Training Log Archive: Piers Pirow

In the 1 days ending Nov 18, 2017:

activity

time

miles

Running

31:30

4.01

(7:52)

6.45

(4:53)

108

swimming

18:40

0.62

(30:02)

1.0

(18:40)

Total

50:10

4.63

(10:50)

7.45

(6:44)

108

0:50

0:00

7 AM

Running warm up/down 10:01 [1] 1.5 km (6:41 / km)

warmup

8 AM

Running 21:29 [4] 4.95 km (4:20 / km) +108m 3:55 / km
ahr:171 max:181 shoes: Innov 8 Blue 3 arrow

Golden Harvest Park run. Came 5th overall and 1st 50+

10 AM

swimming 18:40 [1] 1.0 km (18:40 / km)

Swim after girls lesson at Curro Aurora