| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 7/12/2011 |
Run |
To 3k time trial and back |
Race |
8.5 km |
|
|
 |
| 7/19/2011 |
Run |
3k time trial |
Race |
3.0 km |
12:16 |
4:06 |
|
| 7/22/2011 |
Run |
Edgemead 10k |
Tempo |
10.0 km |
49:06 |
4:55 |
|
| 7/25/2011 |
Run |
My 5k |
Tempo |
5.0 km |
23:53 |
4:47 |
|
| 7/26/2011 |
Run |
To 5k Time Trial and back |
Easy |
5.5 km |
30:00 |
5:28 |
|
| 7/26/2011 |
Run |
5k Time Trial |
Race |
5.0 km |
22:03 |
4:25 |
|
| 7/28/2011 |
Run |
To 3 Garages Club run & back |
Easy |
15.0 km |
1:28:00 |
5:52 |
|
| 8/2/2011 |
Run |
to time trial and back |
Easy |
5.5 km |
30:00 |
5:28 |
|
| 8/2/2011 |
Run |
5k Time Trial |
Race |
5.0 km |
24:43 |
4:57 |
|
| 8/2/2011 |
Run |
To BP and back |
Easy |
1.9 km |
9:00 |
4:42 |
|
| 8/16/2011 |
Run |
To 5k Time Trial and back |
Easy |
10.5 km |
52:00 |
4:58 |
|
| 8/17/2011 |
Run |
My 5k |
Easy |
5.0 km |
26:00 |
5:12 |
|
| 8/18/2011 |
Run |
My 5k |
Easy |
5.0 km |
24:45 |
4:57 |
|
| 8/18/2011 |
Run |
Steve's Edgemead 10k |
Tempo |
10.0 km |
48:59 |
4:54 |
|
| 8/22/2011 |
Run |
Bergandy 5k |
Fartlek |
5.0 km |
23:00 |
4:36 |
|
| 8/23/2011 |
Run |
My 5k |
Easy |
5.0 km |
24:50 |
4:58 |
|
| 8/23/2011 |
Run |
to time trial and back |
Easy |
5.5 km |
28:00 |
5:06 |
|
| 8/23/2011 |
Run |
5k Time Trial |
Race |
5.0 km |
21:29 |
4:18 |
|
| 8/25/2011 |
Run |
My 5k |
Tempo |
5.0 km |
24:11 |
4:51 |
|
| 8/25/2011 |
Run |
Bergandy club run with loop |
Easy |
17.3 km |
1:32:00 |
5:20 |
|
| 8/29/2011 |
Run |
Bergandy 5k |
Fartlek |
5.0 km |
24:11 |
4:51 |
|
| 8/30/2011 |
Run |
My 5k |
Easy |
5.0 km |
26:17 |
5:16 |
|
| 8/30/2011 |
Run |
To 5k Time Trial and back |
Tempo |
10.5 km |
52:00 |
4:58 |
|
| 8/31/2011 |
Run |
My 5k |
Easy |
5.0 km |
27:11 |
5:27 |
|
| 9/1/2011 |
Run |
Bergandy loop and Steve's route 16.5 |
Long |
16.5 km |
1:26:01 |
5:13 |
|
| 9/5/2011 |
Run |
My 5k interval |
Interval |
5.0 km |
24:00 |
4:48 |
|
| 9/6/2011 |
Run |
My 5k |
Tempo |
5.0 km |
23:11 |
4:39 |
|
| 9/6/2011 |
Run |
5k Time Trial |
Race |
5.0 km |
21:21 |
4:17 |
|
| 9/7/2011 |
Run |
My 5k |
Easy |
5.0 km |
26:45 |
5:21 |
|
| 9/8/2011 |
Run |
warm up, cool down |
Easy |
0.8 km |
5:00 |
6:15 |
|
| 9/8/2011 |
Run |
Steve's Edgemead 10k |
Tempo |
10.0 km |
46:48 |
4:41 |
|
| 9/9/2011 |
Run |
My 5k |
Easy |
5.0 km |
25:24 |
5:05 |
|
| 9/11/2011 |
Run |
My 5k |
Tempo |
5.0 km |
22:53 |
4:35 |
|
| 9/13/2011 |
Run |
to time trial and back |
Easy |
5.5 km |
26:00 |
4:44 |
|
| 9/13/2011 |
Run |
5k Time Trial |
Race |
5.0 km |
22:05 |
4:25 |
|
| 9/14/2011 |
Run |
My 5k |
Easy |
5.0 km |
23:57 |
4:48 |
|
| 9/20/2011 |
Run |
To 3k time trial and back |
Easy |
8.5 km |
45:00 |
5:18 |
|
| 9/21/2011 |
Run |
My 5k |
Easy |
5.0 km |
26:08 |
5:14 |
|
| 9/22/2011 |
Run |
My 5k |
Tempo |
5.0 km |
22:10 |
4:26 |
|
| 9/22/2011 |
Run |
World Estates 10k |
Hill |
10.0 km |
53:52 |
5:24 |
|
| 9/26/2011 |
Run |
My 5k |
Tempo |
5.0 km |
23:39 |
4:44 |
|
| 9/27/2011 |
Run |
My 5k |
Easy |
5.0 km |
26:38 |
5:20 |
|
| 9/27/2011 |
Run |
to time trial and back |
Easy |
5.5 km |
27:00 |
4:55 |
|
| 9/27/2011 |
Run |
5k Time Trial |
Race |
5.0 km |
21:08 |
4:14 |
|
| 9/28/2011 |
Run |
My 5k |
Easy |
5.0 km |
25:38 |
5:08 |
|
| 9/29/2011 |
Run |
My 5k |
Easy |
5.0 km |
23:57 |
4:48 |
|
| 9/29/2011 |
Run |
Reeds 10k |
Easy |
10.0 km |
51:24 |
5:09 |
|
| 9/30/2011 |
Run |
My 5k |
Easy |
5.0 km |
24:48 |
4:58 |
|
| 10/3/2011 |
Run |
My 5k |
Tempo |
5.0 km |
21:51 |
4:23 |
|
| 10/4/2011 |
Run |
to time trial and back |
Easy |
5.5 km |
27:00 |
4:55 |
|
| 10/4/2011 |
Run |
5k Time Trial |
Race |
5.0 km |
21:56 |
4:24 |
|
| 10/5/2011 |
Run |
My 5k |
Easy |
5.0 km |
24:48 |
4:58 |
|
| 10/6/2011 |
Run |
My 5k |
Easy |
5.0 km |
24:50 |
4:58 |
|
| 10/7/2011 |
Run |
Reeds 10k |
Tempo |
10.0 km |
47:33 |
4:46 |
|
| 10/9/2011 |
Run |
Reeds 10k |
Tempo |
10.0 km |
48:03 |
4:49 |
|
| 10/11/2011 |
Run |
My 5k |
Easy |
5.0 km |
24:43 |
4:57 |
|
| 10/11/2011 |
Run |
to time trial and back |
Easy |
5.5 km |
28:00 |
5:06 |
|
| 10/11/2011 |
Run |
5k Time Trial |
Race |
5.0 km |
22:15 |
4:27 |
|
| 10/12/2011 |
Run |
My 5k |
Easy |
5.0 km |
26:26 |
5:18 |
|
| 10/13/2011 |
Run |
Bergandy, Reeds 15.15 |
Easy |
15.2 km |
1:13:54 |
4:53 |
|
| 10/14/2011 |
Run |
My 5k |
Easy |
5.0 km |
24:04 |
4:49 |
|
| 10/15/2011 |
Run |
Desmond's 28ks of hills |
Long |
28.0 km |
2:33:29 |
5:29 |
|
| 10/17/2011 |
Run |
My 5k |
Easy |
5.0 km |
24:13 |
4:51 |
|
| 10/18/2011 |
Run |
My 5k |
Easy |
5.0 km |
24:34 |
4:55 |
|
| 10/18/2011 |
Run |
to time trial and back |
Tempo |
5.5 km |
22:54 |
4:10 |
|
| 10/20/2011 |
Run |
My 5k |
Tempo |
5.0 km |
22:33 |
4:31 |
|
| 10/20/2011 |
Run |
To 3 Garages Club run & back |
Easy |
15.5 km |
1:28:48 |
5:44 |
|
| 10/21/2011 |
Run |
My 5k |
Easy |
5.0 km |
23:32 |
4:43 |
|
| 10/22/2011 |
Run |
Reeds 10k |
Easy |
10.0 km |
48:08 |
4:49 |
|
| 10/23/2011 |
Run |
Constantia Grape Run |
Race |
21.1 km |
1:44:30 |
4:58 |
|
| 10/24/2011 |
Run |
My 5k |
Easy |
5.0 km |
28:11 |
5:39 |
|
| 10/25/2011 |
Run |
My 5k |
Easy |
5.0 km |
23:43 |
4:45 |
|
| 10/25/2011 |
Run |
to time trial and back |
Easy |
5.5 km |
26:27 |
4:49 |
|
| 10/25/2011 |
Run |
5k Time Trial |
Race |
5.0 km |
21:04 |
4:13 |
|
| 10/26/2011 |
Run |
My 5k |
Easy |
5.0 km |
24:00 |
4:48 |
|
| 10/27/2011 |
Run |
My 5k |
Easy |
5.0 km |
25:53 |
5:11 |
|
| 10/27/2011 |
Run |
To 3 Garages Club run & back |
Easy |
15.5 km |
1:16:28 |
4:56 |
|
| 10/28/2011 |
Run |
My 5k |
Easy |
5.0 km |
23:24 |
4:41 |
|
| 10/29/2011 |
Run |
3 ENGEN'S BIG MAMA |
Long |
33.7 km |
3:10:40 |
5:40 |
|
| 10/31/2011 |
Run |
My 5k |
Tempo |
5.0 km |
22:13 |
4:27 |
|
| 11/1/2011 |
Run |
My 5k |
Easy |
5.0 km |
24:58 |
5:00 |
|
| 11/1/2011 |
Run |
Reeds 10k |
Tempo |
10.0 km |
46:06 |
4:37 |
|
| 11/2/2011 |
Run |
My 5k |
Easy |
5.0 km |
24:39 |
4:56 |
|
| 11/3/2011 |
Run |
My 5k |
Easy |
5.0 km |
23:31 |
4:43 |
|
| 11/3/2011 |
Run |
World Estates 10k |
Hill |
10.1 km |
48:05 |
4:46 |
|
| 11/4/2011 |
Run |
My 5k |
Easy |
5.0 km |
25:43 |
5:09 |
|
| 11/5/2011 |
Run |
Big Mama Reverse |
Long |
31.5 km |
2:52:19 |
5:29 |
|
| 11/7/2011 |
Run |
My 5k |
Easy |
5.0 km |
24:02 |
4:49 |
|
| 11/8/2011 |
Run |
My 5k |
Easy |
5.0 km |
22:27 |
4:30 |
|
| 11/8/2011 |
Run |
to time trial and back |
Easy |
5.5 km |
26:30 |
4:50 |
|
| 11/8/2011 |
Run |
5k Time Trial |
Race |
5.0 km |
20:44 |
4:09 |
|
| 11/9/2011 |
Run |
My 5k |
Easy |
5.0 km |
25:28 |
5:06 |
|
| 11/10/2011 |
Run |
My 5k |
Easy |
5.0 km |
23:27 |
4:42 |
|
| 11/11/2011 |
Run |
My 5k |
Easy |
5.0 km |
23:43 |
4:45 |
|
| 11/12/2011 |
Run |
Carl Bremer and Edgemead loop |
Long |
22.5 km |
1:55:20 |
5:08 |
|
| 11/14/2011 |
Run |
My 5k |
Easy |
5.0 km |
23:31 |
4:43 |
|
| 11/15/2011 |
Run |
My 5k |
Easy |
5.0 km |
23:02 |
4:37 |
|
| 11/15/2011 |
Run |
to time trial and back the long way |
Easy |
6.1 km |
27:43 |
4:33 |
|
| 11/15/2011 |
Run |
5k Time Trial |
Race |
5.0 km |
24:45 |
4:57 |
|
| 11/19/2011 |
Run |
Winelands Marathon |
Race |
42.2 km |
4:09:42 |
5:56 |
|