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Training Log Archive: Stijn

In the 7 days ending Mar 19, 2017:

activity # timemileskm+m
  Road Running4 5:24:21 39.08(8:18) 62.9(5:09) 808
  Strength4 20:00
  Climbing1 20:00 30
  Total9 6:04:21 39.08 62.9 838

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MoTuWeThFrSaSu

Sunday Mar 19, 2017 #

6 AM

Road Running 2:41:18 intensity: (11:55 @1) + (59:13 @2) + (1:01:23 @3) + (28:47 @4) 28.5 km (5:40 / km) +462m 5:14 / km
ahr:160 max:187 shoes: Asics Gel Nimbus 19

Stayed at Sanddrif in the Cederberg for the long weekend so did our long run training on the extensive gravel roads in the area. Over Kromrivier Pass, past Kromrivier & Truitjieskraal and back via Stadsaal Caves. Got a bit hot towards the end but otherwise a great run with Charne.

TE 4.4 http://www.movescount.com/moves/move147965575
5 PM

Climbing 20:00 [3] +30m

Sunset climbing at Truitjieskraal. Such a spectacular place with all the maze-like rock formations. 15,18.

Friday Mar 17, 2017 #

6 AM

Road Running 55:42 intensity: (52 @1) + (9:48 @2) + (28:10 @3) + (15:40 @4) + (1:12 @5) 12.2 km (4:34 / km) +90m 4:24 / km
ahr:167 max:198 shoes: Asics Gel Nimbus 19

Put in a 3km tempo effort (3:43/km) to get a segment back :) Otherwise steady.

TE 4.1 http://www.movescount.com/moves/move147168228
3 PM

Strength 5:00 [3]

Thursday Mar 16, 2017 #

6 AM

Road Running 1:06:56 intensity: (3:20 @1) + (29:26 @2) + (28:15 @3) + (5:55 @4) 13.8 km (4:51 / km) +182m 4:33 / km
ahr:159 max:179 shoes: Asics Gel Nimbus 19

TE 3.7 http://www.movescount.com/moves/move147027507
5 PM

Strength 5:00 [3]

Wednesday Mar 15, 2017 #

6 AM

Road Running 40:25 intensity: (1:30 @1) + (14:48 @2) + (23:04 @3) + (1:03 @4) 8.4 km (4:49 / km) +74m 4:37 / km
ahr:159 max:177 shoes: Asics Gel Nimbus 19

Comfortable pace - calves still quite tight.

TE 3.4 http://www.movescount.com/moves/move146888863
5 PM

Strength 5:00 [3]

Monday Mar 13, 2017 #

6 PM

Strength 5:00 [3]

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