly rainy, up the Mnweni Valley to 5-star Cave. The river was waist-deep and pretty challenging to cross and the entire valley was just full of water. Felt like swimming up the path through long wet grass most of the time!

Found Warren and Ruth in the cave who had cut short their long training hike plans due to the weather and would be joining us the next day.

http://www.movescount.com/moves/move206813208

Friday Mar 16, 2018 #

7 AM

Road Running 1:21:31 intensity: (3:36 @1) + (13:42 @2) + (40:37 @3) + (23:36 @4) 16.3 km (5:00 / km) +191m 4:43 / km
ahr:165 max:187 shoes: Asics Gel Nimbus 20

Quads tired from the cycling as usual so this was hard work..

TE 4.4 http://www.movescount.com/moves/move206158678
2 PM

Climbing 1:20:00 [4] +120m

At CityRock with Fred.

17,18,(24a)x3,17,19,17,(25a)x2,17.

Thursday Mar 15, 2018 #

9 AM

Cycling 2:33:22 intensity: (1:17:26 @1) + (51:51 @2) + (24:05 @3) 54.5 km (21.3 kph) +790m
ahr:138 max:171 shoes: Merida Big Nine TFS 500

Love the riding out in the burbs to the east. Wide roads, not much traffic, good hiils. Then worked my way back to the Whippet for lunch with Neal via a short stretch on the Spruit, followed by dead legs back home. Feeling like I'm riding a bit stronger these days :)

TE 2.6 http://www.movescount.com/moves/move206031963

Wednesday Mar 14, 2018 #

7 AM

Trail Running 2:03:27 intensity: (9:36 @1) + (56:15 @2) + (55:12 @3) + (2:24 @4) 21.6 km (5:43 / km) +160m 5:31 / km
ahr:156 max:184 shoes: Asics Gel Fuji Trabuco 6

Joined Anouk for the 2nd half of her 45km Spruit run. Added some stuff in Delta for at least some hills but the rest was a nice comfortable cruise :)

TE 3.4 http://www.movescount.com/moves/move205843551
7 PM

Climbing 1:00:00 [4] +90m

At CityRock with Gerrit & Oxana.

18,21L,(23Lx),(25),16L,18L.

Tuesday Mar 13, 2018 #

8 AM

Road Running 41:39 intensity: (4:00 @1) + (16:24 @2) + (21:03 @3) + (12 @4) 8.4 km (4:58 / km) +74m 4:45 / km
ahr:157 max:176 shoes: Asics Gel Nimbus 20

New shoe day :)

TE 3.3 http://www.movescount.com/moves/move205657381

Monday Mar 12, 2018 #

7 AM

Road Running 1:10:59 intensity: (9:54 @1) + (21:48 @2) + (34:29 @3) + (4:48 @4) 14.7 km (4:50 / km) +155m 4:35 / km
ahr:158 max:182 shoes: Asics Gel Nimbus 19

Coffee run with Neal.

TE 3.6 http://www.movescount.com/moves/move205493540
1 PM

Climbing 1:00:00 [4] +90m

At CityRock with Fred. Chuffed with the 23 onsight since it was full of slopers. 25 top rope had loads of rests and falls - let the projecting begin :)

18,16,23L,18L,(25),17.

Saturday Mar 10, 2018 #

8 AM

Road Running 52:40 intensity: (15:28 @1) + (16:44 @2) + (20:28 @3) 10.0 km (5:16 / km) +39m 5:10 / km
ahr:149 max:174 shoes: Asics Gel Nimbus 19

Park run cancelled so ran on the Sea Point promenade with Kevo. Some stretches of pram-pushing and some intervals too :)

TE 3.2 http://www.movescount.com/moves/move205156829
11 AM

Climbing 1:20:00 [4] +120m

At CityRock Cape Town with Jo, Matt, Justin & Lauren. Great to have a gym-full of new routes to try! :)

18L,20L,22L,21L,24L
22L,(20L),21

Thursday Mar 8, 2018 #

8 AM

Trail Running 2:09:26 intensity: (16:39 @1) + (48:27 @2) + (56:59 @3) + (7:21 @4) 24.0 km (5:24 / km) +338m 5:02 / km
ahr:157 max:177 shoes: Asics Gel Fuji Trabuco 6

Spruit & 3 laps of Delta Park in the rain :)

TE 3.8 http://www.movescount.com/moves/move204732606
C • Dolomiti Extreme 53km 3

Wednesday Mar 7, 2018 #

7 AM

Climbing 25:00 [3] +50m

Short morning session at the Superbowl before heading home. The bouldery start of Miss McKinley (23) shut me down AGAIN :-/ And I took out Anouk, who was spotting me, in the process.

17,(23x),19.

Tuesday Mar 6, 2018 #

6 AM

Trail Running 1:16:38 intensity: (34:00 @1) + (41:38 @2) + (1:00 @3) 11.8 km (6:30 / km) +214m 5:57 / km
ahr:142 max:161 shoes: Asics Gel Fuji Trabuco 6

Sweet, flowing Boven singletrack with Anouk.

TE 2.5 http://www.movescount.com/moves/move204564903
12 PM

Climbing 30:00 [3] +60m

Pretty lazy session at Hallucinogen and God No Wall - got to the top of the 22 but with 2 falls/rests. The 18 was an awesome steep exposed 30m climb though :)

16,(22),18.

Monday Mar 5, 2018 #

1 PM

Climbing 50:00 [4] +70m

In Boven for a few days with Fred & Anouk. Climbed at Hallucinogen and Baboon Buttress today. Got on a hard crimpy 23 which I manged to get 2nd go :)

17,19,(23),23,18.

Saturday Mar 3, 2018 #

11 AM

Climbing 1:00:00 [4] +80m

At CityRock with Mike. Good to feel the progression with the 23 feeling quite comfortable now compared to my first attempt a month ago.

17L,23L,20L,(24a),20,16.

Friday Mar 2, 2018 #

7 AM

Road Running 1:06:14 intensity: (8:24 @1) + (29:56 @2) + (27:54 @3) 13.2 km (5:01 / km) +152m 4:45 / km
ahr:154 max:175 shoes: Asics Gel Nimbus 19

Coffee run with Neal - legs feeling much fresher again :)

TE 3.2 http://www.movescount.com/moves/move203727496

Thursday Mar 1, 2018 #

7 AM

Road Running 40:57 intensity: (7:03 @1) + (18:36 @2) + (15:18 @3) 7.6 km (5:23 / km) +113m 5:01 / km
ahr:152 max:174 shoes: Asics Gel Nimbus 19

Heavy legs after long ride as usual..

TE 3 http://www.movescount.com/moves/move203584911
11 AM

Climbing 1:40:00 [4] +150m

At CityRock with Fred, including forerunning some new routes.

17L,22L,(22x),(21),21,20L
22,19L,19,18,18

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