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Training Log Archive: Stijn

In the 7 days ending Sep 14, 2014:

activity	#	time	miles		km		+m
Road Running	4	3:18:27	23.12	(8:35)	37.2	(5:20)	605
Trail Running	1	3:10:49	18.64	(10:14)	30.0	(6:22)	900
Strength	4	20:00
Total	9	6:49:16	41.76		67.2		1505

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Sunday Sep 14, 2014 #

8 AM

Road Running 48:58 [2] 8.5 km (5:46 / km) +100m 5:26 / km
shoes: Asics Gel Nimbus 15 #3

Easy run with Fran. Shorter version of the Westcliff Loop using the Woolston Rd stairs instead of running up the back. Thankful for the chilled pace as my legs were feeling quite empty after yesterday.

Saturday Sep 13, 2014 #

7 AM

Trail Running 3:10:49 [3] 30.0 km (6:22 / km) +900m 5:32 / km
shoes: Asics Gel Fuji Sensor #2

Out at Van Gaalen. Explored some new tracks on the Magaliesberg Ridge - for my efforts I got to climb the first half of the monster climb twice. Ran quite a bit further west along the top of the ridge before turning back and added some climb on what I think is The Vulture Loop before dropping back down to the Greek Church. Tried to keep the effort comfortable but the climbs and the heat had me pretty wasted by the end anyway.

Friday Sep 12, 2014 #

5 PM

Strength 5:00 [4]

Thursday Sep 11, 2014 #

6 AM

Road Running warm up/down 16:32 [2] 3.4 km (4:52 / km) +20m 4:43 / km
shoes: Asics Gel Nimbus 15 #3

To the stairs via the Zoo.

Road Running hills 21:42 2.4 km (9:02 / km) +250m 5:57 / km
shoes: Asics Gel Nimbus 15 #3

2:12
2:15
2:17
2:23
2:24

Stopped at the top of the 5th hill (so no 5th down run included in this time).

Road Running warm up/down 20:26 [3] 4.0 km (5:07 / km) +15m 5:01 / km
shoes: Asics Gel Nimbus 15 #3

Legs quite weak on the way home. Via The Valley Rd.

6 PM

Strength 5:00 [4]

Wednesday Sep 10, 2014 #

6 AM

Road Running 36:37 [3] 7.8 km (4:42 / km) +80m 4:28 / km
shoes: Asics Gel Nimbus 15 #3

Tuesday Sep 9, 2014 #

6 AM

Road Running 54:12 [3] 11.1 km (4:53 / km) +140m 4:36 / km
shoes: Asics Gel Nimbus 15 #3

Lazy this morning.

7 PM

Strength 5:00 [5]

Monday Sep 8, 2014 #

6 PM

Strength 5:00 [5]

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