| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 9/14/2011 |
Run |
VOB 5km Time Trial |
Race |
5.0 km |
23:51 |
4:47 |
 |
| 9/10/2011 |
Run |
Wortalgat |
Trail |
6.3 km |
33:53 |
5:22 |
|
| 9/8/2011 |
Run |
Moon light run |
Club Run |
10.6 km |
54:10 |
5:07 |
|
| 9/7/2011 |
Run |
VOB 5km Time Trial |
Race |
5.0 km |
22:55 |
4:36 |
|
| 9/6/2011 |
Run |
Green belt Hohenhort |
Club Run |
10.0 km |
53:28 |
5:22 |
|
| 9/4/2011 |
Run |
Satori Camel 10 miler |
Race |
16.1 km |
1:32:41 |
5:45 |
|
| 9/3/2011 |
Run |
Crazy Store Table Moutain Race-Leg 3 |
Trail |
14.5 km |
2:57:15 |
12:12 |
|
| 8/31/2011 |
Run |
VOB 5km Time Trial |
Race |
5.0 km |
22:19 |
4:28 |
|
| 8/29/2011 |
Run |
|
Interval |
2.0 km |
9:03 |
4:29 |
|
| 8/29/2011 |
Run |
|
Interval |
0.8 km |
3:36 |
4:24 |
|
| 8/29/2011 |
Run |
|
Interval |
0.8 km |
4:10 |
5:10 |
|
| 8/27/2011 |
Run |
Kanon Kop Trail Run |
Trail |
15.3 km |
1:58:16 |
7:45 |
|
| 8/24/2011 |
Run |
VOB 5km Time Trial |
Race |
5.0 km |
23:20 |
4:40 |
|
| 8/20/2011 |
Run |
Princess Vlei |
Easy |
7.4 km |
39:58 |
5:26 |
|
| 8/17/2011 |
Run |
VOB 5km Time Trial |
Race |
5.0 km |
23:02 |
4:37 |
|
| 8/16/2011 |
Run |
Green belt Hohenhort |
Club Run |
5.8 km |
33:55 |
5:49 |
|
| 8/14/2011 |
Run |
John Korasie, Cape Town |
Race |
30.0 km |
2:53:28 |
5:47 |
|
| 8/13/2011 |
Run |
XCountry CPUT |
Race |
4.0 km |
18:35 |
4:39 |
|
| 8/13/2011 |
Run |
Warmup |
Easy |
0.8 km |
5:28 |
6:51 |
|
| 8/11/2011 |
Run |
Green Belt - Dip tap |
Club Run |
11.0 km |
1:02:19 |
5:39 |
|
| 8/10/2011 |
Run |
VOB 5km Time Trial |
Race |
5.0 km |
22:35 |
4:32 |
|
| 8/10/2011 |
Run |
Warmup |
Easy |
0.6 km |
3:07 |
5:08 |
|
| 8/8/2011 |
Run |
Track work |
Interval |
1.2 km |
5:40 |
4:44 |
|
| 8/8/2011 |
Run |
Track work |
Interval |
1.0 km |
4:31 |
4:24 |
|
| 8/8/2011 |
Run |
Track work |
Interval |
1.0 km |
4:01 |
3:54 |
|
| 8/8/2011 |
Run |
Warmup |
Interval |
1.6 km |
9:03 |
5:32 |
|
| 8/7/2011 |
Run |
Crazy Store Table Moutain Race-Leg 3 |
Trail |
17.0 km |
3:30:00 |
12:22 |
|
| 8/6/2011 |
Run |
XCountry Pollmoor |
Race |
4.0 km |
20:20 |
5:06 |
|
| 8/3/2011 |
Run |
VOB 5km Time Trial |
Race |
5.0 km |
22:41 |
4:33 |
|
| 8/2/2011 |
Run |
Groot Constantia vinyards |
Club Run |
11.4 km |
1:04:25 |
5:40 |
|
| 7/31/2011 |
Run |
Pinelands Stax 10km |
Race |
10.0 km |
50:49 |
5:05 |
|
| 7/29/2011 |
Run |
XCountry Rocklands |
Race |
4.0 km |
21:25 |
5:22 |
|
| 7/27/2011 |
Run |
VOB 5km Time Trial |
Race |
5.0 km |
24:29 |
4:54 |
|
| 7/27/2011 |
Run |
Warmup |
Easy |
1.5 km |
7:08 |
4:40 |
|
| 7/25/2011 |
Run |
Track work |
Interval |
2.5 km |
12:00 |
4:53 |
|
| 7/25/2011 |
Run |
Track work |
Interval |
1.2 km |
5:45 |
4:41 |
|
| 7/25/2011 |
Run |
Track work |
Interval |
1.2 km |
5:31 |
4:29 |
|
| 7/25/2011 |
Run |
Track work |
Interval |
1.2 km |
5:56 |
4:58 |
|
| 7/23/2011 |
Run |
XCountry Strandfontein |
Race |
4.0 km |
19:17 |
4:50 |
|
| 7/23/2011 |
Run |
Warmup |
Default |
0.6 km |
3:13 |
5:16 |
|
| 7/20/2011 |
Run |
VOB 5km Time Trial |
Race |
5.0 km |
25:11 |
5:03 |
|
| 7/20/2011 |
Run |
Warmup |
Easy |
0.6 km |
3:27 |
5:29 |
|
| 7/19/2011 |
Run |
Green Belt - Southern Cross |
Club Run |
10.5 km |
1:00:14 |
5:45 |
|
| 7/18/2011 |
Run |
Track work |
Interval |
0.8 km |
4:02 |
5:10 |
|
| 7/18/2011 |
Run |
Track work |
Interval |
0.6 km |
2:39 |
4:17 |
|
| 7/18/2011 |
Run |
Track work |
Interval |
0.6 km |
2:51 |
4:32 |
|
| 7/18/2011 |
Run |
Track work |
Interval |
2.1 km |
9:06 |
4:24 |
|
| 7/18/2011 |
Run |
Track work |
Interval |
2.0 km |
10:24 |
5:06 |
|
| 7/17/2011 |
Run |
LSD Kommetjie |
Long |
18.0 km |
1:46:03 |
5:54 |
|
| 7/16/2011 |
Run |
Franschhoek round the mountain |
Long |
14.5 km |
1:23:18 |
5:45 |
|
| 7/14/2011 |
Run |
Green Belt Strawberry Lane |
Club Run |
10.0 km |
55:29 |
5:35 |
|
| 7/13/2011 |
Run |
in door 5km Time Trial |
Race |
5.0 km |
24:39 |
4:56 |
|
| 7/12/2011 |
Run |
Green Belt - Farm stall soetvlei |
Club Run |
10.9 km |
1:00:56 |
5:36 |
|
| 7/9/2011 |
Run |
Knysna Forest Half Marathon |
Race |
21.1 km |
2:05:00 |
5:56 |
|
| 7/7/2011 |
Run |
Green Belt - Ducket |
Club Run |
10.0 km |
56:43 |
5:41 |
|
| 7/6/2011 |
Run |
VOB 5km Time Trial |
Race |
5.0 km |
24:28 |
4:54 |
|
| 7/6/2011 |
Run |
Warmup |
Club Run |
0.6 km |
2:55 |
4:53 |
|
| 7/5/2011 |
Run |
Green Belt Honort Southern Crs Duckett |
Club Run |
11.0 km |
1:01:51 |
5:37 |
|
| 7/3/2011 |
Run |
lsd - waterfront |
Long |
17.5 km |
2:17:23 |
7:52 |
|
| 6/29/2011 |
Run |
VOB 5km Time Trial |
Race |
5.0 km |
24:44 |
4:57 |
|
| 6/28/2011 |
Run |
Rathfelder Hill Repeats |
Club Run |
8.7 km |
49:31 |
5:41 |
|
| 6/26/2011 |
Run |
VOB Table Mountain Race |
Trail |
15.0 km |
1:52:00 |
7:29 |
|
| 6/18/2011 |
Run |
XCountry Koeberg |
Race |
5.7 km |
31:38 |
5:32 |
|
| 6/14/2011 |
Run |
Rathfelder Hill Repeats |
Club Run |
8.3 km |
48:03 |
5:47 |
|
| 6/12/2011 |
Run |
Slave Challenge 10km |
Race |
10.0 km |
56:01 |
5:37 |
|
| 6/9/2011 |
Run |
Winter Run- Ladies Mile Spur |
Club Run |
9.3 km |
53:26 |
5:44 |
|
| 6/8/2011 |
Run |
VOB 5km Time Trial |
Race |
5.0 km |
24:36 |
4:56 |
|
| 6/7/2011 |
Run |
Green belt Hohenhort |
Club Run |
8.3 km |
48:22 |
5:51 |
|
| 6/1/2011 |
Run |
VOB 5km Time Trial |
Race |
5.0 km |
24:39 |
4:56 |
|
| 5/25/2011 |
Run |
VOB 5km Time Trial |
Club Run |
5.0 km |
24:58 |
5:00 |
|
| 5/24/2011 |
Run |
Green Belt Honort Southern Crs Duckett |
Club Run |
6.5 km |
35:00 |
5:24 |
|
| 5/22/2011 |
Run |
XCountry Elfindale |
Race |
4.0 km |
23:24 |
5:52 |
|
| 5/22/2011 |
Run |
Warmup |
Easy |
1.6 km |
9:54 |
6:05 |
|
| 5/18/2011 |
Run |
VOB 5km Time Trial |
Race |
5.0 km |
25:41 |
5:09 |
|
| 5/15/2011 |
Run |
XCountry UCT |
Race |
4.0 km |
23:08 |
5:47 |
|
| 5/2/2011 |
Run |
Safari Half Marathon |
Race |
21.1 km |
2:16:04 |
6:27 |
|
| 4/23/2011 |
Run |
Two Oceans Ultra Marathon |
Race |
56.0 km |
6:39:25 |
7:08 |
|
| 4/19/2011 |
Run |
Green Belt - Southern Cross |
Club Run |
10.0 km |
55:45 |
5:36 |
|
| 4/17/2011 |
Run |
Sunday Stars-Club |
Long |
18.3 km |
1:49:17 |
5:59 |
|
| 4/12/2011 |
Run |
Green Belt - Southern Cross |
Club Run |
9.5 km |
51:47 |
5:28 |
|
| 4/9/2011 |
Run |
Outeniqua Half Marathon |
Race |
21.1 km |
1:51:35 |
5:17 |
|
| 4/6/2011 |
Run |
in door 5km Time Trial |
Race |
5.0 km |
22:33 |
4:31 |
|
| 4/5/2011 |
Run |
Rathfelder Hill Repeats |
Hill |
8.0 km |
41:47 |
5:16 |
|
| 4/3/2011 |
Run |
Glenryck 30km Road Race |
Race |
30.0 km |
3:06:02 |
6:13 |
|
| 3/30/2011 |
Run |
VOB 5km Time Trial |
Race |
5.0 km |
23:45 |
4:46 |
|
| 3/29/2011 |
Run |
Sports Science indoor 5km |
Race |
5.0 km |
23:33 |
4:43 |
|
| 3/29/2011 |
Run |
in door 5km Time Trial |
Club Run |
5.0 km |
23:33 |
4:43 |
|
| 3/29/2011 |
Run |
Sports Science indoor 5km |
Race |
5.0 km |
23:33 |
4:43 |
|
| 3/29/2011 |
Run |
Greenbelt-Kirstenbosch Top Tap |
Club Run |
11.6 km |
1:05:15 |
5:38 |
|
| 3/27/2011 |
Run |
Nek to Nek |
Long |
42.2 km |
4:26:24 |
6:19 |
|
| 3/24/2011 |
Run |
Green Belt - de hel tap |
Club Run |
11.2 km |
1:02:00 |
5:32 |
|
| 3/23/2011 |
Run |
VOB 5km Time Trial |
Race |
5.0 km |
23:57 |
4:48 |
|
| 3/19/2011 |
Run |
West Coast Marathon |
Race |
24.7 km |
2:54:00 |
7:03 |
|
| 3/16/2011 |
Run |
VOB 5km Time Trial |
Race |
5.0 km |
22:12 |
4:27 |
|
| 3/15/2011 |
Run |
Green Belt-De Hel Houtbay main |
Club Run |
9.5 km |
52:03 |
5:28 |
|
| 3/13/2011 |
Run |
LSD Bergvliet |
Long |
20.6 km |
1:53:11 |
5:30 |
|
| 3/10/2011 |
Run |
Buitenverwachting to from the club |
Club Run |
10.0 km |
52:43 |
5:17 |
|
| 3/9/2011 |
Run |
VOB 5km Time Trial |
Race |
5.0 km |
22:46 |
4:34 |
|
| 3/8/2011 |
Run |
Greenbelt, Price Drive |
Club Run |
9.2 km |
54:05 |
5:55 |
|
| 3/6/2011 |
Run |
Constantia Village-15km Road Race |
Long |
15.0 km |
1:19:40 |
5:19 |
|