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Training Log Archive: Stijn

In the 7 days ending Feb 2:

activity # timemileskm+m
  Hiking3 16:49:45 34.24(2.0/h) 55.1(3.3/h) 2533
  Climbing3 3:30:00 380
  Cycling1 2:23:23 31.88(13.3/h) 51.3(21.5/h) 800
  Road Running2 1:22:25 9.94(8:17) 16.0(5:09) 187
  Strength1 1:00:00
  Total10 25:05:33 76.06 122.4 3900

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MoTuWeThFrSaSu

Sunday Feb 2 #

6 AM

Hiking 6:50:19 [2] 21.1 km (3.1 kph) +190m
shoes: Asics Gel Fuji Trabuco 6 #3

Long day out all the way down to the cars again, mainly because of the extremely slow boulder-hopping down Fangs Pass. Took us 4 hours to cover the first 4km, but wonderful to be in these wild & remote spots. It got very hot on the long slog out...

https://www.strava.com/activities/3065659579

Saturday Feb 1 #

7 AM

Hiking 6:29:51 [2] 19.3 km (3.0 kph) +1686m
shoes: Asics Gel Fuji Trabuco 6 #3

Up Mnweni Pass and around the Cutback to overnight in Fangs Cave. Beaut of a day with insane views of the Pinnacles and Manxome Pass :) Never seen so many sheep, cows and Basothos up on the escarpment - like a massive farm up there!

https://www.strava.com/activities/3065658948

Friday Jan 31 #

11 AM

Hiking 3:29:35 [2] 14.7 km (4.2 kph) +657m
shoes: Asics Gel Fuji Trabuco 6 #3

3-day hike in the Mnweni area of the Berg with Vaughan & Brent. Super lush and green this time of year!

First day was up to 5-Star Cave after an early drive from Joburg. Stormy all the way, with us even setting up our tent for an hour to sit out the worst of it.

https://www.strava.com/activities/3067381246

Thursday Jan 30 #

12 PM

Road Running 43:16 intensity: (2:23 @1) + (12:21 @2) + (23:11 @3) + (5:21 @4) 8.4 km (5:09 / km) +74m 4:56 / km
ahr:160 max:187 shoes: Asics Gel Nimbus 20

Legs pretty empty after yesterday's ride.

TE 3.7 http://www.movescount.com/moves/move325491902
2 PM

Strength 1:00:00 [4]

Mobility warm-up + some easy pull-ups
Campus board lock-off sets x 10 (big & small rungs, feet on & off)
5 sets of pull-ups on the minute (7,7,5,4,3) - tired!
5 sets of 10 finger rolls with 20kg (left hand failed towards the end)
3 sets of Is, Ys and Ts with 2kg (10,10,5)
Face pulls, rice bucket & mobility cool-down

Wednesday Jan 29 #

10 AM

Cycling 2:23:23 intensity: (28:02 @1) + (52:09 @2) + (54:15 @3) + (8:57 @4) 51.3 km (21.5 kph) +800m
ahr:152 max:182 shoes: Merida Big Nine TFS 500

Rollercoaster burbs route.

TE 3.3 http://www.movescount.com/moves/move325392558
5 PM

Climbing 1:30:00 [4] +190m

CR with Rob, working on endurance.

18L,22L,21L,(25x),21L
19x8 in-a-row

Tuesday Jan 28 #

7 PM

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

CR with Rob & Murray. 17L,20,24L,(26),20,20.

Monday Jan 27 #

12 PM

Road Running 39:09 intensity: (2:42 @1) + (8:10 @2) + (12:56 @3) + (15:21 @4) 7.6 km (5:09 / km) +113m 4:48 / km
ahr:166 max:187 shoes: Asics Gel Nimbus 20

2 PM

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

Solo session at CR.

18,20,23,23 + 45 mins spray wall

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