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Training Log Archive: Stijn

In the 7 days ending Mar 25, 2018:

activity # timemileskm+m
  Hiking2 6:44:51 16.09(2.4/h) 25.9(3.8/h) 421
  Road Running2 3:08:11 23.43(8:02) 37.7(4:59) 454
  Climbing3 3:00:00 270
  Trail Running2 2:25:55 16.28(8:58) 26.2(5:34) 404
  Gym Bike1 1:00:00 15.53(15.5/h) 25.0(25.0/h)
  Total10 16:18:57 71.33 114.8 1549

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MoTuWeThFrSaSu

Sunday Mar 25, 2018 #

2 PM

Climbing 40:00 [3] +60m

At the Keinmond crags with Jo. 13 years since I climbed here last so I'm claiming the alzheimers onsights! ;) Sharp, crimpy face climbing with a view over the ocean.

17,19,22,20.

Saturday Mar 24, 2018 #

6 AM

Trail Running 1:14:56 intensity: (2:00 @1) + (16:35 @2) + (53:56 @3) + (2:25 @4) 14.2 km (5:17 / km) +106m 5:05 / km
ahr:161 max:180 shoes: Asics Gel Fuji Trabuco 6

Muddy run on the Spruit with Neal. Legs are a bit tired now..

TE 3.6 http://www.movescount.com/moves/move207497511

Friday Mar 23, 2018 #

3 PM

Road Running 49:30 intensity: (2:24 @1) + (21:04 @2) + (25:22 @3) + (40 @4) 10.2 km (4:51 / km) +90m 4:39 / km
ahr:157 max:178 shoes: Asics Gel Nimbus 20

Not really a recovery run with Neal ;)

TE 3.3 http://www.movescount.com/moves/move207399668

Thursday Mar 22, 2018 #

9 AM

Road Running 2:18:41 intensity: (15:09 @1) + (1:14:02 @2) + (49:30 @3) 27.5 km (5:03 / km) +364m 4:44 / km
ahr:152 max:175 shoes: Asics Gel Nimbus 20

Started late, waiting for the rain to let up, but at least I got the first half of the run dry. And it's much better when it starts raining while you're already running! Long route via Club Terrace - must be one of the gentlest 10km warm-ups in Joburg. Then finished with some hills through Illovo & Parkview.

Getting some more distance in as prep for the 200km run Neal and I are doing down the Wild Coast in 2-and-a-half weeks' time :)

TE 3.2 http://www.movescount.com/moves/move207210800
5 PM

Gym Bike 1:00:00 intensity: (11:44 @1) + (37:44 @2) + (10:32 @3) 25.0 km (25.0 kph)
ahr:149 max:172

Wanted to get some cycling in and this was the most I had willpower for given the weather. Watching people climb makes indoor trainers marginally more tolerable. Estimated distance based on moderate effort.

TE 3 http://www.movescount.com/moves/move207270954

Wednesday Mar 21, 2018 #

7 AM

Trail Running 1:10:59 intensity: (3:35 @1) + (26:20 @2) + (38:19 @3) + (2:45 @4) 12.0 km (5:55 / km) +298m 5:16 / km
ahr:159 max:183 shoes: Asics Gel Fuji Trabuco 6

Muddy run at Klippies after the rain. Kept the effort pretty easy and could still feel the Berg in my legs a bit.

TE 3.4 http://www.movescount.com/moves/move207053151
9 AM

Hiking 1:40:30 [2] 8.2 km (4.9 kph) +296m
shoes: Asics Gel Fuji Trabuco 6

Fran joined my for a hike after my run. Threw in some short sections of jogging along the way, but mostly a hike.

http://www.movescount.com/moves/move207053138
1 PM

Climbing 1:10:00 [4] +105m

At CityRock with Rob & Bron.

18,(22Lx),21,19L,21,17+downclimb.

Tuesday Mar 20, 2018 #

4 PM

Climbing 1:10:00 [4] +105m

At CityRock with Rob. Really cool, but scary 22! :)

18L,22L,(24x),21,17,16+downclimb

Monday Mar 19, 2018 #

8 AM

Hiking 5:04:21 [1] 17.7 km (3.5 kph) +125m
shoes: Asics Gel Fuji Trabuco 6

After a gorgeous sunrise, day 3 was down the usual beaten path of Rockeries Pass back to the Mnweni Cultural Centre. Beautifully clear day, and quite hot towards the end.

http://www.movescount.com/moves/move206812974

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