Workouts

Summary
wait
Date ▼ Activity Course Type Distance Duration Pace  
8/27/2013 Run
5k Time Trial
 Race 5.0 km 21:57 4:24
8/27/2013 Run
to time trial and back
 Easy 5.5 km 27:52 5:04
8/24/2013 Run
Platterklip down
 Easy 1.9 km 17:43 9:20
8/24/2013 Run
Platterklip down
 Easy 1.9 km 17:43 9:20
8/24/2013 Run
platterklip beacon to maclears and back
 Trail run 2.3 km 28:35 12:26
8/24/2013 Run
Platterklip up
 Trail Race 1.9 km 36:39 19:18
8/20/2013 Run
5k Time Trial
 Easy 5.0 km 21:52 4:23
8/20/2013 Run
TT warm up, cool down
 Easy 5.5 km 29:26 5:22
8/19/2013 Run
My 5k
 Easy 5.0 km 26:56 5:24
8/17/2013 Run
Platterklip down
 Trail run 1.9 km 21:20 11:14
8/17/2013 Run
Platterklip up
 Trail Race 1.9 km 39:39 20:53
8/13/2013 Run
5k Time Trial
 Race 5.0 km 22:44 4:33
8/13/2013 Run
TT warm up, cool down
 Easy 5.5 km 32:12 5:52
8/11/2013 Run
Pipe to Slangolie return
 Trail run 10.0 km 58:44 5:53
8/9/2013 Run
Platterklip down
 Easy 1.9 km 21:21 11:15
8/9/2013 Run
Platterklip up
 Trail Race 1.9 km 40:31 21:20
8/6/2013 Run
5k Time Trial
 Race 5.0 km 22:14 4:27
8/6/2013 Run
TT warm up, cool down
 Easy 6.5 km 35:43 5:30
7/30/2013 Run
5k Time Trial
 Race 5.0 km 22:52 4:35
7/30/2013 Run
TT warm up, cool down
 Easy 5.5 km 33:22 6:04
7/23/2013 Run
7.3 Marshal
 Easy 7.3 km 36:50 5:03
7/16/2013 Run
5k Time Trial
 Race 5.0 km 22:18 4:28
7/16/2013 Run
TT warm up, cool down
 Easy 5.5 km 30:10 5:30
7/13/2013 Run
Pano Hills 14.3
 Hill 14.3 km 1:18:22 5:29
7/12/2013 Run
Redsock Run
 Easy 7.3 km 43:05 5:55
7/11/2013 Run
My 5k
 Easy 5.0 km 27:06 5:26
7/9/2013 Run
5k Time Trial
 Race 5.0 km 22:47 4:34
7/9/2013 Run
TT warm up, cool down
 Easy 5.5 km 30:45 5:36
7/6/2013 Run
Edgtavista 11
 Easy 11.0 km 1:00:06 5:28
7/3/2013 Run
My 5k
 Easy 5.0 km 25:06 5:02
7/1/2013 Run
My 5k
 Easy 5.0 km 27:05 5:25
6/30/2013 Run
My 5k
 Easy 5.0 km 25:30 5:06
6/29/2013 Run
My 5k
 Easy 5.0 km 20:35 4:07
6/18/2013 Run
1k cool down
 Easy 1.0 km 7:01 7:01
6/18/2013 Run
5k Time Trial
 Easy 5.0 km 23:57 4:48
6/18/2013 Run
2k warm up
 Easy 2.0 km 12:01 6:01
6/4/2013 Run
Back from TT
 Easy 2.7 km 16:01 5:56
6/4/2013 Run
5k Time Trial
 Race 5.0 km 21:40 4:20
6/4/2013 Run
to time trial
 Easy 2.6 km 12:51 4:57
6/1/2013 Run
Bothasig 10k past Marco
 Easy 10.3 km 58:47 5:43
5/28/2013 Run
3k cool down
 Easy 3.0 km 16:11 5:24
5/28/2013 Run
5k Time Trial
 Race 5.0 km 21:40 4:20
5/28/2013 Run
2.5k warm up
 Easy 2.5 km 13:11 5:17
5/27/2013 Run
My 5k
 Easy 5.3 km 29:54 5:39
5/25/2013 Run
Bergandy Geilbasson 15k
 Long 15.3 km 1:18:53 5:10
5/21/2013 Run
5k Time Trial
 Race 5.0 km 22:14 4:27
5/21/2013 Run
2.5k warm up
 Easy 2.5 km 13:11 5:17
5/16/2013 Run
Clives 10k Edgemead via Marco
 Easy 11.6 km 1:05:45 5:41
5/14/2013 Run
5k Time Trial
 Easy 5.0 km 22:36 4:32
5/13/2013 Run
7.7 with Marco
 Easy 7.7 km 45:01 5:51
5/11/2013 Run
To 5k Time Trial and back
 Easy 10.5 km 52:17 4:59
5/6/2013 Run
Marco's Run
 Easy 6.9 km 36:35 5:21
5/4/2013 Run
My 7k
 Easy 7.1 km 34:06 4:49
4/27/2013 Run
1.8 around the block
 Easy 1.8 km 9:48 5:27
4/23/2013 Run
5k Time Trial
 Race 5.0 km 22:25 4:29
4/21/2013 Run
My 5k
 Tempo 5.0 km 24:36 4:56
4/16/2013 Run
5k Time Trial
 Easy 5.0 km 27:04 5:25
4/14/2013 Run
My 5k
 Easy 5.0 km 26:34 5:19
3/14/2013 Run
Bothasig 10k
 Easy 10.0 km 58:20 5:50
3/12/2013 Run
5k Time Trial
 Race 5.0 km 21:32 4:19
3/12/2013 Run
2.5k warm up
 Tempo 2.5 km 11:41 4:41
3/9/2013 Run
Constantia Nek to Chapmans nek via Old Fishmans return
 Trail run 25.0 km 4:43:25 11:21
3/8/2013 Run
Redsock Run
 Easy 7.3 km 38:04 5:13
3/7/2013 Run
Bothasig 10k
 Easy 10.0 km 55:23 5:33
3/5/2013 Run
5k Time Trial
 Tempo 5.0 km 23:53 4:47
3/5/2013 Run
to time trial and back
 Easy 5.5 km 28:35 5:12
3/2/2013 Run
Nek to Nek
 Long 44.0 km 4:43:40 6:27
2/28/2013 Run
Bothasig 10k
 Easy 10.0 km 57:38 5:46
2/27/2013 Run
Yasoo 800
 Interval 4.0 km 17:12 4:18
2/26/2013 Run
5k Time Trial
 Easy 5.0 km 22:03 4:25
2/26/2013 Run
TT warm up, cool down
 Easy 5.0 km 25:30 5:06
2/25/2013 Run
Clives 10k Edgemead
 Easy 10.0 km 55:56 5:36
2/23/2013 Run
Big Mama
 Long 30.0 km 2:52:00 5:44
2/22/2013 Run
Home TT and back
 Easy 9.8 km 54:45 5:36
2/21/2013 Run
Bothasig 10k
 Easy 10.0 km 58:10 5:49
2/19/2013 Run
5k Time Trial
 Race 5.0 km 21:55 4:23
2/19/2013 Run
TT warm up, cool down
 Tempo 5.0 km 24:15 4:51
2/17/2013 Run
Peninsula Marathon
 Race 42.2 km 4:07:53 5:53
2/14/2013 Run
TT route there and back
 Easy 9.4 km 52:09 5:35
2/12/2013 Run
5k Time Trial
 Easy 5.0 km 21:38 4:20
2/12/2013 Run
TT warm up, cool down
 Easy 5.0 km 27:10 5:26
2/11/2013 Run
Clives 10k Edgemead
 Easy 10.0 km 56:55 5:42
2/9/2013 Run
Kenridge and back Clives Hill Route
 Long 26.5 km 2:37:37 5:57
2/8/2013 Run
My 7k
 Easy 7.1 km 36:57 5:13
2/6/2013 Run
Clives Heartbreak Hill
 Hill 22.1 km 2:17:10 6:14
2/6/2013 Run
My 7k
 Easy 7.1 km 37:43 5:19
2/4/2013 Run
Clives 10k Edgemead
 Easy 10.0 km 56:56 5:42
2/3/2013 Run
My 7k
 Easy 7.1 km 38:21 5:25
2/2/2013 Run
Zoo to Bergvliet Triangle
 Long 33.0 km 3:13:57 5:53
1/31/2013 Run
Bothasig 10k
 Easy 10.0 km 58:03 5:49
1/29/2013 Run
Back from TT
 Easy 2.8 km 15:10 5:31
1/29/2013 Run
5k Time Trial
 Race 5.0 km 20:22 4:05
1/29/2013 Run
to time trial
 Tempo 2.8 km 12:45 4:39
1/28/2013 Run
Clives 10k Edgemead
 Easy 10.0 km 57:02 5:43
1/26/2013 Run
Zoo to Hout Bay out and back
 Long 33.2 km 3:11:17 5:46
1/24/2013 Run
Bothasig 10k
 Easy 10.1 km 56:09 5:34
1/22/2013 Run
Back from TT
 Easy 2.6 km 14:30 5:35
1/22/2013 Run
5k Time Trial
 Race 5.0 km 21:01 4:13
1/22/2013 Run
to time trial
 Easy 2.6 km 13:45 5:18
1/21/2013 Run
Clives 10k Edgemead
 Easy 10.0 km 55:17 5:32
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