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Training Log Archive: Piers Pirow

In the 7 days ending Apr 30, 2017:

activity # timemileskm+m
  Mountain Biking5 5:00:29 50.36(10.1/h) 81.05(16.2/h) 818
  Orienteering2 3:29:59 14.06(14:56) 22.62(9:17) 758
  Road Cycling1 2:34:13 41.8(16.3/h) 67.27(26.2/h) 729
  Running2 2:25:56 19.59(7:27) 31.52(4:38) 348
  Paddling1 45:28 4.64(9:49) 7.46(6:06)
  Hiking1 40 1.86(21) 3.0(13)
  Total10 14:16:45 132.3(6:29) 212.92(4:01) 2653
  [1-5]9 13:33:01
averages - rhr:38

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MoTuWeThFrSaSu

Sunday Apr 30, 2017 #

8 AM

Hiking 40 [0] 3.0 km (13 / km)

Hike with Kirsten and then orienteer round the string course with her - 700m (16 min)
9 AM

Orienteering race 1:25:07 [4] 10.13 km (8:24 / km) +277m 7:24 / km
ahr:134 max:168 shoes: Brooks Cascadia

day 3 battery Creek O. Fin 10th for Brown course 7.7 km. better than yesterday. Drizzly conditions.

Brown - Splits

Saturday Apr 29, 2017 #

11 AM

Orienteering race 2:04:52 [4] 12.49 km (10:00 / km) +481m 8:23 / km
ahr:129 max:166 shoes: Brooks Cascadia

Nooitgedacht orienteering event kapsehoop brown course. Fin 12th. Too many minor errors in forest. Struggled to see map in dark forest areas. Kirsten won the white course (with help)

Mountain Biking 20:00 [0] 4.0 km (12.0 kph) +40m
shoes: Cannondale Flash F29 Carbon

Easy mtb with Kirsten around Protea hotel camping area.

Brown - Splits

Friday Apr 28, 2017 #

9 AM

Road Cycling 2:34:13 [2] 67.27 km (26.2 kph) +729m
ahr:113 max:151 shoes: Trek 5200 Carbon Road bike

Road bike with Phil and Johan(?) from Beyers round cradle back on Malibongwe

Mountain Biking 23:04 [0] 4.0 km (10.4 kph) +27m
shoes: Cannondale Flash F29 Carbon

mtb with jenna round parktown

Thursday Apr 27, 2017 #

5 AM

Mountain Biking 47:25 [2] 16.37 km (20.7 kph) +90m
ahr:102 max:133 shoes: Cannondale Flash F29 Carbon

Shelly and i mtb from Avianto to Makiti Cradle run
7 AM

Running race 1:30:52 [3] 21.5 km (4:14 / km) +183m 4:03 / km
ahr:164 max:182 rhr:38 shoes: Asics Gel T528N racing flats

Cradle 21 km road race from Makiti Lodge, Had a good race, 1st Master and top 25 o a.
10 AM

Mountain Biking 1:15:20 [2] 27.83 km (22.2 kph) +189m
ahr:116 max:150 shoes: Cannondale Flash F29 Carbon

mtb back ext route back to Avianto getting smoothies at Bidons
6 PM

Paddling 45:28 [2] 7.46 km (6:06 / km)
shoes: Assegai Bigfoot Single K1 kaya

few laps dabs tt

Wednesday Apr 26, 2017 #

12 PM

Mountain Biking 2:14:40 [2] 28.85 km (12.9 kph) +472m
ahr:94 max:150 shoes: Specialized Marathon 26

Mtb with Fred around Necsa. Did the mt route north of Necsa,

Tuesday Apr 25, 2017 #

12 PM

Running 55:04 [3] 10.02 km (5:30 / km) +165m 5:05 / km
ahr:129 max:160 shoes: Asics Gel Nimbus

necsa run TE 2.5. performance = 54

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