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Training Log Archive: Stijn

In the 7 days ending Sep 23, 2018:

activity # timemileskm+m
  Road Running3 3:55:06 29.33(8:01) 47.2(4:59) 641
  Trail Running2 2:52:02 20.57(8:22) 33.1(5:12) 368
  Climbing1 40:00 60
  Total6 7:27:08 49.9 80.3 1069

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MoTuWeThFrSaSu

Saturday Sep 22, 2018 #

8 AM

Trail Running 2:02:19 intensity: (10:07 @1) + (1:10:09 @2) + (39:27 @3) + (2:36 @4) 23.0 km (5:19 / km) +266m 5:02 / km
ahr:152 max:180 shoes: Asics Gel Fuji Trabuco 6 #3

Spruit and Emmies with Fran & Werner then 2 laps of Delta on my own. Legs were pretty heavy, probably from all the faster, flatter running this week.

TE 3.3 http://www.movescount.com/moves/move244181337

Friday Sep 21, 2018 #

12 PM

Trail Running 49:43 intensity: (1:14 @1) + (38:11 @2) + (10:18 @3) 10.1 km (4:55 / km) +102m 4:41 / km
ahr:153 max:174 shoes: Asics Gel Fuji Trabuco 6 #4

Easy trail run on the Spruit and a lap of Delta Park. Ankle/foot holding up well. Knees less niggly. Very comfortable at a half decent pace so going to still keep the training steady for a while to allow the body to recover a little more.

TE 3.2 http://www.movescount.com/moves/move244019425

Thursday Sep 20, 2018 #

10 AM

Road Running 1:43:16 intensity: (21:17 @2) + (58:35 @3) + (23:24 @4) 20.3 km (5:05 / km) +308m 4:44 / km
ahr:163 max:186 shoes: Asics Gel Nimbus 20

Was planning a stairs session but my right knee is still niggly so went for a long burbs run instead.

TE 4.1 http://www.movescount.com/moves/move243817893

Tuesday Sep 18, 2018 #

3 PM

Road Running 49:54 intensity: (6:11 @1) + (25:27 @2) + (18:16 @3) 10.1 km (4:56 / km) +110m 4:41 / km
ahr:151 max:174 shoes: Asics Gel Nimbus 20

Jeepers the legs were protesting today... aches & pains everywhere. Not fun!

TE 3.1 http://www.movescount.com/moves/move243460280

Monday Sep 17, 2018 #

11 AM

Road Running 1:21:56 intensity: (5:42 @1) + (19:16 @2) + (33:13 @3) + (23:45 @4) 16.8 km (4:53 / km) +223m 4:34 / km
ahr:162 max:183 shoes: Asics Gel Nimbus 20

Zig-zagging through the burbs. Foot is ok as long as I am cautious with the foot strike..

TE 4.1 http://www.movescount.com/moves/move243235322
5 PM

Climbing 40:00 [4] +60m

Auto belays at CityRock. 16,19,21,18.

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