| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 8/20/2012 |
Run |
Vineyards |
Easy |
6.8 km |
49:00 |
7:13 |
 |
| 8/19/2012 |
Bike |
Random |
Hill |
29.7 km |
1:42:00 |
3:27 |
|
| 8/17/2012 |
Bike |
Spinning |
Interval |
20.0 km |
45:00 |
2:15 |
|
| 8/16/2012 |
Run |
Vineyards |
Tempo |
9.1 km |
49:55 |
5:30 |
|
| 8/13/2012 |
Run |
Vineyards |
Tempo |
8.9 km |
50:28 |
5:40 |
|
| 8/11/2012 |
Bike |
Spinning |
Interval |
40.0 km |
1:30:00 |
2:15 |
|
| 8/9/2012 |
Bike |
Spanish Farm |
Hill |
15.1 km |
53:29 |
3:33 |
|
| 8/8/2012 |
Run |
Vineyards |
Tempo |
10.7 km |
58:00 |
5:26 |
|
| 8/1/2012 |
Run |
Blaauwklippen & Eden |
Tempo Run |
8.8 km |
52:23 |
5:58 |
|
| 7/28/2012 |
Bike |
Burger MTB Challenge |
Race |
42.0 km |
3:01:00 |
4:19 |
|
| 7/27/2012 |
Bike |
Spinning |
Interval |
20.0 km |
45:00 |
2:15 |
|
| 7/21/2012 |
Run |
Treadmill |
Easy |
5.0 km |
30:00 |
6:00 |
|
| 7/20/2012 |
Bike |
Random |
Easy |
24.5 km |
1:20:40 |
3:18 |
|
| 7/17/2012 |
Run |
Vineyards |
Tempo |
10.3 km |
1:00:00 |
5:51 |
|
| 7/14/2012 |
Run |
Bastille Trail Run |
Race |
22.0 km |
2:56:30 |
8:02 |
|
| 7/11/2012 |
Run |
Vineyards |
Fartlek |
8.2 km |
48:38 |
5:56 |
|
| 7/10/2012 |
Run |
Vineyards |
Tempo |
10.0 km |
56:00 |
5:36 |
|
| 7/7/2012 |
Run |
Treadmill |
Easy |
5.0 km |
30:00 |
6:00 |
|
| 7/5/2012 |
Run |
Vineyards |
Easy |
6.2 km |
34:00 |
5:30 |
|
| 7/4/2012 |
Run |
Vineyards |
Fartlek |
8.3 km |
48:05 |
5:50 |
|
| 7/3/2012 |
Run |
Vineyards |
Hill |
7.8 km |
46:11 |
5:55 |
|
| 6/30/2012 |
Run |
Spookhill |
Race |
15.0 km |
1:20:00 |
5:20 |
|
| 6/29/2012 |
Run |
R44 |
Easy |
7.2 km |
40:00 |
5:34 |
|
| 6/27/2012 |
Run |
R44 |
Tempo |
8.2 km |
40:32 |
4:57 |
|
| 6/22/2012 |
Run |
R44 Tempo Run |
Fartlek |
7.7 km |
42:40 |
5:33 |
|
| 6/3/2012 |
Run |
Comrades Marathon |
Race |
90.8 km |
10:45:15 |
7:07 |
|
| 5/28/2012 |
Run |
Vineyards |
Easy |
8.3 km |
52:11 |
6:18 |
|
| 5/24/2012 |
Run |
Vineyards |
Easy |
9.5 km |
53:14 |
5:37 |
|
| 5/21/2012 |
Run |
Vineyards |
Fartlek |
10.9 km |
58:58 |
5:25 |
|
| 5/18/2012 |
Bike |
Spinning |
Interval |
20.0 km |
45:00 |
2:15 |
|
| 5/17/2012 |
Run |
Vineyards |
Tempo |
10.4 km |
54:21 |
5:15 |
|
| 5/15/2012 |
Run |
Vineyards |
Fartlek |
10.3 km |
55:16 |
5:22 |
|
| 5/14/2012 |
Run |
Treadmill |
Easy |
10.8 km |
1:16:09 |
7:05 |
|
| 5/13/2012 |
Run |
R44 |
Easy |
15.0 km |
1:45:00 |
7:00 |
|
| 5/11/2012 |
Run |
Vineyards |
Tempo |
10.1 km |
55:15 |
5:30 |
|
| 5/8/2012 |
Run |
R44 Tempo Run |
Tempo |
9.1 km |
47:00 |
5:12 |
|
| 5/7/2012 |
Run |
Vineyards |
Easy |
10.6 km |
58:39 |
5:32 |
|
| 5/6/2012 |
Bike |
R44 |
Hill |
26.0 km |
1:16:00 |
2:56 |
|
| 5/4/2012 |
Bike |
Spinning |
Interval |
20.0 km |
45:00 |
2:15 |
|
| 5/3/2012 |
Run |
R44 Tempo Run |
Fartlek |
9.1 km |
50:25 |
5:35 |
|
| 5/1/2012 |
Run |
Helderberg Nature Reserve |
Fartlek |
8.5 km |
1:06:00 |
7:46 |
|
| 4/27/2012 |
Run |
Four Hills for Lindsey |
Long |
54.0 km |
6:04:00 |
6:45 |
|
| 4/24/2012 |
Run |
Vineyards |
Tempo |
10.4 km |
53:20 |
5:08 |
|
| 4/22/2012 |
Run |
Random |
Hill |
5.7 km |
36:37 |
6:26 |
|
| 4/22/2012 |
Run |
Random |
Hill |
7.9 km |
46:32 |
5:54 |
|
| 4/21/2012 |
Run |
Treadmill |
Easy |
1.5 km |
15:00 |
10:00 |
|
| 4/21/2012 |
Run |
Elliptical |
Easy |
3.3 km |
20:00 |
6:04 |
|
| 4/21/2012 |
Run |
Treadmill |
Easy |
3.2 km |
20:00 |
6:15 |
|
| 4/19/2012 |
Run |
Vineyards |
Tempo |
10.4 km |
56:20 |
5:25 |
|
| 4/17/2012 |
Run |
Vineyards |
Tempo |
10.6 km |
57:10 |
5:24 |
|
| 4/16/2012 |
Run |
Elliptical |
Easy |
3.3 km |
20:00 |
6:04 |
|
| 4/16/2012 |
Run |
Random |
Easy |
4.4 km |
30:05 |
6:55 |
|
| 4/16/2012 |
Run |
Treadmill |
Easy |
3.0 km |
20:00 |
6:40 |
|
| 4/12/2012 |
Run |
Random |
Hill |
7.3 km |
41:00 |
5:37 |
|
| 4/11/2012 |
Run |
Treadmill |
Easy |
10.0 km |
1:05:00 |
6:30 |
|
| 4/7/2012 |
Run |
Two Oceans |
Race |
56.0 km |
5:30:17 |
5:54 |
|
| 4/3/2012 |
Run |
Vineyards |
Easy |
10.0 km |
53:49 |
5:23 |
|
| 4/2/2012 |
Run |
Random |
Easy |
10.3 km |
1:01:24 |
5:58 |
|
| 3/31/2012 |
Run |
Random |
Hill |
12.3 km |
1:05:00 |
5:18 |
|
| 3/28/2012 |
Run |
Vineyards |
Easy |
10.1 km |
55:40 |
5:31 |
|
| 3/27/2012 |
Run |
Vineyards |
Tempo |
10.3 km |
56:25 |
5:29 |
|
| 3/25/2012 |
Run |
Glenryck 30km Race |
Race |
30.0 km |
2:39:00 |
5:18 |
|
| 3/23/2012 |
Run |
R44 Tempo Run |
Tempo |
10.0 km |
51:43 |
5:11 |
|
| 3/22/2012 |
Run |
R44 |
Semi Long |
14.7 km |
1:28:26 |
6:01 |
|
| 3/20/2012 |
Run |
Vineyards |
Tempo |
10.7 km |
57:25 |
5:24 |
|
| 3/18/2012 |
Run |
R44 Long Run |
Long |
26.0 km |
2:36:00 |
6:00 |
|
| 3/16/2012 |
Run |
Treadmill |
Easy |
9.6 km |
1:00:00 |
6:15 |
|
| 3/15/2012 |
Run |
R44 Tempo Run |
Tempo |
9.1 km |
46:20 |
5:08 |
|
| 3/14/2012 |
Run |
Random |
Easy |
2.2 km |
13:30 |
6:17 |
|
| 3/14/2012 |
Run |
Elliptical |
Easy |
3.0 km |
20:00 |
6:40 |
|
| 3/14/2012 |
Weights |
|
|
|
15:00 |
|
|
| 3/14/2012 |
Run |
Random |
Easy |
2.2 km |
13:20 |
6:13 |
|
| 3/13/2012 |
Run |
R44 Tempo Run |
Fartlek |
9.2 km |
49:00 |
5:19 |
|
| 3/11/2012 |
Bike |
Cape Argus Cycle Tour |
Default |
110.0 km |
3:38:30 |
2:00 |
|
| 3/9/2012 |
Bike |
R44 |
Easy |
27.8 km |
1:14:00 |
2:40 |
|
| 3/7/2012 |
Run |
Vineyards |
Fartlek |
9.7 km |
51:30 |
5:21 |
|
| 3/6/2012 |
Run |
R44 |
Semi Long |
15.1 km |
1:30:29 |
6:00 |
|
| 3/4/2012 |
Bike |
Argus MTB Challenge |
Race |
32.0 km |
1:38:15 |
3:05 |
|
| 3/2/2012 |
Run |
R44 Tempo Run |
Fartlek |
8.9 km |
48:07 |
5:25 |
|
| 3/1/2012 |
Run |
R44 Tempo Run |
Tempo |
10.8 km |
54:37 |
5:04 |
|
| 2/28/2012 |
Run |
Vineyards |
Fartlek |
9.8 km |
51:36 |
5:18 |
|
| 2/26/2012 |
Run |
R44 Long Run |
Long |
26.0 km |
2:35:49 |
6:00 |
|
| 2/24/2012 |
Run |
Vineyards |
Easy |
11.0 km |
1:04:20 |
5:51 |
|
| 2/23/2012 |
Run |
Stellenzicht Route |
Easy |
11.6 km |
1:05:20 |
5:38 |
|
| 2/22/2012 |
Run |
R44 Tempo Run |
Fartlek |
8.9 km |
49:52 |
5:37 |
|
| 2/19/2012 |
Bike |
Tour de Stellenbosch |
Race |
100.0 km |
3:28:00 |
2:05 |
|
| 2/18/2012 |
Run |
Elliptical |
Easy |
3.0 km |
20:00 |
6:40 |
|
| 2/18/2012 |
Run |
Treadmill |
Easy |
2.5 km |
15:00 |
6:00 |
|
| 2/17/2012 |
Bike |
Spinning |
Interval |
20.0 km |
45:00 |
2:15 |
|
| 2/15/2012 |
Run |
R44 Tempo Run |
Fartlek |
9.0 km |
47:57 |
5:20 |
|
| 2/14/2012 |
Run |
Vineyards |
Tempo |
9.1 km |
48:30 |
5:20 |
|
| 2/13/2012 |
Run |
Vineyards |
Tempo |
9.7 km |
51:15 |
5:19 |
|
| 2/12/2012 |
Run |
R44 |
Tempo |
10.0 km |
53:28 |
5:20 |
|
| 2/12/2012 |
Bike |
R44 |
Hill |
25.7 km |
59:43 |
2:20 |
|
| 2/10/2012 |
Run |
Random |
Long |
21.4 km |
2:27:12 |
6:53 |
|
| 2/9/2012 |
Run |
R44 Tempo Run |
Tempo |
8.0 km |
40:15 |
5:01 |
|
| 2/7/2012 |
Run |
R44 |
Semi Long |
13.8 km |
1:22:13 |
5:59 |
|
| 2/6/2012 |
Run |
|
Long |
15.1 km |
1:32:19 |
6:07 |
|
| 2/3/2012 |
Run |
R44 Tempo Run |
Fartlek |
9.0 km |
51:05 |
5:40 |
|
| 2/2/2012 |
Run |
R44 |
Tempo |
9.0 km |
47:11 |
5:17 |
|