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Training Log Archive: Stijn

In the 31 days ending Oct 31, 2019:

activity # timemileskm+m
  Climbing22 20:00:00 2060
  Trail Running5 10:36:23 53.62(11:52) 86.3(7:22) 2505
  Road Running12 9:23:15 72.51(7:46) 116.7(4:50) 1166
  Strength8 3:55:00
  Total43 43:54:38 126.14 203.0 5731

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Thursday Oct 31, 2019 #

2 PM

Climbing 1:00:00 [4] +130m

Auto-belays at CR. Feeling tired & stiff at the start of the session but eased into it. I've finally got all the beta dialled on the red 24 - the key is to skip the 2nd last sloper on the right entirely. Much more doable now. I reckon it'll go tomorrow when I'm fresh!

17,19,(24a),23
Climbed top sequence on 24 x 2
(24a),20,19
4 PM

Strength (Back & shoulder mobility) 5:00 [1]

5 PM

Trail Running 50:03 intensity: (2:04 @1) + (4:50 @2) + (16:55 @3) + (26:14 @4) 10.3 km (4:52 / km) +115m 4:36 / km
shoes: Brooks Cascadia 12

Spruit and Delta with Warren. Decent pace, which had me working hard up the hills, but HR readings definitely wonky.

http://www.movescount.com/moves/move314125998

Wednesday Oct 30, 2019 #

11 AM

Road Running 40:58 intensity: (6:37 @1) + (19:34 @2) + (14:47 @3) 8.4 km (4:53 / km) +74m 4:40 / km
ahr:150 max:169 shoes: Asics Gel Nimbus 20

TE 3 http://www.movescount.com/moves/move313956084
1 PM

Climbing 1:00:00 [4] +100m

Warm-up on auto belays and then 30 mins on the spray wall.

17,19,20,21.
2 PM

Strength 10:00 [4]

Pull ups, shoulder strength & mobility.

Tuesday Oct 29, 2019 #

5 AM

Road Running warm up/down 19:41 intensity: (1:54 @1) + (13:01 @2) + (4:46 @3) 4.2 km (4:41 / km) +9m 4:38 / km
ahr:151 max:170 shoes: Asics Gel Nimbus 20

Warm-up run to Zoo Lake with some pickups to get the legs moving.

Road Running tempo 19:50 intensity: (2 @2) + (1:42 @3) + (17:44 @4) + (22 @5) 5.0 km (3:58 / km) +15m 3:54 / km
ahr:182 max:192 shoes: Asics Gel Nimbus 20

Wanted a baseline for my current speed before I go to Nepal and get slow again. So a 5km TT with Rob ensued :) 5 laps of the brick path around Zoo Lake. Thought it was flat, but there is a sliiiight rise when heading to the southern corner, which becomes more noticeable with each lap :-P

Started a touch too fast, let Rob edge ahead, and tried to settle into a remotely sustainable pace for me. Was a sufferfest of note though.

km splits:

3:52
3:58
4:01
4:02
3:51

So 19:44 (or 19:41 according to Strava), either way an all-time PB for me :)

Need more speed work if I hope to hold this pace for 10km...

TE 4 http://www.movescount.com/moves/move313806050

Road Running warm up/down 16:50 intensity: (5:20 @2) + (11:30 @3) 3.0 km (5:37 / km) +75m 4:59 / km
ahr:158 max:169 shoes: Asics Gel Nimbus 20

Back home, up the hill.
5 PM

Climbing 1:00:00 [4] +115m

CR with Rob. They finally put a crimpy lead 24 up again! My first 24 clean lead in the gym in ages :) Had to fight for it on that 2nd go though..

20L,17L,20L,(24L),24L,(21a),(22a),17.

Sunday Oct 27, 2019 #

7 AM

Trail Running 57:15 intensity: (14:39 @1) + (35:40 @2) + (6:56 @3) 10.2 km (5:37 / km) +123m 5:18 / km
ahr:147 max:171 shoes: Brooks Cascadia 12

Social run with Vaughan & Roger - some Spruit and some rolling roads through Bryanston.

TE 2.8 http://www.movescount.com/moves/move313480569
2 PM

Climbing 1:30:00 [4] +185m

Auto-belays at CityRock. Two good goes on the red 24 - got to the 2nd last sloper both times. And then some endurance... forearms cramping by the end!

17,20,(24a),(24a)
21,21,19,19,19,(21a) all in a row
22,20,21

Saturday Oct 26, 2019 #

2 PM

Climbing 1:00:00 [4] +50m

With Rob at Strubens. Done all the climbs here before (except for the 27) but it had been 9 years. Underestimated how powerful some of the harder routes are! Like bouldering with a rope.

17L,19L,(23L),(25Lx),21L.

Friday Oct 25, 2019 #

6 AM

Road Running 54:54 intensity: (13:47 @2) + (17:58 @3) + (23:09 @4) 11.3 km (4:52 / km) +153m 4:33 / km
ahr:159 max:186 shoes: Asics Gel Nimbus 20

Friday breakfast run with Neal - this is becoming a tradition! :) Started comfortably, but some decent efforts on the short hills towards the end.

TE 4 http://www.movescount.com/moves/move313213375

Wednesday Oct 23, 2019 #

10 AM

Road Running intervals 56:14 intensity: (46 @1) + (8:47 @2) + (28:46 @3) + (17:55 @4) 12.2 km (4:37 / km) +90m 4:27 / km
ahr:167 max:190 shoes: Asics Gel Nimbus 20

5 x 1km intervals, with 1km recovery in between (except 2km before the last one). Started the first one a tad too fast (3:30/km) but got it more consistent after that.

3:49 168 ahr 175 max (flat + gradual up)
3:46 176 ahr 188 max (flat + steep up)
3:53 179 ahr 187 max (gradual up + flat)
3:47 176 ahr 188 max (steep down + steep up)
3:44 177 ahr 184 max (flat + gradual down)

~5min/km on the recovery kms.

Pretty happy with that!

TE 4 http://www.movescount.com/moves/move312988329
7 PM

Climbing 1:30:00 [4] +275m

Endurance session at CR with Rob. My skin failed on the 18 marathon before I did! ;)

18L,(22Lx),20L,18 x 15.7

Tuesday Oct 22, 2019 #

9 AM

Road Running 37:33 intensity: (1:01 @1) + (12:02 @2) + (21:42 @3) + (2:48 @4) 7.6 km (4:56 / km) +113m 4:36 / km
ahr:160 max:179 shoes: Asics Gel Nimbus 20

Finally some cooler weather! Comfortable pace - keen to get faster now :) 3 weeks in Nepal in November will be a bit of an interruption to the running training, but then my 10km PB is going down!

TE 3.4 http://www.movescount.com/moves/move312857055

Monday Oct 21, 2019 #

8 PM

Climbing 1:00:00 [4] +85m

CR with Rob & Murray.

17,19,(24x),21,22 & also climbed the top crux of the red 24.

Sunday Oct 20, 2019 #

7 AM

Trail Running 1:02:17 intensity: (7:43 @1) + (38:56 @2) + (12:54 @3) + (2:44 @4) 11.6 km (5:22 / km) +90m 5:10 / km
ahr:150 max:185 shoes: Brooks Cascadia 12

Lekker breakfast run on the Spruit with Fran, Alex, Steph, Rob, Vaughan & co :)

TE 3.2 http://www.movescount.com/moves/move312628022
11 AM

Climbing 30:00 [4] +40m

Quick Bronkies session with Rob. Warmed-up on a contrived 19 and then managed to onsight a long overhanging 23. Really fun climb :) Keen to get on the 24 next time!

19,23.

Friday Oct 18, 2019 #

6 AM

Road Running 1:06:52 intensity: (2:22 @2) + (38:43 @3) + (24:23 @4) + (1:24 @5) 14.1 km (4:45 / km) +166m 4:29 / km
ahr:169 max:194 shoes: Asics Gel Nimbus 20

The weekly breakfast run with Neal. One of the best runs I've had in a while, pushing (as usual when Neal is involved), but feeling good! Will never be able to match his uphill sprint kick though...

TE 4.3 http://www.movescount.com/moves/move312270258
2 PM

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

CR with Rob. 17L,18L,19L,(24Lx),22,(29x).

Wednesday Oct 16, 2019 #

11 AM

Road Running 39:44 intensity: (3:39 @1) + (9:18 @2) + (19:36 @3) + (7:11 @4) 8.4 km (4:44 / km) +74m 4:32 / km
ahr:161 max:189 shoes: Asics Gel Nimbus 20

Easy to start and then pushing it for the 2nd half. Hot!

TE 3.8 http://www.movescount.com/moves/move312029789

Road Running warm up/down 6:22 [3] 1.1 km (5:47 / km) +3m 5:43 / km
ahr:158 max:172 shoes: Asics Gel Nimbus 20

Cool-down jog.
1 PM

Climbing 30:00 [3] +45m

Warm-up on auto-belays. 17,19,22.

Strength 45:00 [4]

Upstairs strength stuff. Felt weaker today, failing on many of the half crimp hangs before 8 seconds was up. Time for a rest day..

Tuesday Oct 15, 2019 #

7 PM

Climbing 1:00:00 [4] +100m

CR with Rob. 17L,17L,20L,(24L),22L,21.

Monday Oct 14, 2019 #

5 PM

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

CR with Rob. Plenty of new comp routes to try :)

18,19,22L,23L,(24x),(26x),(25a)

Saturday Oct 12, 2019 #

7 AM

Trail Running race 6:20:57 intensity: (1:08:16 @1) + (1:47:43 @2) + (2:24:52 @3) + (1:00:06 @4) 40.6 km (9:23 / km) +1687m 7:46 / km
ahr:156 max:184 shoes: Brooks Cascadia 12

Uitsoek Mountain Marathon. I had done the 2-day hike a few times before and it was one of my favourites, but sad to see that the trail has now been completely neglected. Completely overgrown trails - would not recommend as a hike anymore as it would have been impossible to follow without the trail clearing and marking efforts of the race organisation!

The race started well for me on the initial 14km technical indigenous forest section (full body workout, ducking and diving constantly). I was running in about 5th-8th place on this section, with Craig Metherell and a strong-looking Belgian guy. I was definitely working harder than I should have been and the 900m climb in the heat started unravelling me quickly. Tried to hold on to a semi-decent pace up the cliimb as I knew there was a 3km contour section coming, where I was hoping to recover, but once I got there, even the flat running had me feeling light-headed and nauseous :-/ So I found myself a shady spot under a tree at the 20km mark and enjoyed the view for a few minutes ;)

The 2nd half of the race was a slow jog/walk for me, but with the indigenous forest descent being extremely technical, overgrown and barely runnable, I didn't end up losing too many places. Had recovered enough to run the last 5km at a decent pace and finished in 14th overall.

Belgian guy finished in 4th, Craig had to pull out with ITB issues and Lucky Miya won overall in a ridiculous 4h23m!

TE 4.6 http://www.movescount.com/moves/move311545644
C • Overgrown 2

Friday Oct 11, 2019 #

11 AM

Climbing 45:00 [4] +75m

Quick top-rope session at CR with Anouk.

18,21,22,(24),20

Thursday Oct 10, 2019 #

11 AM

Road Running 28:22 intensity: (1:09 @1) + (7:00 @2) + (14:20 @3) + (5:53 @4) 6.3 km (4:30 / km) +66m 4:17 / km
ahr:162 max:184 shoes: Asics Gel Nimbus 20

Last little shake-out run before Uitsoek. Pushed the pace, but kept it under control at about an 80% effort. Feeling strong!

TE 3.5 http://www.movescount.com/moves/move311172702

Road Running warm up/down 6:07 [3] 1.1 km (5:34 / km) +3m 5:29 / km
ahr:156 max:163 shoes: Asics Gel Nimbus 20

Cool-down jog.
3 PM

Climbing 30:00 [3] +45m

Warm up on some easier routes. 17,19,21.

Strength 45:00 [4]

Upstairs strength stuff.

Wednesday Oct 9, 2019 #

4 PM

Climbing 1:00:00 [4] +115m

Auto-belays at CityRock. Got the yellow 24 and one move further on the red 24.

17,18,19,16,24,(24a),21,21

Tuesday Oct 8, 2019 #

7 AM

Road Running 32:29 intensity: (10:36 @1) + (20:34 @2) + (1:19 @3) 6.3 km (5:09 / km) +66m 4:54 / km
ahr:145 max:163 shoes: Asics Gel Nimbus 20

TE 2.6 http://www.movescount.com/moves/move310888875
7 PM

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

CR with Rob. 17L,19L,(24L),(22L),(26x),(23a),20.

Monday Oct 7, 2019 #

7 AM

Trail Running 1:25:51 intensity: (9:08 @2) + (41:26 @3) + (35:12 @4) + (5 @5) 13.6 km (6:19 / km) +490m 5:21 / km
ahr:169 max:187

Morning run at Klippies - kept it a bit shorter, with the Uitsoek 40k coming up this weekend. Nice to see plenty PRs going down though :)

TE 4.5 http://www.movescount.com/moves/move310764766
1 PM

Climbing 30:00 [3] +45m

Warm-up on some easy auto-belays. 17,19,20.

Strength 45:00 [4]

Upstairs strength training. Pullups, half-crimp hangs, finger rolls, shoulder & back strength drills and some rice bucket stuff. Shoulders are feeling it more than fingers/forearms on the hangboard, so clearly that's the weakest point in the chain. But we knew that already, I guess! ;)

Sunday Oct 6, 2019 #

1 PM

Strength (Back, shoulders & hips) 20:00 [3]

Saturday Oct 5, 2019 #

12 PM

Climbing 1:00:00 [4] +60m

Out at Fernkloof for the first time in 9 years, with Rob & Tim. Very much my anti-style, with steep, powerful routes, but managed to send Strong Arm of the Law, a classic 24 there on my 3rd go :) Also tried the moves on Vandals (26) on top rope - seems like it's in range to start projecting!

(24),(24),24,(26T)

Friday Oct 4, 2019 #

6 AM

Road Running 58:17 intensity: (3:29 @1) + (17:25 @2) + (30:21 @3) + (7:02 @4) 11.7 km (4:59 / km) +130m 4:43 / km
ahr:160 max:180 shoes: Asics Gel Nimbus 20

Lekker burbs run with Neal. My legs were pretty heavy from yesterday though..

TE 3.7 http://www.movescount.com/moves/move310327552
9 AM

Climbing 45:00 [2] +75m

Wanted a rest day, but ended up meeting Anouk at CR for an easy catch-up session anyway.

16,17,19,18,19
11 AM

Strength 20:00 [2]

Some back & shoulder mobility / gentle strength drills, hip flexibility and rice bucket stuff.

Thursday Oct 3, 2019 #

10 AM

Road Running intervals 46:33 intensity: (50 @1) + (14:58 @2) + (17:10 @3) + (13:34 @4) + (1 @5) 9.7 km (4:48 / km) +63m 4:39 / km
ahr:163 max:192 shoes: Asics Gel Nimbus 20

Interval session along the top of Houghton Golf Course. Made them slightly longer this week, to make sure I had 500m. Looks more like 520m now ;) All at about 3:40/km.

1:56 174ahr 178max
1:55 176ahr 182max
1:53 179ahr 186max
1:55 182ahr 187max
1:54 183ahr 190max
1:53 185ahr 191max

Recovery jogs all between 2:54 - 3:02 (5:30/km).

TE 3.9 http://www.movescount.com/moves/move310191837

3 PM

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

Auto-belays at CR. Avoided crimpy routes today (except for the 22, which I couldn't resist). Fell at the same spot high up on the red 24, and made it about 60% up the black 25 before feeling like I was going to explode!

17,20,(24a),22,(25a),(23a),21

Wednesday Oct 2, 2019 #

4 PM

Climbing 1:00:00 [4] +110m

Auto-belays at CR. Duffed the sequence near the top of the red 24 and was pretty pumped for the rest of the session. The yellow 24 is super-technical!

17,19,21,23,(24a),(21a),(24a)x2,19

Tuesday Oct 1, 2019 #

11 AM

Road Running 32:29 intensity: (14:10 @1) + (18:19 @2) 6.3 km (5:09 / km) +66m 4:54 / km
ahr:143 max:158 shoes: Asics Gel Nimbus 20

Kept the HR nice and low..

TE 2.6 http://www.movescount.com/moves/move309929989
1 PM

Climbing 30:00 [3] +60m

Warm-up on some auto-belays. 16,18,21,22.

Strength 45:00 [4]

Strength training upstairs. This is getting serious ;) Pull-ups, half-crimp hangs on the hangboard, finger rolls and some rice bucket stuff.
C • Serious stuff 1

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