Table Mountain "run" with Andrew. I started too hard and the legs were pretty stuffed early on. All climbs done at a snail's pace from there on, really struggling to keep my HR down. Started at Kloof Nek, up India Venster, Maclear's Beacon, down past the dams, down Kasteelspoort, up Woody Ravine and down to Kirstenbosch via Nursery Ravine.
Training effect: 5
Recommended recovery time: 120h! :)
http://www.movescount.com/moves/move42778509