Workouts

Summary
wait
Date Activity Course ▼ Type Distance Duration Pace  
12/31/2011 Run
Zoo, C. Nek, AlphenRun
 Long 28.5 km 3:18:00 6:57
2/4/2012 Run
zoo to hout bay, out and back
 Long 36.1 km 3:18:20 5:30
1/26/2013 Run
Zoo to Hout Bay out and back
 Long 33.2 km 3:11:17 5:46
2/2/2013 Run
Zoo to Bergvliet Triangle
 Long 33.0 km 3:13:57 5:53
2/27/2013 Run
Yasoo 800
 Interval 4.0 km 17:12 4:18
11/3/2011 Run
World Estates 10k
 Hill 10.1 km 48:05 4:46
9/22/2011 Run
World Estates 10k
 Hill 10.0 km 53:52 5:24
1/5/2012 Run
World Estate Half
 Hill 21.0 km 1:55:56 5:32
11/19/2011 Run
Winelands Marathon
 Race 42.2 km 4:09:42 5:56
12/23/2012 Run
Welgemoed Garage with Lincon
 Long 23.1 km 2:05:28 5:26
7/14/2012 Run
Welgemoed Garage with Lincon
 Long 23.1 km 2:03:03 5:20
4/21/2012 Run
Welgemoed Engen with golf course loop reverse wit Lincon
 Long 23.4 km 2:18:59 5:57
3/24/2012 Run
Welgemoed Engen with golf course loop
 Long 24.2 km 2:23:12 5:56
5/19/2012 Run
Welgemoed Engen
 Hill 22.5 km 2:10:29 5:48
3/21/2012 Run
Welgemoed Engen
 Hill 21.2 km 1:58:52 5:37
2/11/2012 Run
Welgemoed Engen
 Hill 21.6 km 1:53:27 5:16
10/2/2012 Run
warm up, cool down
 Easy 5.2 km 31:20 6:02
5/15/2012 Run
warm up, cool down
 Tempo 5.5 km 27:15 4:58
2/7/2012 Run
warm up, cool down
 Easy 6.0 km 35:22 5:54
1/31/2012 Run
warm up, cool down
 Easy 5.5 km 27:30 5:00
1/24/2012 Run
warm up, cool down
 Easy 5.6 km 28:03 5:01
1/17/2012 Run
warm up, cool down
 Easy 5.5 km 28:30 5:11
9/8/2011 Run
warm up, cool down
 Easy 0.8 km 5:00 6:15
11/20/2012 Run
warm up with strides
 Easy 3.0 km 18:54 6:18
2/14/2012 Run
warm up
 Easy 0.8 km 4:28 5:58
1/4/2012 Run
warm up
 Easy 2.0 km    
12/6/2011 Run
warm up
 Easy 2.0 km 10:00 5:00
3/10/2012 Run
Visershok Reverse
 Long 38.0 km 3:36:30 5:42
6/2/2012 Run
UWC 10k
 Race 10.0 km 44:54 4:30
4/7/2012 Run
Two Oceans Ultra Marathon
 Race 56.0 km 5:28:57 5:53
8/20/2013 Run
TT warm up, cool down
 Easy 5.5 km 29:26 5:22
8/13/2013 Run
TT warm up, cool down
 Easy 5.5 km 32:12 5:52
8/6/2013 Run
TT warm up, cool down
 Easy 6.5 km 35:43 5:30
7/30/2013 Run
TT warm up, cool down
 Easy 5.5 km 33:22 6:04
7/16/2013 Run
TT warm up, cool down
 Easy 5.5 km 30:10 5:30
7/9/2013 Run
TT warm up, cool down
 Easy 5.5 km 30:45 5:36
2/26/2013 Run
TT warm up, cool down
 Easy 5.0 km 25:30 5:06
2/19/2013 Run
TT warm up, cool down
 Tempo 5.0 km 24:15 4:51
2/12/2013 Run
TT warm up, cool down
 Easy 5.0 km 27:10 5:26
9/25/2012 Run
TT warm up with Jason in Pram
 Easy 4.0 km 24:33 6:09
4/17/2012 Run
TT warm up with Jason in Pram
 Easy 2.7 km 13:32 5:01
2/14/2013 Run
TT route there and back
 Easy 9.4 km 52:09 5:35
5/21/2012 Run
TT route
 Interval 6.0 km 24:29 4:05
4/17/2012 Run
TT cool down with Jason in Pram
 Easy 2.9 km 18:16 6:18
6/19/2012 Run
TT 2k warm up
 Easy 2.0 km 11:51 5:56
6/12/2012 Run
TT 2k warm up
 Easy 2.0 km 10:30 5:15
9/8/2012 Run
TT 10k
 Easy 10.0 km 57:11 5:43
8/17/2012 Run
TT 10k
 Easy 10.0 km 53:46 5:22
8/13/2011 Run
Trail bundu bash to sentinal wreck
 Trail run 10.0 km 1:30:00 9:00
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
1/10/2012 Run
Totem Pool
 Trail run 5.9 km 41:36 7:07
1/19/2012 Run
Tony's 10k
 Easy 10.0 km 54:15 5:26
5/21/2012 Run
To TT long
 Easy 3.0 km 16:03 5:21
3/6/2012 Run
to timetrial and back
 Easy 5.4 km 27:00 5:00
12/20/2011 Run
to timetrial and back
 Easy 5.6 km 26:20 4:43
12/13/2011 Run
to timetrial and back
 Easy 5.6 km 26:08 4:40
11/15/2011 Run
to time trial and back the long way
 Easy 6.1 km 27:43 4:33
8/27/2013 Run
to time trial and back
 Easy 5.5 km 27:52 5:04
3/5/2013 Run
to time trial and back
 Easy 5.5 km 28:35 5:12
10/16/2012 Run
to time trial and back
 Easy 5.3 km 29:58 5:40
3/27/2012 Run
to time trial and back
 Easy 6.3 km 33:50 5:21
3/20/2012 Run
to time trial and back
 Easy 5.6 km 30:10 5:24
3/13/2012 Run
to time trial and back
 Easy 5.5 km 28:02 5:06
2/28/2012 Run
to time trial and back
 Easy 5.7 km 27:29 4:50
2/21/2012 Run
to time trial and back
 Easy 5.2 km 27:00 5:12
11/29/2011 Run
to time trial and back
 Easy 5.5 km 27:00 4:55
11/8/2011 Run
to time trial and back
 Easy 5.5 km 26:30 4:50
10/25/2011 Run
to time trial and back
 Easy 5.5 km 26:27 4:49
10/18/2011 Run
to time trial and back
 Tempo 5.5 km 22:54 4:10
10/11/2011 Run
to time trial and back
 Easy 5.5 km 28:00 5:06
10/4/2011 Run
to time trial and back
 Easy 5.5 km 27:00 4:55
9/27/2011 Run
to time trial and back
 Easy 5.5 km 27:00 4:55
9/13/2011 Run
to time trial and back
 Easy 5.5 km 26:00 4:44
8/23/2011 Run
to time trial and back
 Easy 5.5 km 28:00 5:06
8/2/2011 Run
to time trial and back
 Easy 5.5 km 30:00 5:28
6/4/2013 Run
to time trial
 Easy 2.6 km 12:51 4:57
1/29/2013 Run
to time trial
 Tempo 2.8 km 12:45 4:39
1/22/2013 Run
to time trial
 Easy 2.6 km 13:45 5:18
1/15/2013 Run
to time trial
 Easy 2.6 km 13:45 5:18
12/11/2012 Run
to time trial
 Tempo 2.6 km 12:29 4:49
8/21/2012 Run
to time trial
 Easy 2.6 km 13:10 5:04
8/7/2012 Run
to time trial
 Tempo 2.6 km 13:25 5:10
7/17/2012 Run
to time trial
 Easy 2.6 km 12:22 4:46
7/10/2012 Run
to time trial
 Tempo 2.6 km 11:51 4:34
6/5/2012 Run
to time trial
 Easy 2.7 km 14:08 5:10
5/29/2012 Run
to time trial
 Tempo 2.7 km 11:41 4:20
8/2/2011 Run
To BP and back
 Easy 1.9 km 9:00 4:42
5/11/2013 Run
To 5k Time Trial and back
 Easy 10.5 km 52:17 4:59
8/30/2011 Run
To 5k Time Trial and back
 Tempo 10.5 km 52:00 4:58
8/16/2011 Run
To 5k Time Trial and back
 Easy 10.5 km 52:00 4:58
7/26/2011 Run
To 5k Time Trial and back
 Easy 5.5 km 30:00 5:28
9/20/2011 Run
To 3k time trial and back
 Easy 8.5 km 45:00 5:18
7/12/2011 Run
To 3k time trial and back
 Race 8.5 km    
12/15/2011 Run
To 3 Garages Club run & back
 Easy 15.6 km 1:20:35 5:10
10/27/2011 Run
To 3 Garages Club run & back
 Easy 15.5 km 1:16:28 4:56
10/20/2011 Run
To 3 Garages Club run & back
 Easy 15.5 km 1:28:48 5:44
7/28/2011 Run
To 3 Garages Club run & back
 Easy 15.0 km 1:28:00 5:52
9/17/2011 Run
Table Mountain Challenge
 Trail Race 37.5 km 5:12:28 8:20
9/8/2011 Run
Steve's Edgemead 10k
 Tempo 10.0 km 46:48 4:41
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