In the last 7 days:
| activity | # | time | miles | km | +m | | | |
| running | 4 | 4:59:35 | 33.24 | (9:01) | 53.5 | (5:36) | 930 | | | | |
| Total | 4 | 4:59:35 | 33.24 | (9:01) | 53.5 | (5:36) | 930 | | | | |
5 PM
running 1:04:55 [3] 13.5 km (4:49 / km) +180m 4:30 / km
shoes: Sonic Blue
up through Wynberg
over foot bridge to top gate
Rhodes Dr to Zoes
Down and home
9 AM
running 54:20 [3] 11.0 km (4:56 / km)
shoes: Sonic Blue
up past Lange to Ladie's Mile Garage
to to Parish, Duckett
MS and down Loquat, Nahoon
RnV, then tempo to Alphen
500m home
8 AM
running 2:12:14 [3] 19.0 km (6:58 / km) +750m 5:49 / km
shoes: Yeti-X
Up Green Belts
to Cecelia on to
Nursery up 20:18
to Overseers Hut
and down the road
to S/Cross
down GB to UTCT in GB
stayed to support for an hour or 2
then ran home.
5 PM
running 48:06 [3] 10.0 km (4:49 / km)
shoes: Sonic Blue
easy Boshoff Loop
Back via the canals
ok we pick the pace up a bit coming back
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