| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 4/7/2012 |
Run |
Two Oceans Ultra Marathon |
Race |
56.9 km |
6:47:46 |
7:10 |
 |
| 4/4/2012 |
Run |
|
Default |
5.0 km |
22:52 |
4:36 |
|
| 4/1/2012 |
Run |
|
Default |
17.4 km |
1:48:17 |
6:14 |
|
| 3/26/2012 |
Run |
|
Default |
3.9 km |
18:49 |
4:52 |
|
| 3/25/2012 |
Run |
|
Default |
30.2 km |
3:05:08 |
6:09 |
|
| 3/22/2012 |
Run |
|
Default |
12.3 km |
1:04:46 |
5:17 |
|
| 3/15/2012 |
Run |
|
Default |
10.5 km |
55:55 |
5:19 |
|
| 3/14/2012 |
Run |
|
Default |
5.0 km |
22:55 |
4:35 |
|
| 3/13/2012 |
Run |
|
Default |
12.0 km |
1:05:57 |
5:30 |
|
| 3/11/2012 |
Run |
LSD Bergvliet |
Long |
19.3 km |
1:58:02 |
6:07 |
|
| 3/8/2012 |
Run |
Green Belt - Farm stall soetvlei |
Club Run |
11.2 km |
57:41 |
5:08 |
|
| 3/7/2012 |
Run |
VOB 5km Time Trial |
Race |
5.0 km |
22:39 |
4:32 |
|
| 3/6/2012 |
Run |
Green belt Hohenhort |
Club Run |
9.8 km |
52:09 |
5:18 |
|
| 3/4/2012 |
Run |
LSD Silvermine |
Long |
26.8 km |
2:59:03 |
6:42 |
|
| 2/29/2012 |
Run |
VOB 5km Time Trial |
Race |
5.0 km |
22:57 |
4:36 |
|
| 2/27/2012 |
Run |
Chrysalis Academy Track |
Interval |
5.0 km |
24:49 |
4:56 |
|
| 2/25/2012 |
Run |
Koeberg 15km |
Race |
15.0 km |
1:19:56 |
5:20 |
|
| 2/22/2012 |
Run |
VOB 5km Time Trial |
Race |
5.0 km |
22:33 |
4:31 |
|
| 2/19/2012 |
Run |
Peninsula Marathon |
Race |
42.2 km |
4:20:25 |
6:11 |
|
| 2/15/2012 |
Run |
VOB 5km Time Trial |
Race |
5.0 km |
21:38 |
4:20 |
|
| 2/15/2012 |
Run |
Warmup |
Easy |
0.6 km |
3:54 |
6:06 |
|
| 2/14/2012 |
Run |
Timeless Run |
Club Run |
10.0 km |
58:00 |
5:48 |
|
| 2/13/2012 |
Run |
Chrysalis Academy Track |
Interval |
5.3 km |
39:06 |
7:24 |
|
| 2/12/2012 |
Run |
Wino Diablo |
Default |
22.6 km |
2:54:13 |
7:44 |
|
| 2/9/2012 |
Run |
Green Belt |
Club Run |
11.6 km |
1:00:29 |
5:13 |
|
| 2/8/2012 |
Run |
VOB 5km Time Trial |
Race |
5.0 km |
22:43 |
4:33 |
|
| 2/4/2012 |
Run |
Lion of Africa 21km |
Race |
21.1 km |
1:50:00 |
5:13 |
|
| 2/4/2012 |
Run |
warm up |
Easy |
3.1 km |
17:27 |
5:38 |
|
| 2/1/2012 |
Run |
VOB 5km Time Trial |
Race |
5.0 km |
22:09 |
4:26 |
|
| 1/31/2012 |
Run |
Green Belt - Waterfall from the club |
Club Run |
12.8 km |
1:12:48 |
5:41 |
|
| 1/29/2012 |
Run |
Kloof nek Classic 21 |
Race |
21.1 km |
2:11:27 |
6:14 |
|
| 1/25/2012 |
Run |
VOB 5km Time Trial |
Race |
5.0 km |
22:53 |
4:35 |
|
| 1/24/2012 |
Run |
Green Belt |
Club Run |
10.1 km |
54:33 |
5:25 |
|
| 1/21/2012 |
Run |
Red Hill Marathon |
Race |
42.2 km |
4:40:05 |
6:39 |
|
| 1/18/2012 |
Run |
VOB 5km Time Trial |
Race |
5.0 km |
23:05 |
4:38 |
|
| 1/17/2012 |
Run |
Groot Constantia vinyards |
Club Run |
10.7 km |
1:02:32 |
5:52 |
|
| 1/16/2012 |
Run |
|
Interval |
4.2 km |
16:17 |
3:55 |
|
| 1/14/2012 |
Run |
Neils house to Kalk Bay |
Easy |
15.1 km |
1:19:32 |
5:16 |
|
| 1/12/2012 |
Run |
Greenbelt-Kirstenbosch Top Tap |
Club Run |
9.9 km |
52:23 |
5:18 |
|
| 1/11/2012 |
Run |
VOB 5km Time Trial |
Race |
5.0 km |
23:04 |
4:37 |
|
| 1/10/2012 |
Run |
Greenbelt-Kirstenbosch Top Tap |
Club Run |
9.2 km |
51:56 |
5:41 |
|
| 1/8/2012 |
Run |
|
Default |
30.5 km |
3:10:24 |
6:16 |
|
| 1/4/2012 |
Run |
|
Default |
4.9 km |
24:18 |
4:56 |
|
| 1/2/2012 |
Run |
|
Default |
20.0 km |
2:21:26 |
7:05 |
|
| 12/29/2011 |
Run |
|
Default |
7.1 km |
1:50:37 |
15:30 |
|
| 12/26/2011 |
Run |
|
Default |
15.8 km |
1:38:21 |
6:14 |
|
| 12/26/2011 |
Run |
|
Default |
5.0 km |
30:43 |
6:08 |
|
| 12/21/2011 |
Run |
|
Default |
5.0 km |
24:20 |
4:54 |
|
| 12/21/2011 |
Run |
|
Default |
0.6 km |
3:22 |
5:38 |
|
| 12/20/2011 |
Run |
|
Default |
4.6 km |
28:57 |
6:16 |
|
| 12/17/2011 |
Run |
|
Default |
21.4 km |
1:57:55 |
5:32 |
|
| 12/17/2011 |
Run |
Mitchells Plain Titans Half Marathon |
Race |
21.1 km |
1:57:55 |
5:36 |
|
| 12/14/2011 |
Run |
VOB 5km Time Trial |
Race |
5.0 km |
23:58 |
4:48 |
|
| 12/12/2011 |
Run |
Chrysalis Academy Track |
Interval |
1.0 km |
4:32 |
4:28 |
|
| 12/12/2011 |
Run |
warm up |
Default |
0.4 km |
1:38 |
4:42 |
|
| 12/10/2011 |
Run |
AVBOB 15km |
Race |
15.0 km |
1:20:34 |
5:23 |
|
| 12/6/2011 |
Run |
VOB Pub Run |
Default |
4.6 km |
24:30 |
5:21 |
|
| 12/5/2011 |
Run |
Chrysalis Academy Track |
Interval |
5.3 km |
24:06 |
4:34 |
|
| 12/5/2011 |
Run |
Chrysalis Academy Track |
Interval |
5.3 km |
24:06 |
4:34 |
|
| 12/5/2011 |
Run |
Chrysalis Academy Track |
Interval |
2.0 km |
9:45 |
4:47 |
|
| 12/1/2011 |
Run |
short |
Club Run |
0.7 km |
4:04 |
5:40 |
|
| 11/30/2011 |
Run |
Neil Joubert 13km |
Race |
13.0 km |
1:14:14 |
5:43 |
|
| 11/29/2011 |
Run |
Magic Forest |
Club Run |
9.3 km |
1:01:00 |
6:32 |
|
| 11/28/2011 |
Run |
VOB 5km Time Trial |
Race |
5.0 km |
23:13 |
4:39 |
|
| 11/28/2011 |
Run |
Warmup |
Default |
0.5 km |
1:34 |
3:01 |
|
| 11/24/2011 |
Run |
Green Belt |
Club Run |
7.6 km |
40:39 |
5:22 |
|
| 11/23/2011 |
Run |
VOB 5km Time Trial |
Race |
5.0 km |
23:19 |
4:40 |
|
| 11/23/2011 |
Run |
warm up |
Easy |
1.2 km |
6:58 |
5:49 |
|
| 11/19/2011 |
Run |
Winelands Marathon |
Race |
42.2 km |
4:28:50 |
6:23 |
|
| 11/16/2011 |
Run |
Pollsmoor 10KM |
Race |
10.0 km |
48:45 |
4:53 |
|
| 11/15/2011 |
Run |
Green belt Hohenhort |
Club Run |
6.0 km |
36:24 |
6:05 |
|
| 11/10/2011 |
Run |
Green Belt - Dip tap |
Club Run |
12.9 km |
1:08:26 |
5:20 |
|
| 11/9/2011 |
Run |
VOB 5km Time Trial |
Race |
5.0 km |
22:58 |
4:36 |
|
| 11/9/2011 |
Run |
warm up |
Easy |
1.3 km |
5:41 |
4:33 |
|
| 11/7/2011 |
Run |
Cool down |
Default |
2.0 km |
9:03 |
4:32 |
|
| 11/7/2011 |
Run |
1km Repeats |
Interval |
1.0 km |
4:12 |
4:07 |
|
| 11/7/2011 |
Run |
Warmup |
Default |
1.6 km |
7:58 |
4:54 |
|
| 11/6/2011 |
Run |
Landmarks Half Marathon |
Race |
21.1 km |
1:52:20 |
5:20 |
|
| 11/3/2011 |
Run |
Green Belt-Behind Simons via Hout bay Main |
Club Run |
6.4 km |
35:05 |
5:29 |
|
| 11/2/2011 |
Run |
VOB 5km Time Trial |
Race |
5.0 km |
24:41 |
4:57 |
|
| 11/1/2011 |
Run |
Greenbelt-Kirstenbosch Top Tap |
Club Run |
10.9 km |
1:03:43 |
5:52 |
|
| 10/30/2011 |
Run |
1km Repeats |
Interval |
3.9 km |
21:29 |
5:29 |
|
| 10/24/2011 |
Run |
1km Repeats |
Interval |
5.1 km |
23:07 |
4:35 |
|
| 10/24/2011 |
Run |
warm up |
Easy |
1.1 km |
5:40 |
4:59 |
|
| 10/19/2011 |
Run |
Silver Queen 10km |
Race |
10.0 km |
48:27 |
4:51 |
|
| 10/17/2011 |
Run |
Chrysalis Academy Track |
Interval |
5.7 km |
29:42 |
5:12 |
|
| 10/17/2011 |
Run |
warm up |
Interval |
0.8 km |
3:57 |
5:08 |
|
| 10/16/2011 |
Run |
Grape Run 2011 |
Long |
21.1 km |
2:12:19 |
6:17 |
|
| 10/12/2011 |
Run |
VOB 5km Time Trial |
Race |
5.0 km |
23:11 |
4:39 |
|
| 10/10/2011 |
Run |
Hill repeats Chrysallis |
Hill |
5.6 km |
31:00 |
5:31 |
|
| 10/10/2011 |
Run |
warm up |
Interval |
1.7 km |
8:22 |
5:05 |
|
| 10/8/2011 |
Run |
Silvermine Boomslang |
Trail |
11.7 km |
1:42:22 |
8:46 |
|
| 10/5/2011 |
Run |
VOB 5km Time Trial |
Race |
5.0 km |
24:03 |
4:49 |
|
| 10/3/2011 |
Run |
VOB 5km Time Trial |
Race |
5.0 km |
22:35 |
4:31 |
|
| 10/3/2011 |
Run |
1km Time Trial |
Interval |
1.0 km |
3:59 |
3:55 |
|
| 10/3/2011 |
Run |
warm up |
Easy |
1.2 km |
6:13 |
5:03 |
|
| 9/29/2011 |
Run |
Green Belt - Dip tap |
Club Run |
10.9 km |
58:25 |
5:22 |
|
| 9/21/2011 |
Run |
VOB 5km Time Trial |
Default |
5.0 km |
23:15 |
4:39 |
|
| 9/21/2011 |
Run |
warm up |
Easy |
0.6 km |
3:35 |
5:53 |
|
| 9/17/2011 |
Run |
Crazy Store Table Moutain Race-Leg 1 |
Race |
8.8 km |
1:06:47 |
7:36 |
|