Training Log Archive: StijnIn the 7 days ending Oct 13, 2019:
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Saturday Oct 12, 2019 #
7 AM
Trail Running race 6:20:57 40.6 km (9:23 / km) +1687m 7:46 / km
ahr:156 max:184 shoes: Brooks Cascadia 12
Uitsoek Mountain Marathon. I had done the 2-day hike a few times before and it was one of my favourites, but sad to see that the trail has now been completely neglected. Completely overgrown trails - would not recommend as a hike anymore as it would have been impossible to follow without the trail clearing and marking efforts of the race organisation!
The race started well for me on the initial 14km technical indigenous forest section (full body workout, ducking and diving constantly). I was running in about 5th-8th place on this section, with Craig Metherell and a strong-looking Belgian guy. I was definitely working harder than I should have been and the 900m climb in the heat started unravelling me quickly. Tried to hold on to a semi-decent pace up the cliimb as I knew there was a 3km contour section coming, where I was hoping to recover, but once I got there, even the flat running had me feeling light-headed and nauseous :-/ So I found myself a shady spot under a tree at the 20km mark and enjoyed the view for a few minutes ;)
The 2nd half of the race was a slow jog/walk for me, but with the indigenous forest descent being extremely technical, overgrown and barely runnable, I didn't end up losing too many places. Had recovered enough to run the last 5km at a decent pace and finished in 14th overall.
Belgian guy finished in 4th, Craig had to pull out with ITB issues and Lucky Miya won overall in a ridiculous 4h23m!
TE 4.6 http://www.movescount.com/moves/move311545644
The race started well for me on the initial 14km technical indigenous forest section (full body workout, ducking and diving constantly). I was running in about 5th-8th place on this section, with Craig Metherell and a strong-looking Belgian guy. I was definitely working harder than I should have been and the 900m climb in the heat started unravelling me quickly. Tried to hold on to a semi-decent pace up the cliimb as I knew there was a 3km contour section coming, where I was hoping to recover, but once I got there, even the flat running had me feeling light-headed and nauseous :-/ So I found myself a shady spot under a tree at the 20km mark and enjoyed the view for a few minutes ;)
The 2nd half of the race was a slow jog/walk for me, but with the indigenous forest descent being extremely technical, overgrown and barely runnable, I didn't end up losing too many places. Had recovered enough to run the last 5km at a decent pace and finished in 14th overall.
Belgian guy finished in 4th, Craig had to pull out with ITB issues and Lucky Miya won overall in a ridiculous 4h23m!
TE 4.6 http://www.movescount.com/moves/move311545644
Friday Oct 11, 2019 #
11 AM
Climbing 45:00 [4] +75m
Quick top-rope session at CR with Anouk.
18,21,22,(24),20
18,21,22,(24),20
Thursday Oct 10, 2019 #
11 AM
Road Running 28:22 6.3 km (4:30 / km) +66m 4:17 / km
ahr:162 max:184 shoes: Asics Gel Nimbus 20
Last little shake-out run before Uitsoek. Pushed the pace, but kept it under control at about an 80% effort. Feeling strong!
TE 3.5 http://www.movescount.com/moves/move311172702
TE 3.5 http://www.movescount.com/moves/move311172702
Road Running warm up/down 6:07 [3] 1.1 km (5:34 / km) +3m 5:29 / km
ahr:156 max:163 shoes: Asics Gel Nimbus 20
Cool-down jog.
3 PM
Climbing 30:00 [3] +45m
Warm up on some easier routes. 17,19,21.
Strength 45:00 [4]
Upstairs strength stuff.
Wednesday Oct 9, 2019 #
4 PM
Climbing 1:00:00 [4] +115m
Auto-belays at CityRock. Got the yellow 24 and one move further on the red 24.
17,18,19,16,24,(24a),21,21
17,18,19,16,24,(24a),21,21
Tuesday Oct 8, 2019 #
7 AM
Road Running 32:29 6.3 km (5:09 / km) +66m 4:54 / km
ahr:145 max:163 shoes: Asics Gel Nimbus 20
7 PM
Climbing 1:00:00 [4] +90m
CR with Rob. 17L,19L,(24L),(22L),(26x),(23a),20.
Monday Oct 7, 2019 #
7 AM
Trail Running 1:25:51 13.6 km (6:19 / km) +490m 5:21 / km
ahr:169 max:187
Morning run at Klippies - kept it a bit shorter, with the Uitsoek 40k coming up this weekend. Nice to see plenty PRs going down though :)
TE 4.5 http://www.movescount.com/moves/move310764766
TE 4.5 http://www.movescount.com/moves/move310764766
1 PM
Climbing 30:00 [3] +45m
Warm-up on some easy auto-belays. 17,19,20.
Strength 45:00 [4]
Upstairs strength training. Pullups, half-crimp hangs, finger rolls, shoulder & back strength drills and some rice bucket stuff. Shoulders are feeling it more than fingers/forearms on the hangboard, so clearly that's the weakest point in the chain. But we knew that already, I guess! ;)