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Training Log Archive: Stijn

In the 31 days ending Aug 31, 2018:

activity # timemileskm+m
  Trail Running16 44:02:00 209.84(12:35) 337.7(7:49) 16148
  Road Running10 10:59:26 66.8(9:52) 107.5(6:08) 3731
  Climbing4 3:50:00 345
  Total30 58:51:26 276.63 445.2 20224

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Friday Aug 31, 2018 #

10 AM

Road Running 1:24:44 intensity: (28:20 @1) + (30:50 @2) + (15:52 @3) + (9:42 @4) 12.1 km (7:00 / km) +576m 5:39 / km
ahr:147 max:180 shoes: Asics Gel Nimbus 20

10 reps of the stairs, including a run there and back. Heavy legs to start, but got into it nicely. this running-almost-everyday thing does wonders for lowering my average HR!

2:43 @ 156 ahr 170 max
2:40 @ 159 ahr 174 max
2:36 @ 162 ahr 176 max
2:35 @ 163 ahr 178 max
2:39 @ 163 ahr 177 max
2:36 @ 163 ahr 177 max
2:35 @ 164 ahr 178 max
2:37 @ 165 ahr 177 max
2:36 @ 166 ahr 178 max
2:38 @ 162 ahr 177 max

TE 3 http://www.movescount.com/moves/move239628615

Thursday Aug 30, 2018 #

8 AM

Trail Running 1:02:06 intensity: (3:25 @1) + (32:53 @2) + (22:46 @3) + (3:02 @4) 10.7 km (5:48 / km) +303m 5:05 / km
ahr:154 max:177 shoes: Asics Gel Fuji Trabuco 6 #3

Lekker catch-up run with Brian on the Rotsvas trails :)

TE 3.1 http://www.movescount.com/moves/move239423190

Wednesday Aug 29, 2018 #

9 AM

Trail Running 5:10:50 intensity: (1:39:28 @2) + (2:49:24 @3) + (41:58 @4) 40.4 km (7:42 / km) +1562m 6:27 / km
ahr:160 max:181 shoes: Asics Gel Fuji Trabuco 6 #3

Long run at good old Van Gaalen. River tracks up to the Baboon Trail climb to the top of the ridge. Did that climb 4 times which left my legs pretty wrecked (probs pushed a tad hard on the hill reps). So the remaining 23km of my run was tough - did an out-and-back towards the Harties side and a short one the other way as well before the never-ending slog down the river trails again.

Good to get a long run in again, but need to control my effort a little better.

TE 3.8 http://www.movescount.com/moves/move239261739
8 PM

Climbing 30:00 [4] +45m

Really chilled session at CityRock with Matt. Bumped into Dave, Tanya & Terence as well :) 16,18,(21)

Tuesday Aug 28, 2018 #

8 AM

Trail Running 1:30:14 intensity: (14:15 @2) + (43:28 @3) + (32:31 @4) 12.8 km (7:03 / km) +641m 5:38 / km
ahr:162 max:186 shoes: Asics Gel Fuji Trabuco 6 #3

Nice technical run at Kloofendal with Warren.

TE 3.6 http://www.movescount.com/moves/move239000676

Sunday Aug 26, 2018 #

8 AM

Trail Running 2:36:16 intensity: (15:28 @1) + (1:01:54 @2) + (54:23 @3) + (24:31 @4) 20.3 km (7:42 / km) +1110m 6:03 / km
ahr:156 max:186 shoes: Asics Gel Fuji Trabuco 6 #3

Tentative run at Klippies. Foot was behaving but once I felt a twinge or two, switched to power hiking hill reps rather than runnable distance. Happy with the run as the niggle seems to be getting better.

TE 3.5 http://www.movescount.com/moves/move238561830

Saturday Aug 25, 2018 #

8 AM

Trail Running 50:01 intensity: (25:35 @1) + (24:16 @2) + (10 @3) 8.9 km (5:37 / km) +99m 5:19 / km
ahr:140 max:161 shoes: Asics Gel Fuji Trabuco 6 #3

Spruit & Emmies with Fran & Werner :)

TE 2.8 http://www.movescount.com/moves/move238323781

Friday Aug 24, 2018 #

8 AM

Trail Running 42:05 intensity: (8:32 @1) + (23:01 @2) + (10:32 @3) 8.1 km (5:12 / km) +109m 4:52 / km
ahr:149 max:173 shoes: Asics Gel Fuji Trabuco 6 #3

Chilled pre-breakfast run on the Spruit.

TE 2.8 http://www.movescount.com/moves/move238140973

Thursday Aug 23, 2018 #

12 PM

Road Running 1:15:32 intensity: (2 @1) + (22:04 @2) + (37:08 @3) + (14:06 @4) + (2:12 @5) 15.0 km (5:02 / km) +306m 4:34 / km
ahr:164 max:195 shoes: Asics Gel Nimbus 20

The usual Munro & Kallenbach loop with 3 hill reps on each. Good session!

TE 3.8 http://www.movescount.com/moves/move237969357

Wednesday Aug 22, 2018 #

3 PM

Road Running 2:09:08 intensity: (37:53 @1) + (31:18 @2) + (28:33 @3) + (31:24 @4) 15.0 km (8:37 / km) +1112m 6:17 / km
ahr:155 max:189 shoes: Asics Gel Nimbus 20

Couldn't take the rest days anymore so decided the stairs is about as minimal an impact on my foot as possible with still decent vert. So did 20 laps at a steady pace of ~2:48 on the ups. Very easy on the downs.

TE 3.4 http://www.movescount.com/moves/move237806349

Tuesday Aug 21, 2018 #

11 AM

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

At CityRock with Fred.

16,18,21,20
19,20,(22x),17

Sunday Aug 19, 2018 #

8 AM

Trail Running 2:59:14 intensity: (1:44:34 @1) + (47:19 @2) + (27:21 @3) 22.9 km (7:50 / km) +871m 6:35 / km
ahr:138 max:175 shoes: Asics Gel Fuji Trabuco 6 #3

Trail run at Klippies, with Fran for the first 12km. Was planning on doing 40km+ but decided to cut it short after my foot started niggling in the same spot I've had a stress fracture before. Time to take it easy for a bit.

TE 2.9

http://www.movescount.com/moves/move237058306
http://www.movescount.com/moves/move237058293

Friday Aug 17, 2018 #

7 AM

Trail Running 3:14:37 intensity: (9:31 @1) + (1:13:40 @2) + (1:15:39 @3) + (35:47 @4) 22.0 km (8:51 / km) +1804m 6:16 / km
ahr:158 max:186 shoes: Asics Gel Fuji Trabuco 6 #3

Another hills session out at the Harties Cableway. Alternated Cableway & Wolfpack hills this time which was much better for the motivation so stuck it out for 6 hills. Good session - felt mostly strong on the hills and kept the times consistent :)

TE 3.8 http://www.movescount.com/moves/move236623474

Thursday Aug 16, 2018 #

5 PM

Road Running 18:48 intensity: (10:37 @1) + (8:11 @2) 3.8 km (4:57 / km) +24m 4:48 / km
ahr:137 max:156 shoes: Asics Gel Nimbus 20

Run to TT

http://www.movescount.com/moves/move236500210
http://www.movescount.com/moves/move236500202
6 PM

Road Running 43:26 intensity: (19:58 @1) + (19:47 @2) + (3:41 @3) 8.0 km (5:26 / km) +115m 5:04 / km
ahr:143 max:165 shoes: Asics Gel Nimbus 20

Wanderers TT at a chilled pace with Vaughan.

TE 2.5 http://www.movescount.com/moves/move236500193

Wednesday Aug 15, 2018 #

9 AM

Trail Running 2:42:52 intensity: (1:16:19 @2) + (1:24:50 @3) + (1:43 @4) 21.6 km (7:32 / km) +1001m 6:07 / km
ahr:153 max:180 shoes: Asics Gel Fuji Trabuco 6 #3

Ran Anouk's "Beast" route at Strubens & Kloofendal which pretty much goes up every koppie in sight :) Quads were having none of it after yesterday so this was quite a slogging session... oof.

TE 3.2 http://www.movescount.com/moves/move236199609

Tuesday Aug 14, 2018 #

8 AM

Road Running 1:09:05 [3] 13.8 km (5:00 / km) +182m 4:42 / km
shoes: Asics Gel Nimbus 20

Morning burbs run... harder effort than I thought it would be.

http://www.movescount.com/moves/move235946380
5 PM

Road Running 1:08:26 intensity: (8:59 @1) + (30:12 @2) + (10:50 @3) + (18:25 @4) 9.7 km (7:03 / km) +543m 5:31 / km
ahr:158 max:189 shoes: Asics Gel Nimbus 20

Afternoon session - 10 laps of the stairs with Fran. A touch faster than last time.

2:36 @ 161 ahr, 164 max
2:35 @ 169 ahr, 179 max
2:31 @ 172 ahr, 183 max
2:23 @ 179 ahr, 189 max
2:39 @ 172 ahr, 182 max
2:35 @ 173 ahr, 183 max
2:38 @ 171 ahr, 182 max
2:35 @ 174 ahr, 185 max
2:40 @ 171 ahr, 183 max
2:32 @ 173 ahr, 185 max

TE 3.6 http://www.movescount.com/moves/move236040211
C • Decent vert 3

Monday Aug 13, 2018 #

2 PM

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

Auto-belays at CityRock. Ribs feel a bit bruised from a fall I took yesterday.. 15,18,19,20,21,(18a),(17a).

Sunday Aug 12, 2018 #

8 AM

Trail Running 4:42:01 [3] 40.6 km (6:57 / km) +1562m 5:50 / km
shoes: Asics Gel Fuji Trabuco 6 #3

Long run at Klippies combining all the climbs in various combinations... felt pretty good throughout.

http://www.movescount.com/moves/move235538806

Saturday Aug 11, 2018 #

8 AM

Trail Running 58:35 [2] 10.3 km (5:41 / km) +118m 5:23 / km
shoes: Asics Gel Fuji Trabuco 6 #3

Breakfast run on a chilly morning along the Spruit with Fran, Vaughan, Alex & Steph.

http://www.movescount.com/moves/move235269415

Friday Aug 10, 2018 #

7 AM

Road Running 48:34 [4] 10.4 km (4:40 / km) +117m 4:25 / km
shoes: Asics Gel Nimbus 20

Good old catch-up burbs run with Neal :)

http://www.movescount.com/moves/move235072263
11 AM

Trail Running 1:57:22 [3] 12.8 km (9:10 / km) +1068m 6:28 / km
shoes: Asics Gel Fuji Trabuco 6 #3

Harties Cableway Climb (1km with 331m climb), 3 reps. Pushed hard on the 2nd lap to get the Strava CR from Bruce Arnett by just 3 seconds :) Going to try make this a weekly session and increase the number of reps to get some solid vert training in.

http://www.movescount.com/moves/move235111016

Thursday Aug 9, 2018 #

8 AM

Road Running 1:02:54 [3] 8.0 km (7:52 / km) +590m 5:45 / km
shoes: Asics Gel Fuji Trabuco 6 #3

10 laps of the stairs with Fran - hiked up in 2:40s and jogged down in 2:00s. Much more sustainable than trying to run the ups! Loads of people out there training... always great to see :)

http://www.movescount.com/moves/move234877458

Wednesday Aug 8, 2018 #

9 AM

Road Running 58:49 [3] 11.7 km (5:02 / km) +166m 4:42 / km
shoes: Asics Gel Nimbus 20

First run back home! Loving the mild wintery mid-morning feeling :)

http://www.movescount.com/moves/move234678711
12 PM

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

At CityRock with Fred. No power... it's all gone haha ;) Rob would have loved witnessing this grovelling session!

16,18,20
19,(20x),(18)
C • Glad I saw this comment 2

Sunday Aug 5, 2018 #

Note

And so my 2 months in the Alps comes to an end... some really incredible experiences along the way!

940km on foot with 57000m of vert.

Now to try and maintain this mountain fitness for the next 10 weeks up to Diagonale des Fous in Reunion! :)
11 AM

Trail Running 39:48 [2] 7.1 km (5:36 / km) +27m 5:30 / km
shoes: Asics Gel Fuji Trabuco 6 #2

Leg loosener with as little vert as possible :) Flying back to SA tomorrow!

http://www.movescount.com/moves/move234043585

Saturday Aug 4, 2018 #

6 AM

Trail Running 8:18:12 [3] 54.7 km (9:06 / km) +3396m 6:57 / km
shoes: Asics Gel Fuji Trabuco 6 #2

Last day in the Alps so wasn't joking about going big! The heat made it pretty tough too, despite the first-light start. Combined 2 big climbs in the Mont Blanc direction (great to see the views having climbed it now!). Luckily also passed many refuges for Coke stops :)

http://www.movescount.com/moves/move233884534

Thursday Aug 2, 2018 #

6 AM

Trail Running 5:25:56 [2] 32.0 km (10:11 / km) +2318m 7:29 / km
shoes: Asics Gel Fuji Trabuco 6 #2

Glorious, technical mountain run up to the Col de Chambres area. Took it mostly comfortably today as my body is tired... Time for a rest day tomorrow and then I go big on Saturday! :)

http://www.movescount.com/moves/move233449572

Wednesday Aug 1, 2018 #

10 AM

Trail Running 1:11:51 [3] 12.5 km (5:45 / km) +159m 5:24 / km
shoes: Asics Gel Fuji Trabuco 6 #2

Quads are hella tired so stuck to the easier valley paths this morning in anticipation of some big days to come!

http://www.movescount.com/moves/move233219976

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