mountain biking 2:30:00 [3] 20.0 km (7:30 / km)
Swaziland. with Darren. pretty relaxed ride with a hard, none stop, steepish climb. heart rate definitely working hard. what a lakker ride. distance is a rough estimate and time.
scramble/hike 2:00:00 [3] 3.0 km (40:00 / km)
Swaziland. scramble up a 300 meter, granite rock face. working the calf muscle. what a fun day and area. loved it. With Alard and Darren
on road biking 2:26:00 [3] 41.0 km (3:34 / km)
ridding to boven. missed my turn and did extra km. not very amused with myself. good training on bike. on tar except last 5km which was on dirt rd. finished at 8pm. elevation was about 911 meters. record on strava.