Training Log Archive: Piers Pirow

In the 7 days ending Nov 19, 2017:

4:45

0:00

4 AM

Road Cycling 1:47:20 [3] 34.0 km (19.0 kph) +430m
ahr:115 shoes: Trek 5200 Carbon Road bike

Cycle from home to start 94.7 (17km) and back again after race

6 AM

Road Cycling race 2:58:01 [4] 94.0 km (31.7 kph) +1303m
ahr:142 max:168 shoes: Trek 5200 Carbon Road bike

Telkom 94,7 cycle race, Batch E. Slowish ride with no peltons for drafting.

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

5 PM

Paddling 58:50 [3] 10.2 km (5:46 / km)
shoes: Assegai Bigfoot Single K1 kaya

Dabs TT

Paddling 15:05 [1] 2.0 km (7:33 / km)

warmup

12 PM

Running 1:00:36 [3] 9.15 km (6:37 / km) +168m 6:04 / km
shoes: Asics Gel Nimbus

Necsa run Jacoline and Anton 6 x hill sprints

7 PM

Rock climbing 1:32:02 [3] +80m

Citirock with Taryn Fred, Llja, etc - 16, 20, (23), (22), 18, speed climb