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Training Log Archive: Stijn

In the 7 days ending Feb 15, 2010:

activity	#	time	miles		km		+m
Climbing	2	3:00:00					85
Road Running	3	1:11:51	8.64	(8:19)	13.9	(5:10)	180
Orienteering	1	24:33	2.67	(9:11)	4.3	(5:43)	65	12 /	22c	54%
Total	5	4:36:24	11.31		18.2		330	12 /	22c	54%

1:45

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Monday Feb 15, 2010 #

6 PM

Climbing (Joburg Boulder League) 1:45:00 [4]

First round of the league at the St Peter's bouldering wall. I managed to flash the 5 easy/moderate problems and then got stumped on the next level up. With more tries available, I may have gotten one or two of them but after 4 tries, no more points are allocated. Good fun :-)

Sunday Feb 14, 2010 #

Event: Gauteng Short Course Brescia House

8 AM

Road Running warm up/down 10:15 [3] 2.0 km (5:08 / km) +15m 4:56 / km
ahr:161 max:171 shoes: Salomon XT Wings

Warm-up with Mike and Kev.

Orienteering (Brescia House) 24:33 [5] *** 4.3 km (5:43 / km) +65m 5:18 / km
ahr:189 max:200 spiked:12/22c shoes: Salomon XT Wings

Really great technical area for a sprint O! Made too many small mistakes though. Biggest one was mistaking #1 for #20 as the lines crossed on the map. Luckily I noticed by checking my number...

MEN - Splits

Saturday Feb 13, 2010 #

8 AM

Climbing 1:15:00 [4] +85m

At the Chosspile again. Managed to avenge the wasps by sending the 23 and avoided them on the way down using some complicated cleaning techniques. 17, 23, 18, 17, 20.

Thursday Feb 11, 2010 #

4 PM

Road Running warm up/down 9:50 [3] 1.6 km (6:09 / km) +55m 5:15 / km
ahr:166 max:177 shoes: Salomon XT Wings

Up the hill to the start of flat 400m street I had measured out on Google Earth.

Road Running intervals 13:41 [5] 2.8 km (4:53 / km)
ahr:187 max:204 shoes: Salomon XT Wings

Wanted to do 5 reps of 400m with a slow jog back to the start each time but nearly died after 4 so called it quits. Lucky I didn't aim for 70s splits like Steph recommended!

Splits:
1. 86s, AHR 179, MHR 191
2. 87s, AHR 190, MHR 196
3. 82s, AHR 197, MHR 203
4. 89s, AHR 200, MHR 204

Road Running warm up/down 11:44 [3] 2.0 km (5:52 / km)
ahr:176 max:183 shoes: Salomon XT Wings

Slow jog back down the hill to home. Note the lack of recovery on the HR even at a 6min/km pace downhill... broken.

Tuesday Feb 9, 2010 #

6 PM

Road Running warm up/down 9:06 [3] 1.5 km (6:04 / km) +55m 5:08 / km
ahr:161 max:174 shoes: Salomon XT Wings

Road Running (Sunninghill Striders TT) 17:15 [5] 4.0 km (4:19 / km) +55m 4:02 / km
ahr:189 max:202 shoes: Salomon XT Wings

Initially I wanted to run the TT at intensity 4 but then I found myself gunning it up the first hill already. Not flat out but still red-zoning so we'll call it an "under-control 5" ;-) I've subtracted 10s from my time for removing my shoe to extract a thorn from my foot in the first km.

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