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Training Log Archive: Stijn

In the 7 days ending Apr 21, 2018:

activity # timemileskm+m
  Cycling3 5:30:28 70.34(12.8/h) 113.2(20.6/h) 1635
  Climbing3 3:50:00 365
  Paddling2 1:38:50 10.0(6.1/h) 16.1(9.8/h)
  Road Running2 45:40 5.84(7:49) 9.4(4:51) 93
  Orienteering1 27:53 3.48(8:01) 5.6(4:59) 7815 /19c78%
  Total10 12:12:51 89.66 144.3 217115 /19c78%

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Saturday Apr 21, 2018 #

12 PM

Cycling 1:07:49 intensity: (57:59 @1) + (9:50 @2) 23.4 km (20.7 kph) +309m
ahr:125 max:156 shoes: Merida Big Nine TFS 500

Testing the ITB... good for first 30 mins, then niggling again :-/ Going to rest for a bit longer before the next one and do some stretching.

TE 2.1 http://www.movescount.com/moves/move212869876
7 PM

Road Running warm up/down 5:05 [3] 1.0 km (5:05 / km) +19m 4:39 / km
ahr:153 max:173 shoes: Asics Gel Fuji Trabuco 6 #2

Quick warm-up before the O.

Orienteering race 27:53 intensity: (9 @1) + (18 @2) + (2:36 @3) + (20:48 @4) + (4:02 @5) *** 5.6 km (4:59 / km) +78m 4:39 / km
ahr:182 max:197 spiked:15/19c shoes: Asics Gel Fuji Trabuco 6 #2

Night O at Randpark Golf Course. Had a really clean run with just a few hesitations here and there until I lost my head a bit towards the end. Angle slightly too far left going up to 16 caused me to overrun it (20 sec) and then got really confused by the knoll near 17 with a stake next to it, thinking the control was missing. Ran around like a headless chicken for a while before realising it was closer to the river down the embankment (1 min).

Luckily still managed to hold onto 2nd place, well behind Alex, but just ahead of a tight pack including Garry, Nico & Uge.

Fun! :)

TE 4.7 http://www.movescount.com/moves/move212949705

MEN - Splits

Friday Apr 20, 2018 #

8 AM

Road Running 40:35 intensity: (3:00 @1) + (9:57 @2) + (23:53 @3) + (3:45 @4) 8.4 km (4:50 / km) +74m 4:38 / km
ahr:160 max:179 shoes: Asics Gel Nimbus 20

Legs still feeling a but clunky from the 200km last week!

TE 3.6 http://www.movescount.com/moves/move212648488
2 PM

Paddling 57:36 intensity: (25:16 @1) + (32:20 @2) 8.7 km (9.1 kph)
ahr:142 max:155

8 laps of Emmies in a K1. With a seat this time, but still needed a numb-legs break after 6 laps. Feeling stronger though.

TE 2.5 http://www.movescount.com/moves/move212693067

Thursday Apr 19, 2018 #

8 AM

Cycling 1:13:07 intensity: (1:02:19 @1) + (10:48 @2) 24.0 km (19.7 kph) +277m
ahr:124 max:157 shoes: Merida Big Nine TFS 500

Was planning a 100km+ ride out to the Cradle, but my left ITB started niggling about 10km in. So took the cautious approach and went shoe-shopping instead ;)

TE 2.2 http://www.movescount.com/moves/move212469017
3 PM

Climbing 1:40:00 [4] +180m

At CityRock with Fred. Good endurance session.

16L,19L,18,22L,21L,20L
21,22,17×4 (up down up down)

Wednesday Apr 18, 2018 #

7 AM

Paddling 41:14 intensity: (37:35 @1) + (3:18 @2) + (21 @3) 7.4 km (10.8 kph)
ahr:133 max:166

7 laps of Emmies in a K2 with Rob. Nice paddle, for me at least ;)

TE 2.3 http://www.movescount.com/moves/move212256946
8 PM

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

Last session with Rob at CityRock for a while! Some nice new routes.

17L,19L,21L,(23x),20,18.

Tuesday Apr 17, 2018 #

10 AM

Cycling 3:09:32 intensity: (1:44:02 @1) + (1:01:45 @2) + (23:45 @3) 65.8 km (20.8 kph) +1049m
ahr:137 max:169 shoes: Merida Big Nine TFS 500

Burbs ride with 5kg AR pack (thanks Rob!). Time to get the cycling conditioning sorted for EA..

TE 2.6 http://www.movescount.com/moves/move212118383

Monday Apr 16, 2018 #

10 AM

Climbing 1:10:00 [4] +95m

At CityRock with Rob & Ryan. Felt pretty off after more than a week without any climbing.. hopefully I feel strong again soon!

17L,20L,20L,19L,(25x),(21),(20a)

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