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Training Log Archive: Stijn

In the 7 days ending Apr 6, 2014:

activity # timemileskm+m
  Road Running7 9:21:15 71.33(7:52) 114.8(4:53) 1568
  Orienteering1 17:20 2.17(7:58) 3.5(4:57) 2019 /21c90%
  Total8 9:38:35 73.51(7:52) 118.3(4:53) 158819 /21c90%

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Sunday Apr 6, 2014 #

Event: GOC Urban 6
 
10 AM

Orienteering race (Urban Series #6: Nirox) 17:20 [5] *** 3.5 km (4:57 / km) +20m 4:49 / km
spiked:19/21c shoes: Asics Gel Fuji Sensor #2

Pretty good run other than running straight past #1 (20s mistake). Nav was quite straightforward but just don't have the speed to compete with the top guys.
11 AM

Road Running 1:46:55 [3] 21.0 km (5:05 / km) +275m 4:47 / km
shoes: Asics Gel Nimbus 15 #2

With Alex and Steph to the Cradle Restaurant and back after the orienteering. Heavy legs with all the cumulative distance but managed to keep a decent pace anyway.

Saturday Apr 5, 2014 #

7 AM

Road Running 2:56:05 [3] 35.8 km (4:55 / km) +570m 4:33 / km
shoes: Asics Gel Nimbus 15 #2

Klapperkop route with Jono. The roles were reversed this time, with him making me work on the steep climbs in the first half (over Klapperkop from the East and West plus another monster at the 22km mark). Thankfully he was merciful and took us home via a flat route for the final 12km. I could definitely feel yesterday's session in the legs.

Friday Apr 4, 2014 #

4 PM

Road Running 1:01:18 intensity: (31:17 @3) + (30:01 @4) 14.0 km (4:23 / km) +210m 4:04 / km
shoes: Asics Gel Nimbus 15 #2

1st lap in 31:17 and then opened the taps a bit for the 2nd lap in 30:01.
5 PM

Road Running warm up/down 5:00 [2] 1.0 km (5:00 / km) +10m 4:46 / km
shoes: Asics Gel Nimbus 15 #2

Wednesday Apr 2, 2014 #

4 PM

Road Running 1:42:52 [2] 21.0 km (4:54 / km) +253m 4:37 / km
shoes: Asics Gel Nimbus 15 #2

Put it into auto-pilot and just cruised the whole way... awesome run!

Tuesday Apr 1, 2014 #

6 AM

Road Running 51:10 [2] 10.0 km (5:07 / km) +125m 4:49 / km
shoes: Asics Gel Nimbus 15 #2

Monday Mar 31, 2014 #

Note

Just snuck over 300km for March :) That makes monthly running totals of 338km, 318km, 227km and 300km since December. Lost about 8 days each in Feb and March to being sick - here's hoping April is more consistent as the last big month before a bit of a taper to Comrades. Going to try focus on more regular 15-20km runs during the week with only one looong run of 60km planned on Good Friday.

Note

And while I'm at it, to put the recent DGT record into perspective, here are my logs from when Andrew and I broke the original record back in 2008: http://attackpoint.org/viewlog.jsp/user_4372/perio...

Ryno and Ryan managed to halve our time last week, but I bet they didn't have any Amarula with them ;)
C • 2008 1
5 PM

Road Running 57:55 [3] 12.0 km (4:50 / km) +125m 4:35 / km
shoes: Asics Gel Nimbus 15 #2

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