| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 9/20/2012 |
Run |
Bothasig 10k |
Easy |
10.1 km |
53:04 |
5:16 |
 |
| 9/18/2012 |
Run |
3k cool down |
Easy |
3.0 km |
15:17 |
5:06 |
|
| 9/18/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
22:04 |
4:25 |
|
| 9/18/2012 |
Run |
2.5k warm up |
Easy |
2.5 km |
13:50 |
5:32 |
|
| 9/15/2012 |
Run |
Hills Loop |
Easy |
15.5 km |
1:19:53 |
5:10 |
|
| 9/14/2012 |
Run |
My 5k |
Easy |
5.0 km |
25:07 |
5:02 |
|
| 9/8/2012 |
Run |
TT 10k |
Easy |
10.0 km |
57:11 |
5:43 |
|
| 9/6/2012 |
Run |
Panorama 11.2 loop |
Easy |
11.2 km |
57:20 |
5:08 |
|
| 9/3/2012 |
Run |
Clives 10k Edgemead |
Easy |
10.0 km |
52:10 |
5:13 |
|
| 9/1/2012 |
Run |
Panorama 10.5 loop |
Easy |
10.7 km |
54:52 |
5:09 |
|
| 8/22/2012 |
Run |
Clives 10k Edgemead |
Easy |
10.0 km |
58:05 |
5:49 |
|
| 8/21/2012 |
Run |
Back from TT |
Easy |
2.6 km |
16:10 |
6:14 |
|
| 8/21/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
21:23 |
4:17 |
|
| 8/21/2012 |
Run |
to time trial |
Easy |
2.6 km |
13:10 |
5:04 |
|
| 8/18/2012 |
Run |
Cape Point Explore |
Trail run |
28.0 km |
3:25:00 |
7:20 |
|
| 8/17/2012 |
Run |
TT 10k |
Easy |
10.0 km |
53:46 |
5:22 |
|
| 8/15/2012 |
Run |
Geelbasson 10k |
Tempo |
10.1 km |
49:04 |
4:52 |
|
| 8/13/2012 |
Run |
edgemead 10 long run |
Easy |
10.9 km |
59:57 |
5:30 |
|
| 8/9/2012 |
Run |
Bothasig 10k past Anthony |
Easy |
10.5 km |
56:25 |
5:23 |
|
| 8/7/2012 |
Run |
Back from TT |
Easy |
2.7 km |
16:31 |
6:08 |
|
| 8/7/2012 |
Run |
5k Time Trial |
Tempo |
5.0 km |
23:56 |
4:48 |
|
| 8/7/2012 |
Run |
to time trial |
Tempo |
2.6 km |
13:25 |
5:10 |
|
| 8/4/2012 |
Run |
Big Mama |
Long |
31.9 km |
3:03:21 |
5:45 |
|
| 8/1/2012 |
Run |
Bothasig 10k modified |
Easy |
10.5 km |
1:01:25 |
5:51 |
|
| 7/31/2012 |
Run |
3k cool down |
Easy |
3.0 km |
17:23 |
5:48 |
|
| 7/31/2012 |
Run |
|
Easy |
5.0 km |
20:49 |
4:10 |
|
| 7/31/2012 |
Run |
2k warm up |
Easy |
2.0 km |
9:45 |
4:53 |
|
| 7/30/2012 |
Run |
Clives 10k Edgemead |
Easy |
9.9 km |
54:33 |
5:31 |
|
| 7/28/2012 |
Run |
Natida out and back |
Long |
24.3 km |
2:17:45 |
5:41 |
|
| 7/26/2012 |
Run |
Edgmead 10 with loop past Owens |
Tempo |
11.1 km |
56:13 |
5:05 |
|
| 7/25/2012 |
Run |
Bothasig 10k modified |
Easy |
11.0 km |
1:00:42 |
5:32 |
|
| 7/24/2012 |
Run |
3k cool down |
Easy |
3.0 km |
17:20 |
5:47 |
|
| 7/24/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
20:30 |
4:06 |
|
| 7/23/2012 |
Run |
Edgemead 10k |
Easy |
9.9 km |
56:35 |
5:43 |
|
| 7/21/2012 |
Run |
Gordons Bay Half |
Race |
21.1 km |
1:42:26 |
4:52 |
|
| 7/18/2012 |
Run |
Bothasig 10k modified |
Easy |
11.0 km |
56:46 |
5:10 |
|
| 7/17/2012 |
Run |
Back from TT |
Easy |
2.7 km |
15:22 |
5:42 |
|
| 7/17/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
20:48 |
4:10 |
|
| 7/17/2012 |
Run |
to time trial |
Easy |
2.6 km |
12:22 |
4:46 |
|
| 7/16/2012 |
Run |
Edgemead 10k |
Easy |
9.9 km |
53:45 |
5:26 |
|
| 7/14/2012 |
Run |
Welgemoed Garage with Lincon |
Long |
23.1 km |
2:03:03 |
5:20 |
|
| 7/12/2012 |
Run |
Bothasig 10k |
Fartlek |
10.1 km |
51:49 |
5:08 |
|
| 7/10/2012 |
Run |
Back from TT |
Easy |
2.6 km |
14:46 |
5:41 |
|
| 7/10/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
20:47 |
4:10 |
|
| 7/10/2012 |
Run |
to time trial |
Tempo |
2.6 km |
11:51 |
4:34 |
|
| 7/9/2012 |
Run |
Clives 10k Edgemead |
Easy |
9.9 km |
51:11 |
5:11 |
|
| 7/7/2012 |
Run |
Slangolie,Lions head mosque loop |
Trail run |
16.0 km |
1:48:52 |
6:49 |
|
| 7/5/2012 |
Run |
Bothasig 10k |
Easy |
10.1 km |
51:03 |
5:04 |
|
| 6/28/2012 |
Run |
Edgemead 10k |
Easy |
10.0 km |
53:21 |
5:21 |
|
| 6/25/2012 |
Run |
Edgemead 10k |
Easy |
10.0 km |
54:10 |
5:25 |
|
| 6/23/2012 |
Run |
Eersterivier 15k |
Race |
15.0 km |
1:10:20 |
4:42 |
|
| 6/23/2012 |
Run |
2k warm up |
Easy |
2.0 km |
12:30 |
6:15 |
|
| 6/21/2012 |
Run |
Bothasig 10k |
Easy |
10.0 km |
54:15 |
5:26 |
|
| 6/19/2012 |
Run |
2k cool down |
Easy |
2.0 km |
12:51 |
6:26 |
|
| 6/19/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
20:32 |
4:07 |
|
| 6/19/2012 |
Run |
TT 2k warm up |
Easy |
2.0 km |
11:51 |
5:56 |
|
| 6/18/2012 |
Run |
Edgemead 10k |
Easy |
10.0 km |
57:08 |
5:43 |
|
| 6/16/2012 |
Run |
East fort, Chapmans Peak |
Trail run |
16.1 km |
1:59:05 |
7:24 |
|
| 6/14/2012 |
Run |
Bothasig 10k |
Easy |
10.1 km |
57:06 |
5:41 |
|
| 6/13/2012 |
Run |
Lincon cool down |
Easy |
2.0 km |
12:40 |
6:20 |
|
| 6/13/2012 |
Run |
Lincon warm up |
Easy |
2.0 km |
|
|
|
| 6/13/2012 |
Run |
Lincon 6 x 400 |
Interval |
4400.0 m |
26:10 |
5:57 |
|
| 6/12/2012 |
Run |
2k cool down |
Easy |
2.0 km |
12:52 |
6:26 |
|
| 6/12/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
20:50 |
4:10 |
|
| 6/12/2012 |
Run |
TT 2k warm up |
Easy |
2.0 km |
10:30 |
5:15 |
|
| 6/11/2012 |
Run |
Edgemead 10k |
Easy |
10.0 km |
56:24 |
5:39 |
|
| 6/9/2012 |
Run |
Constantia Nek to Rhodes Gate and back |
Trail run |
20.0 km |
2:10:54 |
6:33 |
|
| 6/5/2012 |
Run |
Back from TT |
Easy |
2.9 km |
15:55 |
5:25 |
|
| 6/5/2012 |
Run |
5k Time Trial |
Easy |
5.0 km |
21:11 |
4:15 |
|
| 6/5/2012 |
Run |
to time trial |
Easy |
2.7 km |
14:08 |
5:10 |
|
| 6/4/2012 |
Run |
Clives 10k Edgemead |
Easy |
10.0 km |
54:10 |
5:25 |
|
| 6/2/2012 |
Run |
UWC 10k |
Race |
10.0 km |
44:54 |
4:30 |
|
| 5/31/2012 |
Run |
Bothasig 10k |
Easy |
10.1 km |
52:56 |
5:15 |
|
| 5/30/2012 |
Run |
Track Warm up, Cool down |
Easy |
4.0 km |
25:00 |
6:15 |
|
| 5/30/2012 |
Run |
Track 200m repeats |
Interval |
3500.0 m |
21:04 |
6:02 |
|
| 5/29/2012 |
Run |
Back from TT |
Easy |
2.7 km |
14:46 |
5:29 |
|
| 5/29/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
21:09 |
4:14 |
|
| 5/29/2012 |
Run |
to time trial |
Tempo |
2.7 km |
11:41 |
4:20 |
|
| 5/28/2012 |
Run |
Clives 10k Edgemead |
Easy |
10.0 km |
56:21 |
5:39 |
|
| 5/26/2012 |
Run |
Promenade run |
Easy |
10.5 km |
55:48 |
5:21 |
|
| 5/24/2012 |
Run |
Keurboom Strand |
Easy |
12.4 km |
1:13:10 |
5:55 |
|
| 5/22/2012 |
Run |
2k cool down |
Easy |
2.0 km |
12:00 |
6:00 |
|
| 5/22/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
21:48 |
4:22 |
|
| 5/21/2012 |
Run |
TT route |
Interval |
6.0 km |
24:29 |
4:05 |
|
| 5/21/2012 |
Run |
To TT long |
Easy |
3.0 km |
16:03 |
5:21 |
|
| 5/21/2012 |
Run |
Home from 3,2,1 Interval |
Easy |
2.4 km |
16:06 |
6:43 |
|
| 5/19/2012 |
Run |
Welgemoed Engen |
Hill |
22.5 km |
2:10:29 |
5:48 |
|
| 5/17/2012 |
Run |
Bothasig 10k |
Easy |
10.1 km |
54:46 |
5:26 |
|
| 5/15/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
20:48 |
4:10 |
|
| 5/15/2012 |
Run |
warm up, cool down |
Tempo |
5.5 km |
27:15 |
4:58 |
|
| 5/14/2012 |
Run |
Edgemead 10k |
Easy |
10.0 km |
52:40 |
5:16 |
|
| 5/12/2012 |
Run |
Brakenfell Half |
Race |
21.1 km |
1:43:15 |
4:54 |
|
| 5/10/2012 |
Run |
Bothasig 10k |
Easy |
10.7 km |
53:36 |
5:01 |
|
| 5/8/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
21:19 |
4:16 |
|
| 5/7/2012 |
Run |
Clives 10k Edgemead |
Easy |
9.9 km |
50:48 |
5:08 |
|
| 5/5/2012 |
Run |
Promenade 10k with Jason |
Easy |
10.1 km |
56:22 |
5:35 |
|
| 5/3/2012 |
Run |
Clives 10k Edgemead |
Tempo |
10.0 km |
48:47 |
4:53 |
|
| 5/2/2012 |
Run |
My 5k |
Tempo |
5.0 km |
23:13 |
4:39 |
|
| 5/1/2012 |
Run |
Edgemead Green Belt |
Trail run |
6.0 km |
35:01 |
5:51 |
|
| 4/29/2012 |
Run |
Edgemead Green Belt |
Trail run |
8.4 km |
49:43 |
5:56 |
|