Workouts

Summary
Summary
wait
Date ▼ Activity Course Type Distance Duration Pace  
5/15/2012 Run
Franschhoek
 Easy 6.2 km 29:13 4:43
5/14/2012 Run
Franschhoek
 Easy 9.6 km 42:49 4:28
5/13/2012 Bike   Easy 29.4 km 1:23:29 2:51
5/12/2012 Run
Franschhoek
 Easy 7.5 km 34:39 4:39
5/9/2012 Run
New AAC 5km Time Trial
 Time Trial 5.0 km 20:14 4:03
5/7/2012 Run
Franschhoek
 Easy 6.2 km 27:46 4:30
5/1/2012 Run
Safari Half Marathon
 Race 21.1 km 1:23:41 3:58
4/28/2012 Run
Franschhoek
 Easy 12.4 km 59:05 4:47
4/26/2012 Run   Easy 1.4 km 7:04 5:01
4/22/2012 Run
Franschhoek
 Moderate 6.2 km 26:58 4:22
4/15/2012 Run
Table Mountain Trail
 Long - Trail 17.0 km 2:19:49 8:14
4/7/2012 Run
Two Oceans 56km
 Race 56.0 km 4:25:51 4:45
4/6/2012 Run
Franschhoek
 Easy 4.2 km 20:04 4:47
4/4/2012 Run
Franschhoek
 Interval 5.9 km 27:00 4:33
4/3/2012 Run
Sea Point
 Easy 8.0 km 38:34 4:49
3/31/2012 Run
Franschhoek
 Long 20.0 km 1:29:32 4:29
3/30/2012 Run   Interval 5.6 km 24:56 4:26
3/28/2012 Run
Sea Point
 Easy 0.9 km 4:29 5:13
3/28/2012 Run
AAC 5km Time Trial
 Time Trial 5.0 km 17:07 3:26
3/28/2012 Run
Sea Point
 Easy 2.1 km 10:18 4:52
3/27/2012 Run
Flat down to Sea Point and back
 Easy 14.4 km 1:08:01 4:44
3/24/2012 Run   Interval 8.4 km 35:54 4:18
3/23/2012 Run   Easy 8.1 km 43:37 5:25
3/22/2012 Run
Treadmill
 Easy 6.4 km 31:38 4:57
3/20/2012 Run
Redondo Beach
 Easy 18.8 km 1:26:17 4:35
3/19/2012 Run
Redondo Beach
 Easy 9.0 km 41:25 4:36
3/17/2012 Run
Franschhoek Long Run
 Long 38.0 km 3:09:07 4:59
3/15/2012 Run
Franschhoek
 Easy 7.6 km 33:55 4:29
3/13/2012 Run   Easy 13.0 km 1:01:35 4:44
3/11/2012 Bike
Cape Town
 Easy 3.4 km 11:03 3:14
3/11/2012 Bike
Argus Cycle Tour
 Race 109.0 km 3:41:40 2:02
3/10/2012 Run
Franschhoek
 Long 24.2 km 1:48:48 4:30
3/9/2012 Run
Flat down to Sea Point and back
 Easy 8.0 km 38:26 4:48
3/8/2012 Run
Franschhoek
 Interval 9.0 km 40:04 4:29
3/8/2012 Run
Franschhoek
 Easy 8.3 km 40:19 4:51
3/7/2012 Run
Franschhoek
 Easy 10.6 km 51:39 4:52
3/6/2012 Run
Franschhoek
 Interval 12.7 km 59:45 4:43
3/4/2012 Run
Franschhoek
 Easy 11.5 km 57:30 5:01
3/3/2012 Run
Stellenbosch
 Long 23.4 km 1:50:45 4:45
3/1/2012 Run
Franschhoek
 Easy 8.0 km 38:15 4:47
2/29/2012 Run
Franschhoek
 Easy 14.1 km 1:06:52 4:46
2/28/2012 Run
Franschhoek
 Interval 12.2 km 58:30 4:49
2/25/2012 Run
Cango Caves Marathon
 Race 42.2 km 2:53:25 4:07
2/24/2012 Run
Franschhoek
 Interval 4.9 km 24:41 5:05
2/22/2012 Run
Franschhoek 15km
 Easy 14.0 km 1:08:39 4:54
2/21/2012 Run
Parow Track
 Interval 9.9 km 47:00 4:46
2/19/2012 Run
Franschhoek
 Long 20.9 km 1:41:08 4:52
2/17/2012 Run
Tafelberg Hills
 Hill 10.1 km 50:36 5:02
2/16/2012 Run
Sea Point 10km
 Easy 10.0 km 46:20 4:38
2/16/2012 Run
Flat down to Sea Point and back
 Easy 10.1 km 48:35 4:49
2/15/2012 Run
Franschhoek
 Easy 18.0 km 1:26:57 4:50
2/14/2012 Run
Franschhoek
 Tempo 13.5 km 59:53 4:27
2/12/2012 Run
Franschhoek
 Easy 19.0 km 1:32:16 4:52
2/11/2012 Run
27 for Freedom
 Race 27.0 km 2:03:23 4:35
2/10/2012 Run
Sea Point 10km
 Easy 10.1 km 48:09 4:48
2/9/2012 Run
Franschhoek
 Easy 12.6 km 1:01:11 4:53
2/8/2012 Run
Franschhoek
 Steady 11.0 km 44:51 4:05
2/7/2012 Run
Franschhoek
 Easy 10.0 km 48:07 4:49
2/5/2012 Run
Oak Valley
 Easy 6.8 km 37:36 5:33
2/1/2012 Run
Cape Trail Series Tygerberg Nature Reserve
 Race - Trail 10.9 km 51:57 4:47
1/31/2012 Run
Franschhoek
 Easy 11.7 km 56:40 4:52
1/29/2012 Run
Franschhoek Long Run
 Long 30.0 km 2:29:33 4:59
1/28/2012 Run
Franschhoek
 Easy 13.7 km 1:04:52 4:45
1/27/2012 Run
Tafelberg Hills
 Hill 14.0 km 1:04:14 4:36
1/26/2012 Run
Franschhoek
 Easy 13.0 km 1:01:55 4:46
1/25/2012 Run
Trail Series Silvermine West
 Race - Trail 11.9 km 56:45 4:46
1/24/2012 Run
Franschhoek
 Easy 15.0 km 1:11:17 4:45
1/22/2012 Run
Franschhoek
 Easy 15.0 km 1:12:10 4:49
1/21/2012 Run
Red Hill 36km
 Race 36.2 km 2:49:00 4:41
1/20/2012 Run
Tafelberg Hills
 Hill 9.7 km 43:36 4:31
1/19/2012 Run
Franschhoek 15km
 Easy 12.6 km 1:00:46 4:50
1/18/2012 Run
New AAC 8km Time Trial
 Steady 10.6 km 42:48 4:03
1/17/2012 Run
Franschhoek 15km
 Easy 15.0 km 1:12:20 4:49
1/15/2012 Run
Cape Summer Trail Series #2
 Race - Trail 14.0 km 1:00:54 4:22
1/14/2012 Run
Stellenbosch
 Long 25.8 km 2:08:00 4:58
1/12/2012 Run
Gym Loop
 Easy 13.0 km 1:03:28 4:53
1/11/2012 Run
Cape Summer Trail Series #1
 Race - Trail 12.5 km 1:09:38 5:35
1/11/2012 Run   Easy 0.9 km 4:33 5:07
1/10/2012 Run
Franschhoek
 Easy 15.1 km 1:12:34 4:50
1/8/2012 Run
Bay 2 Bay 30km
 Race 30.0 km 2:17:40 4:36
1/7/2012 Run
Franschhoek
 Easy 8.0 km 38:27 4:49
1/6/2012 Run
Tafelberg Hills
 Hill 10.6 km 49:57 4:44
1/5/2012 Run
Flat down to Sea Point and back
 Easy 13.3 km 1:04:44 4:52
1/4/2012 Run
Sea Point 10km
 Steady 10.4 km 42:29 4:06
1/3/2012 Run
Flat down to Sea Point and back
 Easy 10.1 km 44:14 4:23
1/1/2012 Run
Franschhoek Long Run with Pass
 Long 25.0 km 1:59:56 4:48
12/31/2011 Run
Franschhoek
 Easy 11.8 km 55:54 4:46
12/30/2011 Run
Tafelberg Hills
 Hill 9.1 km 42:10 4:37
12/28/2011 Run   Easy 3.2 km 14:28 4:34
12/27/2011 Run
Franschhoek
 Easy 10.0 km 48:08 4:49
12/24/2011 Run
Franschhoek Long Run with Pass
 Long 26.0 km 2:06:29 4:52
12/22/2011 Run
Flat down to Sea Point and back
 Easy 13.0 km 1:04:22 4:57
12/21/2011 Run
Sundowner 10km
 Race 10.0 km 36:31 3:40
12/21/2011 Run
Waterfront
 Easy 1.5 km 7:30 4:55
12/20/2011 Run
Sea Point 10km
 Easy 10.2 km 49:00 4:50
12/18/2011 Run
Franschhoek - Matopi Run - Long Run
 Long 27.0 km 2:12:28 4:55
12/17/2011 Run
Franschhoek Hill - Matopi
 Hill 7.3 km 37:09 5:05
12/15/2011 Run
Flat down to Sea Point and back
 Easy 13.0 km 1:02:19 4:48
12/14/2011 Run
Franschhoek
 Steady 9.6 km 39:54 4:09
12/13/2011 Run
Flat down to Sea Point and back
 Easy 10.1 km 49:12 4:53
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