Training Log Archive: Piers Pirow

In the 7 days ending Jan 8, 2017:

3:59

0:00

7 AM

Running race 1:12:11 [5] 15.08 km (4:47 / km) +290m 4:22 / km
ahr:155 max:178 shoes: Asics Gel T528N racing flats

Kudus 15km road race Wits west campus. Ran with Elizabeth (1hr 44)

5 PM

Paddling 1:17:37 [2] 10.31 km (7:32 / km)
ahr:90 max:136 shoes: Assegai Bigfoot Single K1 kaya

Dabs paddle with Shelly

6 AM

Road Cycling 1:42:46 [3] 47.12 km (27.5 kph) +435m
ahr:113 max:173 shoes: Trek 5200 Carbon Road bike

Cradle road cycle with Phils squad in the rain

8 AM

Running 29:03 [2] 5.0 km (5:49 / km) +83m 5:22 / km
shoes: Asics Gel Cumulus

Easy jog cradle from Bidons with Phils Tri squad

6 PM

swimming 34:30 [3] 1.8 km (19:10 / km)

Swim bellairs VA

11 AM

Hiking 2:00:00 [1] 4.54 km (26:26 / km)

Gold reef city with kids elizabeth cameron and blaire.

6 AM

Mountain Biking 1:00:22 [2] 20.57 km (20.4 kph) +395m
shoes: Cannondale Flash F29 Carbon

Mtb frere rd to bome

12 PM

Running 48:18 [3] 8.52 km (5:40 / km) +135m 5:15 / km
shoes: Asics Gel Nimbus

necsa run with Charles

7 PM

Rock climbing 2:11:09 [2] +90m

Citirock climb with Elizabeth F, Anita, Tarryn, Noah, Phillip, Theunis, Antoinette. Climb 7, 16, 17, 18, 19, 20 (fail), 16 19

7 PM

Mountain Biking 1:03:03 [3] 18.62 km (17.7 kph) +317m
shoes: Cannondale Flash F29 Carbon

Mtb home to 13 Fere rd