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Training Log Archive: Stijn

In the 7 days ending May 1, 2016:

activity # timemileskm+m
  Mountain Biking2 6:55:45 82.64(11.9/h) 133.0(19.2/h) 1801
  Orienteering1 2:58:41 12.92(13:50) 20.8(8:35) 29827 /32c84%
  Paddling1 57:29 6.52(6.8/h) 10.5(11.0/h)
  Strength3 30:00
  Trail Running1 26:47 3.17(8:27) 5.1(5:15) 41
  Total8 11:48:42 105.26 169.4 214027 /32c84%

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MoTuWeThFrSaSu

Sunday May 1, 2016 #

8 AM

Orienteering 2:58:41 intensity: (1:41:46 @1) + (52:13 @2) + (24:42 @3) 20.8 km (8:35 / km) +298m 8:01 / km
ahr:138 max:177 spiked:27/32c shoes: Asics Gel Fuji Sensor 3

Got some navigation training in at Lakenvlei (thanks for the O maps Nic!). Pretty much just picked the next feature to aim for once reaching each "control". Kept the effort pretty easy with mostly jogging and walking on the ups. Chilly day and covered in blackjacks afterwards!

TE 3 http://www.movescount.com/moves/move103476453
2 PM

Strength 10:00 [3]

Saturday Apr 30, 2016 #

2 PM

Mountain Biking 3:49:46 intensity: (1:01:45 @1) + (1:34:46 @2) + (1:11:00 @3) + (2:15 @4) 72.7 km (19.0 kph) +1057m
ahr:149 max:180 shoes: Merida Big Nine TFS 500

In Dullstroom for the long weekend. Took a ride out via the railway service road, past Verloren Vallei Nature Reserve, down Steenkampsberg Pass and then back via Tonteldoos. Lots of similar roads to what we did in the Lickety Split race here a few years ago. Some tough sections of corrugations and a blasting headwind at times. Beautiful sunset colours in the hills and finished about 30 mins after dark.

TE 3.5 http://www.movescount.com/moves/move103387544

Friday Apr 29, 2016 #

4 PM

Trail Running 26:47 intensity: (3:10 @1) + (9:38 @2) + (13:49 @3) + (10 @4) 5.1 km (5:15 / km) +41m 5:03 / km
ahr:155 max:176 shoes: Asics Gel Fuji Sensor 3

Testing the foot out on my first run in a while with a loop around Emmies. Easy pace - felt ok.

TE 3.1 http://www.movescount.com/moves/move103241204

Thursday Apr 28, 2016 #

5 PM

Strength 10:00 [3]

Wednesday Apr 27, 2016 #

9 AM

Mountain Biking 3:05:59 intensity: (59:30 @1) + (1:15:51 @2) + (50:38 @3) 60.3 km (19.5 kph) +744m
ahr:147 max:174 shoes: Merida Big Nine TFS 500

3 laps of Emmies, Spruit, 5 laps of Delta Park and home. With a short coffee break at Delta Cafe in the middle. Good ride.

TE 3.1 http://www.movescount.com/moves/move102969625

Tuesday Apr 26, 2016 #

6 AM

Paddling 57:29 [3] 10.5 km (11.0 kph)

10 laps of Emmies with Rob. Started just before dawn.

http://www.movescount.com/moves/move102827055

Monday Apr 25, 2016 #

7 PM

Strength 10:00 [3]

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