Training Log Archive: StijnIn the 7 days ending Sep 1, 2019:
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Sunday Sep 1, 2019 #
8 AM
Trail Running 2:24:25 22.5 km (6:25 / km) +737m 5:31 / km
ahr:164 max:182 shoes: Asics Gel Fuji Trabuco 6 #4
Nice longish run at Klippies. Feeling more comfortable and able to sustain this pace. Just in time for Mnweni next weekend ;)
TE 3.7 http://www.movescount.com/moves/move305149868
TE 3.7 http://www.movescount.com/moves/move305149868
5 PM
Climbing 45:00 [4] +75m
CR with Rob.
18,20,(24a)x2,(24a), 15mins spray wall.
18,20,(24a)x2,(24a), 15mins spray wall.
Friday Aug 30, 2019 #
9 AM
Trail Running 1:05:39 13.3 km (4:56 / km) +109m 4:45 / km
ahr:171 max:187 shoes: Asics Gel Fuji Trabuco 6 #4
Spruit run with Warren. Hard work, but legs felt much better than yesterday.
TE 4.7 http://www.movescount.com/moves/move304840402
TE 4.7 http://www.movescount.com/moves/move304840402
2 PM
Climbing 1:00:00 [4] +90m
CR with Rob. 17L,20L,(24L),(21),20L,18.
4 PM
Strength (Back & shoulder mobility) 5:00 [1]
Thursday Aug 29, 2019 #
7 AM
Road Running 32:51 6.3 km (5:13 / km) +66m 4:57 / km
ahr:157 max:174 shoes: Asics Gel Nimbus 20
Legs still pretty smashed from the Nursery Ravine reps...
TE 3.2 http://www.movescount.com/moves/move304665230
TE 3.2 http://www.movescount.com/moves/move304665230
4 PM
Climbing 1:00:00 [3] +90m
CR with Rob. 17,18,20,21L,(22L),(24).
Wednesday Aug 28, 2019 #
8 PM
Climbing 1:00:00 [4] +70m
Lead League round 2 with Rob. 44 points for me this time.
19L,19L,22L,(25Lx),(28Lx),(24Lx),(22Lx).
19L,19L,22L,(25Lx),(28Lx),(24Lx),(22Lx).
Tuesday Aug 27, 2019 #
10 AM
Trail Running 3:01:56 17.7 km (10:17 / km) +1543m 7:10 / km
ahr:162 max:193 shoes: Asics Gel Fuji Trabuco 6 #4
Nice technical loop on Table Mountain with Andrew. We started with 2 repeats of Nursery Ravine (1km with 420m climb) - pushed hard on the 2nd one and had the very rare privilege of gapping Mr Hagen by ~30s. He's pretty unfit at the moment, but I'll take it! ;) We were still about 3 mins off his PB anyway...
20:43 174ahr 181max
18:35 186ahr 191max
Both of our quads were now completely blown and we had only done 5km with 1000m ascent. So the rest of the loop via Valley of the Red Gods, Maclear's Beacon & Skeleton Gorge was at a very comfortable pace - still good to get some time on the legs in technical terrain :)
TE 4.9 http://www.movescount.com/moves/move304505493
20:43 174ahr 181max
18:35 186ahr 191max
Both of our quads were now completely blown and we had only done 5km with 1000m ascent. So the rest of the loop via Valley of the Red Gods, Maclear's Beacon & Skeleton Gorge was at a very comfortable pace - still good to get some time on the legs in technical terrain :)
TE 4.9 http://www.movescount.com/moves/move304505493
Monday Aug 26, 2019 #
7 PM
Climbing 1:30:00 [4] +165m
Cape Town CityRock with Justin & Lauren. Holiday grades! :) But got some good mileage in.
16,19,20,18,22L,23L,21L,23L,20L,23,21.
16,19,20,18,22L,23L,21L,23L,20L,23,21.