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Training Log Archive: Stijn

In the 7 days ending Sep 2, 2018:

activity # timemileskm+m
  Trail Running5 10:00:07 55.92(10:44) 90.0(6:40) 2739
  Road Running1 1:24:44 7.52(11:16) 12.1(7:00) 576
  Climbing1 30:00 45
  Total7 11:54:51 63.44 102.1 3360

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MoTuWeThFrSaSu

Sunday Sep 2, 2018 #

11 AM

Trail Running 1:29:42 intensity: (8:55 @1) + (53:07 @2) + (25:41 @3) + (1:59 @4) 18.0 km (4:59 / km) +159m 4:46 / km
ahr:153 max:177 shoes: Asics Gel Fuji Trabuco 6 #3

Getting my 100km done for the week.

TE 3.1 http://www.movescount.com/moves/move240116353

Saturday Sep 1, 2018 #

5 PM

Trail Running 47:15 intensity: (42:17 @1) + (4:58 @2) 8.1 km (5:50 / km) +74m 5:35 / km
ahr:131 max:154 shoes: Asics Gel Fuji Trabuco 6 #3

At Churchhaven for the weekend. Lovely evening run along the lagoon with Fran :)

TE 2.1 http://www.movescount.com/moves/move240116231

Friday Aug 31, 2018 #

10 AM

Road Running 1:24:44 intensity: (28:20 @1) + (30:50 @2) + (15:52 @3) + (9:42 @4) 12.1 km (7:00 / km) +576m 5:39 / km
ahr:147 max:180 shoes: Asics Gel Nimbus 20

10 reps of the stairs, including a run there and back. Heavy legs to start, but got into it nicely. this running-almost-everyday thing does wonders for lowering my average HR!

2:43 @ 156 ahr 170 max
2:40 @ 159 ahr 174 max
2:36 @ 162 ahr 176 max
2:35 @ 163 ahr 178 max
2:39 @ 163 ahr 177 max
2:36 @ 163 ahr 177 max
2:35 @ 164 ahr 178 max
2:37 @ 165 ahr 177 max
2:36 @ 166 ahr 178 max
2:38 @ 162 ahr 177 max

TE 3 http://www.movescount.com/moves/move239628615

Thursday Aug 30, 2018 #

8 AM

Trail Running 1:02:06 intensity: (3:25 @1) + (32:53 @2) + (22:46 @3) + (3:02 @4) 10.7 km (5:48 / km) +303m 5:05 / km
ahr:154 max:177 shoes: Asics Gel Fuji Trabuco 6 #3

Lekker catch-up run with Brian on the Rotsvas trails :)

TE 3.1 http://www.movescount.com/moves/move239423190

Wednesday Aug 29, 2018 #

9 AM

Trail Running 5:10:50 intensity: (1:39:28 @2) + (2:49:24 @3) + (41:58 @4) 40.4 km (7:42 / km) +1562m 6:27 / km
ahr:160 max:181 shoes: Asics Gel Fuji Trabuco 6 #3

Long run at good old Van Gaalen. River tracks up to the Baboon Trail climb to the top of the ridge. Did that climb 4 times which left my legs pretty wrecked (probs pushed a tad hard on the hill reps). So the remaining 23km of my run was tough - did an out-and-back towards the Harties side and a short one the other way as well before the never-ending slog down the river trails again.

Good to get a long run in again, but need to control my effort a little better.

TE 3.8 http://www.movescount.com/moves/move239261739
8 PM

Climbing 30:00 [4] +45m

Really chilled session at CityRock with Matt. Bumped into Dave, Tanya & Terence as well :) 16,18,(21)

Tuesday Aug 28, 2018 #

8 AM

Trail Running 1:30:14 intensity: (14:15 @2) + (43:28 @3) + (32:31 @4) 12.8 km (7:03 / km) +641m 5:38 / km
ahr:162 max:186 shoes: Asics Gel Fuji Trabuco 6 #3

Nice technical run at Kloofendal with Warren.

TE 3.6 http://www.movescount.com/moves/move239000676

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