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Training Log Archive: Stijn

In the 7 days ending Jan 12, 2020:

activity # timemileskm+m
  Climbing6 4:10:00 430
  Hiking1 2:55:34 3.91(1.3/h) 6.3(2.2/h) 528
  Road Running2 1:21:57 10.31(7:57) 16.6(4:56) 57
  Trail Running1 54:58 5.72(9:37) 9.2(5:58) 84
  Total10 9:22:29 19.95 32.1 1099

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MoTuWeThFrSaSu

Sunday Jan 12, 2020 #

5 AM

Trail Running 54:58 intensity: (1:24 @1) + (50:00 @2) + (3:28 @3) + (6 @4) 9.2 km (5:58 / km) +84m 5:43 / km
ahr:146 max:164 shoes: Brooks Cascadia 12

Early run with Fran towards Disa Pool.

TE 2.6 http://www.movescount.com/moves/move323402458
8 AM

Climbing 40:00 [4] +100m

Dorkage day at Can Can Alley. Unsent the 22 while putting draws up for Lauren and then my foot popped on my onsight attempt of the 23 next door.

18L,(22L),(23L),19L

Saturday Jan 11, 2020 #

10 AM

Climbing 30:00 [4] +40m

Back at Can Can Alley... warmed-up on a 20, waited a few hours for our route to get into the shade and then both sent 1st go! Felt a bit harder than the 26 actually and had to fight through the last part of the crux, so a really satisfying climb :)

20L,25L

Friday Jan 10, 2020 #

8 AM

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

Morning session at Can Can Alley & Slither Prow. Onsighted a 22 with a bouldery start and then aborted our King Cobra (24) plans once Justin couldn't get off the ground with an extremely painful knuckle jam move. Ended off by placing draws on a crimpy 25 from above and working most of the moves on top rope. It's hard! Some more sequences to be figured out on lead tomorrow.

19L,22L,18L

Thursday Jan 9, 2020 #

8 AM

Hiking 2:55:34 [1] 6.3 km (2.2 kph) +528m
shoes: Brooks Cascadia 12

Wolfberg Cracks with the whole crew, including a 2yo & 4yo! The kids were fearless through the scrambles and tight squeezes - such a fun morning out :)

https://www.strava.com/activities/2996362324
3 PM

Climbing 30:00 [4] +60m

Afternoon session at Give Away Wall & Rattler Buttress. Was quite nervous about my 26 project, but managed to hold on for dear life and send it 2nd go! My first of the grade :) Also got the flash of a nice sustained 23 just before sunset... what a place!

20L,26L,23L
C • 26!! 2

Wednesday Jan 8, 2020 #

3 PM

Climbing 30:00 [4] +50m

Truitjieskraal with Justin, Lauren and Jo. Got on the 26 I've been aiming for and took a big fall near the end of the crux section. Topped it from there but it's quite a heady route with big runouts. Justin then blew us away with a flash (!) and figured out a way to clip the crux draw from lower down. Hopefully it goes on my 2nd go tomorrow - I have the beta dialled now :)

20L,(26L)

Tuesday Jan 7, 2020 #

8 AM

Road Running 51:28 intensity: (52 @1) + (10:21 @2) + (36:03 @3) + (4:12 @4) 10.2 km (5:03 / km) +54m 4:55 / km
ahr:164 max:180 shoes: Asics Gel Nimbus 20

To Camps Bay and back - kept it mostly comfy.

TE 3.8 http://www.movescount.com/moves/move322525783

Monday Jan 6, 2020 #

7 AM

Road Running 30:29 intensity: (50 @1) + (6:44 @2) + (15:51 @3) + (7:04 @4) 6.4 km (4:46 / km) +3m 4:45 / km
ahr:166 max:192 shoes: Asics Gel Nimbus 20

Some unstructured fartlek along the promenade.

TE 3.7 http://www.movescount.com/moves/move322323884
1 PM

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

CR with Jo. Kept it mostly quite mellow... Truitjieskraal on Wednesday! :)

18L,19L,24,23L,22L,(23),21

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