In the 7 days ending Jan 29, 2017:
Paddling (Campbells to Dusi bridge ) 2:21:00 [3] 25.0 km (10.6 kph)
Paddling (Dash and crash ) 1:00:00 [3] 10.0 km (10.0 kph)
Run (Hill ) 1:15:00 [3] 12.0 km (6:15 / km) +300m 5:33 / km shoes: Kinvara 4 Road
Run (Winterskloof loio) 56:25 [3] 9.3 km (6:04 / km) +320m 5:11 / km shoes: Kinvara 4 Road
Run (Speed) 1:15:00 [3] 12.0 km (6:15 / km) +120m 5:57 / km shoes: Kinvara 4 Road
Trail Run (Cascades ) 50:00 [3] 7.5 km (6:40 / km) +300m 5:33 / km shoes: Brookes PureGrit 5
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