Training Log Archive: StijnIn the 7 days ending Jan 19, 2020:
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Sunday Jan 19, 2020 #
7 AM
Road Running 47:06 8.0 km (5:53 / km) +106m 5:31 / km
ahr:148 max:170 shoes: Asics Gel Nimbus 20
First run back up in Joburg with Fran. Everything is so green!
TE 2.8 http://www.movescount.com/moves/move324188741
TE 2.8 http://www.movescount.com/moves/move324188741
1 PM
Climbing 1:00:00 [4] +90m
CR with Rob. Got on some harder stuff - many rests & falls on the way up the 26L, but I think it could be a good project. Lots of endurance required..
19L,21L,(25Lx),(26L),23,(25a)
19L,21L,(25Lx),(26L),23,(25a)
Saturday Jan 18, 2020 #
2 PM
Climbing 1:00:00 [4] +105m
Awesome climb at CR with Rob :) The routes are definitely pumpier here!
18L,20L,23L,21L,(24),21L,20L
18L,20L,23L,21L,(24),21L,20L
Friday Jan 17, 2020 #
8 AM
Road Running 34:23 6.7 km (5:08 / km) +57m 4:55 / km
ahr:157 max:174 shoes: Asics Gel Nimbus 20
Thursday Jan 16, 2020 #
9 AM
Hiking 1:34:52 [1] 5.2 km (3.3 kph) +320m
shoes: Asics Gel Fuji Trabuco 6 #3
1 PM
Climbing 1:00:00 [4] +120m
Solo session at CR.
17,19,21,(25a)
Tried the sideways dyno on the 25 three times - could get a hand on the hold but couldn't hold it
24,(24a)
Some long traverses on the bouldering wall
17,19,21,(25a)
Tried the sideways dyno on the 25 three times - could get a hand on the hold but couldn't hold it
24,(24a)
Some long traverses on the bouldering wall
Wednesday Jan 15, 2020 #
7 AM
Road Running 32:25 6.5 km (4:59 / km) +15m 4:56 / km
ahr:160 max:179 shoes: Asics Gel Nimbus 20
1 PM
Climbing 30:00 [3] +55m
CR warm-up on auto-belays. 17,19,21,19.
Strength 45:00 [4]
Mobility warm-up
5 sets of pull-ups (7,7,7,7,8)
5 sets of 10s one-arm hangs
Theraband stretches
3 sets of 10 Is, Ys & Ts with 1kg weights
Rice bucket
Mobility cool-down
5 sets of pull-ups (7,7,7,7,8)
5 sets of 10s one-arm hangs
Theraband stretches
3 sets of 10 Is, Ys & Ts with 1kg weights
Rice bucket
Mobility cool-down
Tuesday Jan 14, 2020 #
7 PM
Climbing 1:00:00 [4] +90m
CR with Lauren. 17L,19L,(24L),(27L),23L,23.