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Training Log Archive: Piers Pirow

In the 7 days ending Apr 9, 2017:

activity	#	time	miles		km		+m
Mountain Biking	3	7:14:01	71.9	(9.9/h)	115.71	(16.0/h)	1720
Running	4	3:51:58	23.97	(9:41)	38.58	(6:01)	569
Paddling	2	1:27:24	8.43	(10:22)	13.57	(6:26)
Hiking	1	1:23:20	1.86	(44:42)	3.0	(27:47)
swimming	1	29:02	0.68	(42:29)	1.1	(26:24)
Orienteering	1	26:40	3.14	(8:29)	5.06	(5:16)	100
Total	11	14:52:25	110.0	(8:07)	177.02	(5:02)	2389

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Sunday Apr 9, 2017 #

6 AM

Running 2:03:35 [4] 23.32 km (5:18 / km) +302m 4:59 / km
ahr:136 max:156 shoes: Asics Gel Cumulus

RAC Linden Run with Rob, Alex, Steph, etc. Took strain on uphills

5 PM

Paddling 35:49 [2] 5.17 km (6:56 / km)
shoes: Assegai Bigfoot Single K1 kaya

dabs paddle

Saturday Apr 8, 2017 #

8 AM

Mountain Biking 5:05:33 [3] 75.18 km (14.8 kph) +1164m
ahr:99 max:160 shoes: Specialized Epic Comp Carbon

Broke rear free Hub on Cannondale mtb on Cycleworx mtb so went on own on Specilaized - Northcliff hill, emmarentia, spruit, Paulshof and home

7 PM

Orienteering race 26:40 [3] 5.06 km (5:16 / km) +100m 4:48 / km

RACO Night orieinteer Wanderers GC. Finished 4th o/a but need proper glasses to see map

Running 29:52 [3] 3.0 km (9:57 / km) +50m 9:11 / km
shoes: Innov 8 Blue 3 arrow

Warm up and control collect

MEN - Splits

Friday Apr 7, 2017 #

10 AM

Hiking 1:23:20 [1] 3.0 km (27:47 / km)

Ant Zuma protest march in JHB to market square

Thursday Apr 6, 2017 #

12 PM

Mountain Biking 1:02:09 [3] 17.49 km (16.9 kph) +262m
shoes: Specialized Marathon 26

Necsa mtb

5 PM

Paddling 51:35 [3] 8.4 km (6:08 / km)
shoes: Assegai Bigfoot Single K1 kaya

Dabs TT, arrived late and stopped early lightening and thunder

Wednesday Apr 5, 2017 #

12 PM

Running 43:16 [4] 6.74 km (6:25 / km) +97m 5:59 / km

necsa run Frik, Jacoline and Anton. 4 x Hill sprints

7 PM

swimming 29:02 [1] 1.1 km (26:24 / km)

Swim kids and I Bellairs VA

Tuesday Apr 4, 2017 #

12 PM

Mountain Biking 1:06:19 [3] 23.04 km (20.8 kph) +294m
shoes: Specialized Marathon 26

necsa mtb

Monday Apr 3, 2017 #

12 PM

Running 35:15 [3] 5.52 km (6:23 / km) +120m 5:46 / km
shoes: Asics Gel Nimbus

Necsa run with Anton

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