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Training Log Archive: Stijn

In the 7 days ending Feb 21, 2010:

activity	#	time	miles		km		+m
Climbing	2	2:30:00					25
Road Running	3	1:09:45	8.33	(8:23)	13.4	(5:12)	180
Orienteering	1	17:39	2.33	(7:34)	3.75	(4:42)	35	9 /	12c	75%
Total	5	3:57:24	10.66		17.15		240	9 /	12c	75%

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Sunday Feb 21, 2010 #

Event: Gauteng Short Course Zoo Lake

8 AM

Road Running warm up/down 8:24 [3] 1.6 km (5:15 / km) +15m 5:01 / km
ahr:156 max:174 shoes: Salomon XT Wings

Orienteering race (Zoo Lake Sprint) 17:39 [5] *** 3.75 km (4:42 / km) +35m 4:30 / km
ahr:190 max:202 spiked:9/12c shoes: Salomon XT Wings

Flat out running had me thinking I had a chance for top 3... so much for that ;-) Made a 10s mistake at 3, slight hesitation with the court entrance at 10, missed the gap in the fence for the exit and a long but safe route choice along the road from 10 to 11. Measured the road route as 90m longer than the optimal choice on this leg so that probably cost me 20-30s. But I beat Mike so that makes it all worth it ;-)

MEN - Splits

Thursday Feb 18, 2010 #

5 PM

Road Running warm up/down 9:34 [3] 1.6 km (5:59 / km) +55m 5:06 / km
ahr:163 max:173 shoes: Salomon XT Wings

Road Running intervals 17:55 [5] 3.2 km (5:36 / km)
ahr:179 max:198 shoes: Salomon XT Wings

5 x 400m intervals with a recovery jog back to the start each time. Felt a little less desperate than last time...

Splits:
1. 80s, AHR 176, MHR 185
2. 91s, AHR 182, MHR 187
3. 90s, AHR 185, MHR 191
4. 90s, AHR 190, MHR 195
5. 89s, AHR 192, MHR 198

Road Running warm up/down 7:25 [2] 1.5 km (4:57 / km)
ahr:153 max:172 shoes: Salomon XT Wings

Wednesday Feb 17, 2010 #

3 PM

Climbing 45:00 [4] +25m

At Strubens with Simon. 19, 20, 21.

Tuesday Feb 16, 2010 #

6 PM

Road Running warm up/down 8:47 [3] 1.5 km (5:51 / km) +55m 4:57 / km
ahr:163 max:174 shoes: Salomon XT Wings

Road Running (Sunninghill Striders TT) 17:40 [4] 4.0 km (4:25 / km) +55m 4:08 / km
ahr:184 max:195 shoes: Salomon XT Wings

Nathan bounded away up the hill again. Me, I pushed it but didn't go too hard in anticipation of some 400m intervals tomorrow. Felt strong.

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 :-)

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