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Training Log: Piers Pirow

In the last 7 days:

activity # timemileskm+m
  X Terra/Triathlon/multisport1 3:35:13 26.36(8:10) 42.42(5:04) 911
  Running2 2:24:38 15.21(9:31) 24.48(5:54) 399
  Mountain Biking2 1:35:14 11.96(7.5/h) 19.24(12.1/h) 186
  Paddling2 1:22:10 8.79(9:21) 14.15(5:48)
  Total7 8:57:15 62.32(8:37) 100.29(5:21) 1496
averages - rhr:41
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3:35
0:00
WeThFrSaSuMoTu

Monday Jan 23 #

12 PM

Running 41:53 [2] 6.48 km (6:28 / km) +96m 6:01 / km
shoes: Asics Gel Nimbus

Necsa run with Frik, Charles, jacoline and Anton

Sunday Jan 22 #

1 PM

Mountain Biking 50:57 [1] 6.64 km (7.8 kph) +54m
shoes: Specialized Epic Comp Carbon

Gentel mtb with girls round emmarentia dam

Saturday Jan 21 #

8 AM

X Terra/Triathlon/multisport race 3:35:13 [5] 42.42 km (5:04 / km) +911m 4:35 / km
ahr:159 max:174 rhr:41 shoes: Specialized Epic Comp Carbon

Buffelspoort X terra. Swim 1500m 27:36, T1 1:23, Mtb 28km 1:40:02, T2 2:08, Run 13km 1:26:36
Overall Pos: 29th out of 304, 2nd Master (50 -54), happy with result as left calf still pulled. very hot.

Thursday Jan 19 #

5 PM

Paddling warm up/down 24:49 [2] 3.96 km (6:16 / km)

Shelly and I paddled dabs yeti K2 warm up
6 PM

Paddling 57:21 [3] 10.19 km (5:38 / km)

Shelly and I paddled dabs yeti K2 Dabs TT. Good paddle with seat from Assegai

Wednesday Jan 18 #

12 PM

Mountain Biking 44:17 [2] 12.6 km (17.1 kph) +132m
shoes: Specialized Marathon 26

Necsa mtb
7 PM

Running race 1:42:45 [4] 18.0 km (5:43 / km) +303m 5:16 / km
ahr:140 max:162 shoes: Innov 8 Blue 3 arrow

Metrogaine Northcliff with Alex Wagner. Did the map reading and Alex the questions. Won it with 1110 points (8 min late)

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Injuries

L Lower LegCalf Strain6+days
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Recent Weeks:

Week
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Training hours by intensity
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13
Jan 29
Jan 22
Jan 15
Jan 8
Jan 1

Week
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Training hours by activity
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13
Jan 29
Jan 22
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Jan 8
Jan 1

Week
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Training kilometers by activity
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140
Jan 29
Jan 22
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