Workouts

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Date	Event	Course	Type	Distance	Time	Pace	Actions
11/22/2008	Run	Winelands Marathon	Race	42.2 km	3:08:38	4:29
11/20/2008	Run	Sea Point 10km	Easy	5.1 km	20:06	3:57
11/18/2008	Run	Sea Point 10km	Easy	9.8 km	43:33	4:27
11/16/2008	Run	Landmarks Half Marathon	Race	21.1 km	1:42:06	4:51
11/14/2008	Run	Flat down to Sea Point and back	Easy	13.3 km	1:02:38	4:42
11/9/2008	Run	St James	Long	25.3 km	2:02:01	4:50
11/7/2008	Run	Sea Point 10km	Steady	15.3 km	59:59	3:55
11/5/2008	Run	Tafelberg Hills	Hill	13.5 km	1:04:26	4:46
11/4/2008	Run	Tafelberg Rd - Table Mountain 10km	Easy	10 km	49:52	5:00
11/3/2008	Run	Round the head 21km	Long	30.2 km	2:30:24	4:59
11/2/2008	Run	Flat down to Sea Point and back	Easy	11.2 km	51:36	4:37
10/30/2008	Run	Tafelberg Hills	Hill	11.3 km	54:22	4:50
10/28/2008	Run	Round the head 21km	Easy	18 km	1:22:45	4:36
10/27/2008	Run	Sea Point 10km	Easy	9.8 km	48:35	4:59
10/26/2008	Run	Random Course	Easy	4 km	20:50	5:13
10/26/2008	Run	Grape Run 21km	Race	21.1 km	1:35:27	4:32
10/25/2008	Run	Franschhoek Long Run	Easy	19.5 km	1:31:05	4:41
10/24/2008	Run	Flat down to Sea Point and back	Easy	13.6 km	1:01:00	4:29
10/23/2008	Run	Tafelberg Hills	Hill	12.7 km	1:00:40	4:48
10/20/2008	Run	Tamboerskloof	Easy	10.2 km	51:48	5:04
10/19/2008	Run	Franschhoek Long Run	Long	26.1 km	2:08:50	4:57
10/17/2008	Run	Sea Point 10km	Steady	15.2 km	59:59	3:58
10/15/2008	Run	Tafelberg Hills	Hill	8.5 km	39:46	4:41
10/14/2008	Run	Round the head 21km	Easy	17.3 km	1:19:55	4:38
10/13/2008	Run	Sea Point 10km	Easy	9.3 km	44:56	4:50
10/10/2008	Run	Flat down to Sea Point and back	Easy	12 km	57:44	4:48
10/9/2008	Run	Sea Point 10km	Steady	11.6 km	45:02	3:54
10/8/2008	Run	Tamboerskloof	Hill	6.4 km	33:36	5:14
10/7/2008	Run	Flat down to Sea Point and back	Moderate	12.8 km	57:54	4:33
9/24/2008	Run	Tafelberg Rd - Table Mountain 10km	Easy	9.2 km	46:15	5:03
9/22/2008	Run	Tamboerskloof	Easy	9 km	46:13	5:07
9/21/2008	Bike	Cape Kidney Association league - Nitida	Race	71.5 km	2:17:06	31.27
9/20/2008	Run	Round the head 21km	Long	20.6 km	1:36:44	4:42
9/19/2008	Run	Sea Point 10km	Steady	11.4 km	45:01	3:58
9/17/2008	Run	13km Tafelberg Rd	Easy	12.5 km	57:49	4:38
9/16/2008	Run	Flat down to Sea Point and back	Easy	14.5 km	1:06:13	4:35
9/15/2008	Run	Flat down to Sea Point and back	Easy	9 km	45:00	4:59
9/14/2008	Run	Round the head 21km	Long	24.6 km	1:57:49	4:48
9/13/2008	Bike	Sea Point to Llandudno	Easy	54.8 km	2:10:40	25.18
9/11/2008	Run	Sea Point 10km	Steady	11.2 km	44:46	3:59
9/10/2008	Run	Sea Point 10km	Easy	12.1 km	55:29	4:36
9/8/2008	Run	Treadmill	Easy	8.9 km	45:20	5:06
9/7/2008	Run	NB Duathlon	Race	1.2 km	4:27.2	3:40
9/7/2008	Bike	NB Duathlon	Race	13.9 km	30:46	27.15
9/7/2008	Run	NB Duathlon	Race	2.5 km	9:12.8	3:43
9/6/2008	Run	Tamboerskloof	Easy	10.3 km	53:21	5:12
9/5/2008	Run	Flat down to Sea Point and back	Steady	10.4 km	43:15	4:11
9/3/2008	Run	Sea Point 10km	Easy	4 km	23:39	5:55
9/3/2008	Run	New AAC 5km Time Trial	Time Trial	5 km	17:49	3:34
9/2/2008	Run	Flat down to Sea Point and back	Easy	15 km	1:08:00	4:32
9/1/2008	Run	Tafelberg Rd - Table Mountain 10km	Easy	8.8 km	44:50	5:06
8/26/2008	Run	Sea Point to La Med and back	Easy	12.7 km	1:00:02	4:44
8/25/2008	Run	Sea Point 10km	Very Easy	5.1 km	28:23	5:32
8/24/2008	Run	St James	Long	21.3 km	1:38:31	4:38
8/23/2008	Run	Flat down to Sea Point and back	Easy	15.6 km	1:13:48	4:44
8/21/2008	Run	Sea Point 10km	Steady	11.1 km	44:41	4:02
8/20/2008	Run	Sea Point - Clifton - Sea Point	Easy	14.9 km	1:10:01	4:43
8/19/2008	Run	Tafelberg Rd - Table Mountain 10km	Easy	9.1 km	44:41	4:54
8/18/2008	Run	Sea Point 10km	Easy	8.6 km	46:24	5:23
8/17/2008	Run	Flat down to Sea Point and back	Long	18.2 km	1:23:57	4:37
8/16/2008	Run	Franschhoek Long Run	Easy	16.4 km	1:16:20	4:40
8/15/2008	Run	Sea Point 10km	Steady	11.2 km	44:59	4:01
8/13/2008	Run	Sea Point 10km	Easy	2.5 km	13:47	5:29
8/13/2008	Run	New AAC 5km Time Trial	Time Trial	5 km	17:57	3:36
8/13/2008	Run	Sea Point 10km	Easy	2.2 km	11:13	5:01
8/12/2008	Run	Sea Point 10km	Easy	7.6 km	37:24	4:58
8/10/2008	Run	Tafelberg Rd - Table Mountain 10km	Long	20 km	1:39:09	4:58
8/8/2008	Run	Sea Point 10km	Easy	12.4 km	1:04:32	5:13
8/7/2008	Run	Sea Point 10km	Easy	16 km	1:22:01	5:08
8/6/2008	Run	Tafelberg Rd - Table Mountain 10km	Moderate	10 km	45:55	4:36
7/23/2008	Run	Flat down to Sea Point and back	Tempo	11.2 km	48:55	4:24
7/17/2008	Run	Tafelberg Rd - Table Mountain 10km	Easy	10 km	49:41	4:58
7/16/2008	Other		Rowing	2 km	8:21	14.37
7/16/2008	Other		Spinning	7 km	15:00	28
7/15/2008	Run	Sea Point 10km	Easy	6.5 km	32:02	4:54
7/12/2008	Run	Franschhoek Bastille Day 21km	Race	21.1 km	1:29:08	4:14
7/10/2008	Run	60 Min Sea Point	Easy	12.1 km	59:40	4:57
7/9/2008	Run	New AAC 5km Time Trial	Easy	2.4 km	14:22	5:55
7/9/2008	Run	1 Mile AAC Time Trial	Race	1.6 km	5:10	3:13
7/9/2008	Run	New AAC 5km Time Trial	Easy	0.7 km	4:44	6:40
7/4/2008	Run	Sea Point 10km	Easy	8.7 km	42:42	4:55
7/3/2008	Run	Sea Point 10km	Easy	7.5 km	38:08	5:05
7/2/2008	Other		Spinning	8.5 km	—	—
6/15/2008	Run	Comrades Up Run	Race	86.8 km	8:16:47	5:44
6/12/2008	Run	Tafelberg Rd - Table Mountain 10km	Easy	4.2 km	20:16	4:48
6/9/2008	Run	Treadmill	Easy	5.1 km	26:12	5:09
6/8/2008	Run	Sea Point to La Med and back	Long	15.4 km	1:18:30	5:06
6/7/2008	Run	Sea Point 10km	Easy	6.5 km	33:05	5:06
6/5/2008	Run	Treadmill	Moderate	6.5 km	30:09	4:39
6/4/2008	Run	New AAC 5km Time Trial	Race	5 km	17:10.1	3:27
6/4/2008	Run	Sea Point 10km	Easy	4.6 km	22:42.6	4:57
6/3/2008	Run	Flat down to Sea Point and back	Easy	12.3 km	59:50	4:52
6/2/2008	Run	Flat down to Sea Point and back	Easy	9.1 km	45:02	4:57
6/1/2008	Run	Sea Point to Llandudno	Long	30.7 km	2:39:08	5:12
5/31/2008	Run	Signal Hill	Easy	9.9 km	49:53	5:03
5/29/2008	Run	Flat down to Sea Point and back	Easy	12.3 km	59:37	4:51
5/28/2008	Run	Sea Point - Clifton - Sea Point	Moderate	14.3 km	1:00:02	4:12
5/27/2008	Run	Tafelberg Hills	Hill	13.8 km	1:06:46	4:51
5/26/2008	Run	Tafelberg Rd - Table Mountain 10km	Easy	10 km	50:24	5:03
5/25/2008	Run	Nikki to Bakoven	Long	35.3 km	2:56:44	5:01
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Totals:
Entries: 100
Distance: 1378.1 kilometers
Duration: 102:43:13.7