Running 39:31 [3] 7.43 km (5:19 / km) +250m 4:33 / km
shoes: Inov8 f-lite 195 Black
ran the mtb route around fort klapperkop
Cycling 13:00 [3] 4.23 km (19.5 kph)
to the start of the trail
Cycling 44:00 [3] 12.03 km (16.4 kph)
Cycle after my run on the intermediate trail and them home