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Training Log Archive: Stijn

In the 7 days ending Oct 20, 2019:

activity # timemileskm+m
  Climbing5 4:00:00 355
  Road Running2 1:52:58 14.66(7:42) 23.6(4:47) 243
  Trail Running1 1:02:17 7.21(8:38) 11.6(5:22) 90
  Strength1 45:00
  Total8 7:40:15 21.87 35.2 688

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MoTuWeThFrSaSu

Sunday Oct 20, 2019 #

7 AM

Trail Running 1:02:17 intensity: (7:43 @1) + (38:56 @2) + (12:54 @3) + (2:44 @4) 11.6 km (5:22 / km) +90m 5:10 / km
ahr:150 max:185 shoes: Brooks Cascadia 12

Lekker breakfast run on the Spruit with Fran, Alex, Steph, Rob, Vaughan & co :)

TE 3.2 http://www.movescount.com/moves/move312628022
11 AM

Climbing 30:00 [4] +40m

Quick Bronkies session with Rob. Warmed-up on a contrived 19 and then managed to onsight a long overhanging 23. Really fun climb :) Keen to get on the 24 next time!

19,23.

Friday Oct 18, 2019 #

6 AM

Road Running 1:06:52 intensity: (2:22 @2) + (38:43 @3) + (24:23 @4) + (1:24 @5) 14.1 km (4:45 / km) +166m 4:29 / km
ahr:169 max:194 shoes: Asics Gel Nimbus 20

The weekly breakfast run with Neal. One of the best runs I've had in a while, pushing (as usual when Neal is involved), but feeling good! Will never be able to match his uphill sprint kick though...

TE 4.3 http://www.movescount.com/moves/move312270258
2 PM

Climbing 1:00:00 [4] +80m

CR with Rob. 17L,18L,19L,(24Lx),22,(29x).

Wednesday Oct 16, 2019 #

11 AM

Road Running 39:44 intensity: (3:39 @1) + (9:18 @2) + (19:36 @3) + (7:11 @4) 8.4 km (4:44 / km) +74m 4:32 / km
ahr:161 max:189 shoes: Asics Gel Nimbus 20

Easy to start and then pushing it for the 2nd half. Hot!

TE 3.8 http://www.movescount.com/moves/move312029789

Road Running warm up/down 6:22 [3] 1.1 km (5:47 / km) +3m 5:43 / km
ahr:158 max:172 shoes: Asics Gel Nimbus 20

Cool-down jog.
1 PM

Climbing 30:00 [3] +45m

Warm-up on auto-belays. 17,19,22.

Strength 45:00 [4]

Upstairs strength stuff. Felt weaker today, failing on many of the half crimp hangs before 8 seconds was up. Time for a rest day..

Tuesday Oct 15, 2019 #

7 PM

Climbing 1:00:00 [4] +100m

CR with Rob. 17L,17L,20L,(24L),22L,21.

Monday Oct 14, 2019 #

5 PM

Climbing 1:00:00 [4] +90m

CR with Rob. Plenty of new comp routes to try :)

18,19,22L,23L,(24x),(26x),(25a)

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