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Summary
Calendar
Workouts
Equipment
Courses
Personal Records
Reports
Training Plans
About Me
Workouts
Summary
Summary
Date
Activity
Course ▲
Type
Distance
Duration
Pace
1/7/2007
Weights
1/9/2007
Weights
1/10/2007
Weights
1/22/2007
Weights
2/18/2007
Weights
12/18/2007
Weights
8/29/2011
Run
Interval
0.8 km
3:36
4:24
8/29/2011
Run
Interval
2.0 km
9:03
4:29
8/29/2011
Run
Interval
0.8 km
4:10
5:10
12/17/2011
Run
Default
21.4 km
1:57:55
5:32
12/20/2011
Run
Default
4.6 km
28:57
6:16
12/21/2011
Run
Default
5.0 km
24:20
4:54
12/21/2011
Run
Default
0.6 km
3:22
5:38
12/26/2011
Run
Default
15.8 km
1:38:21
6:14
12/26/2011
Run
Default
5.0 km
30:43
6:08
12/29/2011
Run
Default
7.1 km
1:50:37
15:30
1/2/2012
Run
Default
20.0 km
2:21:26
7:05
1/4/2012
Run
Default
4.9 km
24:18
4:56
1/8/2012
Run
Default
30.5 km
3:10:24
6:16
1/16/2012
Run
Interval
4.2 km
16:17
3:55
3/13/2012
Run
Default
12.0 km
1:05:57
5:30
3/14/2012
Run
Default
5.0 km
22:55
4:35
3/15/2012
Run
Default
10.5 km
55:55
5:19
3/22/2012
Run
Default
12.3 km
1:04:46
5:17
3/25/2012
Run
Default
30.2 km
3:05:08
6:09
3/26/2012
Run
Default
3.9 km
18:49
4:52
4/1/2012
Run
Default
17.4 km
1:48:17
6:14
4/4/2012
Run
Default
5.0 km
22:52
4:36
10/24/2011
Run
1km Repeats
Interval
5.1 km
23:07
4:35
10/30/2011
Run
1km Repeats
Interval
3.9 km
21:29
5:29
11/7/2011
Run
1km Repeats
Interval
1.0 km
4:12
4:07
10/3/2011
Run
1km Time Trial
Interval
1.0 km
3:59
3:55
5/24/2007
Run
Amerongen, Netherlands
Easy
2.5 km
20:06
8:03
6/1/2007
Run
Amsterdam. The Netherlands
Easy
0.6 km
4:00
6:15
5/20/2007
Run
Antwertp, Belgium
Easy
2.3 km
18:25
7:55
10/5/2008
Run
Arniston caves and light house
Easy
7.6 km
50:43
6:44
10/7/2008
Run
Arniston caves and light house
Club Run
10.5 km
1:00:00
5:43
12/10/2011
Run
AVBOB 15km
Race
15.0 km
1:20:34
5:23
1/10/2010
Run
Bay to Bay
Race
30.0 km
3:13:45
6:28
1/9/2011
Run
Bay to Bay
Race
30.0 km
3:12:43
6:26
1/7/2010
Run
BOS 400 trail
Trail
8.9 km
2:00:30
13:36
8/1/2006
Run
BP Garage
Club Run
13.0 km
1:14:00
5:42
8/22/2006
Run
BP Garage
Club Run
8.0 km
46:00
5:45
8/24/2006
Run
BP Garage
Club Run
12.0 km
1:05:00
5:25
4/24/2007
Run
BP Garage
Club Run
11.5 km
1:04:46
5:38
6/12/2007
Run
BP Garage
Club Run
11.6 km
1:09:15
5:57
6/26/2007
Run
BP Garage
Club Run
11.3 km
1:09:21
6:09
7/17/2007
Run
BP Garage
Club Run
11.5 km
1:07:30
5:53
7/24/2007
Run
BP Garage
Club Run
11.7 km
1:10:30
6:01
8/7/2007
Run
BP Garage
Club Run
11.8 km
1:10:49
6:01
8/28/2007
Run
BP Garage
Club Run
10.5 km
1:13:00
6:57
4/23/2008
Run
BP Garage
Club Run
11.4 km
1:01:46
5:25
7/29/2008
Run
BP Garage
Club Run
10.5 km
1:03:35
6:03
8/5/2008
Run
BP Garage
Club Run
10.5 km
1:00:00
5:42
7/21/2009
Run
BP Garage
Club Run
11.1 km
1:06:13
5:57
6/22/2010
Run
BP Garage
Club Run
11.0 km
1:03:32
5:47
7/27/2010
Run
BP Garage
Club Run
10.9 km
1:00:10
5:30
6/1/2010
Run
BP Gararge
Club Run
10.7 km
1:00:33
5:39
6/8/2010
Run
BP Gararge
Club Run
11.0 km
1:04:05
5:52
5/15/2010
Run
Brakenfell 5km
Race
4.6 km
21:45
4:45
12/31/2009
Run
Brooks Memorial Race
Race
8.0 km
51:50
6:29
1/8/2009
Run
Buitenverwachting to from the club
Club Run
11.2 km
59:59
5:21
3/26/2009
Run
Buitenverwachting to from the club
Club Run
10.5 km
1:00:57
5:48
9/3/2009
Run
Buitenverwachting to from the club
Club Run
10.3 km
59:34
5:47
10/29/2009
Run
Buitenverwachting to from the club
Club Run
10.6 km
57:34
5:25
1/26/2010
Run
Buitenverwachting to from the club
Club Run
10.7 km
1:06:26
6:12
8/5/2010
Run
Buitenverwachting to from the club
Club Run
10.5 km
58:30
5:35
10/14/2010
Run
Buitenverwachting to from the club
Club Run
10.9 km
57:27
5:18
3/10/2011
Run
Buitenverwachting to from the club
Club Run
10.0 km
52:43
5:17
3/6/2007
Run
Buy Electricty loop
Easy
1.3 km
7:40
5:49
4/4/2007
Run
Buy Electricty loop
Easy
1.4 km
7:26
5:19
2/27/2010
Run
Cango Caves Marathon
Race
42.2 km
4:26:18
6:19
9/26/2010
Run
Cape Town Marathon
Race
42.2 km
4:34:50
6:31
3/5/2011
Run
Century City 10km
Race
10.0 km
51:41
5:11
2/26/2007
Run
Century City-Bird Sanctuary Actual
Easy
5.3 km
35:00
6:34
3/2/2007
Run
Century City-Bird Sanctuary Actual
Easy
5.5 km
33:00
6:00
3/26/2007
Run
Century City-Bird sanctuary using paths only
Easy
5.4 km
32:28
6:01
2/27/2011
Run
Chapmans peak from Hout bay and Back
Long
21.2 km
2:05:12
5:55
2/6/2011
Run
Chapmans peak from Noordhoek
Long
14.0 km
1:19:31
5:41
10/17/2011
Run
Chrysalis Academy Track
Interval
5.7 km
29:42
5:12
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
12/5/2011
Run
Chrysalis Academy Track
Interval
5.3 km
24:06
4:34
12/12/2011
Run
Chrysalis Academy Track
Interval
1.0 km
4:32
4:28
2/13/2012
Run
Chrysalis Academy Track
Interval
5.3 km
39:06
7:24
2/27/2012
Run
Chrysalis Academy Track
Interval
5.0 km
24:49
4:56
1/26/2010
Run
club to gym and back
Easy
0.8 km
4:47
5:59
11/8/2008
Run
Constantia Nek/Contour path
Trail
12.1 km
1:27:05
7:12
3/6/2011
Run
Constantia Village-15km Road Race
Long
15.0 km
1:19:40
5:19
11/7/2011
Run
Cool down
Default
2.0 km
9:03
4:32
8/22/2009
Run
Crazy Store Leg 1
Trail
8.7 km
1:19:00
9:06
8/15/2009
Run
Crazy Store Leg 1 & 2
Trail
18.6 km
2:59:03
9:39
8/22/2009
Run
Crazy Store Leg 2
Trail
9.8 km
1:43:25
10:35
9/9/2006
Run
Crazy Store Table Mountain Relay-Leg 2
Easy
10.0 km
1:20:00
8:00
9/16/2006
Run
Crazy Store Table Mountain Relay-Leg 2
Race
11.0 km
1:25:00
7:44
9/15/2007
Run
Crazy Store Table Mountain Relay-Leg 2
Race
11.0 km
1:33:06
8:28
8/24/2008
Run
Crazy Store Table Mountain Relay-Leg 2
Long
16.5 km
2:40:00
9:42
9/13/2008
Run
Crazy Store Table Moutain Challenge
Race
39.0 km
9:13:00
14:11
9/12/2009
Run
Crazy Store Table Moutain Challenge
Race
36.0 km
7:36:50
12:42
9/18/2010
Run
Crazy Store Table Moutain Race-Leg 1
Race
8.7 km
58:13
6:41
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