Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Piers Pirow

In the 7 days ending Mar 13, 2016:

activity	#	time	miles		km		+m
Mountain Biking	5	5:42:11	56.89	(10.0/h)	91.55	(16.1/h)	1490
Running	4	2:56:50	17.47	(10:07)	28.12	(6:17)	435
Paddling	1	1:05:12	6.33	(10:18)	10.19	(6:24)
Rock climbing	1	1:00:00
swimming	1	34:47	1.27	(27:18)	2.05	(16:58)
Orienteering	1	17:48	2.05	(8:41)	3.3	(5:24)	46
Total	12	11:36:48	84.02		135.21		1971

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Sunday Mar 13, 2016 #

8 AM

Orienteering race 17:48 [4] 3.3 km (5:24 / km) +46m 5:03 / km
ahr:167 max:181

De Vos Farm Orienteer. 4th place in WRE event behinf Nic M and Paul W. went ok.

Running warm up/down 22:00 [1] 2.0 km (11:00 / km)

Warm up and down for orienteer with kids - string course

Men (World Ranking Event) - Splits

Saturday Mar 12, 2016 #

6 AM

Mountain Biking 1:58:11 [3] *** 22.09 km (11.2 kph) +331m
ahr:96 max:144 shoes: Specialized Epic Comp Carbon

Heia safari MTb with Shelly - red route no go as river flooding. did yellow route

9 AM

Mountain Biking 56:46 [3] 16.28 km (17.2 kph) +254m
ahr:102 shoes: Specialized Epic Comp Carbon

Mtb from Heia Safari to Dainfern

11 AM

Mountain Biking 53:08 [3] 18.54 km (20.9 kph) +358m
ahr:123 max:155 shoes: Specialized Epic Comp Carbon

Mtb Dainfern to home

11 PM

Running 25:38 [2] 3.6 km (7:07 / km) +41m 6:44 / km

Run back from The Shed, 1 Fox Str in town to 13 Frere Road after iris b Day party.

Friday Mar 11, 2016 #

12 PM

Running 55:21 [3] 10.04 km (5:31 / km) +154m 5:07 / km
ahr:131 max:165

Necsa run with Anton

Thursday Mar 10, 2016 #

5 PM

Paddling 1:05:12 [3] 10.19 km (6:24 / km)
ahr:97 max:130 shoes: Assegai Bigfoot Single K1 kaya

dabs tt . Stopped after 7 laps for change of paddle.

Wednesday Mar 9, 2016 #

12 PM

Mountain Biking 52:23 [3] 15.44 km (17.7 kph) +268m
ahr:90 max:121 shoes: GT Team Zaskar mtb

8 PM

Rock climbing 1:00:00 [2]

Climb at Citirock - 17, 19, 16, 21, 20, 21

Tuesday Mar 8, 2016 #

12 PM

Running 1:13:51 [3] 12.48 km (5:55 / km) +240m 5:24 / km
shoes: Asics Gel Cumulus

necsa run wtih Anton

Monday Mar 7, 2016 #

12 PM

Mountain Biking 1:01:43 [3] 19.2 km (18.7 kph) +279m
shoes: GT Team Zaskar mtb

Necsa mtb round site

6 PM

swimming 34:47 [2] 2.05 km (16:58 / km)

Bellair VA

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