| 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 |
|
| 8/20/2013 |
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 |
|
| 8/13/2013 |
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 |
|
| 8/6/2013 |
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 |
|
| 3/2/2013 |
Run |
Nek to Nek |
Long |
44.0 km |
4:43:40 |
6:27 |
|
| 2/23/2013 |
Run |
Big Mama |
Long |
30.0 km |
2:52:00 |
5:44 |
|
| 2/17/2013 |
Run |
Peninsula Marathon |
Race |
42.2 km |
4:07:53 |
5:53 |
|
| 2/9/2013 |
Run |
Kenridge and back Clives Hill Route |
Long |
26.5 km |
2:37:37 |
5:57 |
|
| 2/2/2013 |
Run |
Zoo to Bergvliet Triangle |
Long |
33.0 km |
3:13:57 |
5:53 |
|
| 1/26/2013 |
Run |
Zoo to Hout Bay out and back |
Long |
33.2 km |
3:11:17 |
5:46 |
|
| 1/19/2013 |
Run |
Red Hill Marathon |
Race |
42.2 km |
3:55:03 |
5:35 |
|
| 1/12/2013 |
Run |
Kontermanskloof 38 |
Long |
38.0 km |
3:34:01 |
5:38 |
|
| 1/5/2013 |
Run |
Natures Valley 2 passes and Valley Loop |
Long |
38.0 km |
3:45:30 |
5:57 |
|
| 12/11/2012 |
Run |
to time trial |
Tempo |
2.6 km |
12:29 |
4:49 |
|
| 12/11/2012 |
Run |
Back from TT |
Easy |
2.6 km |
14:37 |
5:38 |
|
| 12/11/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
21:06 |
4:14 |
|
| 11/27/2012 |
Run |
2k cool down |
Easy |
2.0 km |
10:40 |
5:20 |
|
| 11/27/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
20:54 |
4:11 |
|
| 11/27/2012 |
Run |
3k warm up |
Easy |
3.0 km |
15:24 |
5:08 |
|
| 11/20/2012 |
Run |
2.5k cool down |
Easy |
2.5 km |
14:50 |
5:56 |
|
| 11/20/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
20:32 |
4:07 |
|
| 11/20/2012 |
Run |
warm up with strides |
Easy |
3.0 km |
18:54 |
6:18 |
|
| 11/13/2012 |
Run |
2.5k cool down |
Easy |
2.5 km |
14:30 |
5:48 |
|
| 11/13/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
20:55 |
4:11 |
|
| 11/13/2012 |
Run |
2.5k warm up |
Easy |
2.5 km |
14:55 |
5:58 |
|
| 11/6/2012 |
Run |
2.5k cool down |
Easy |
2.5 km |
14:14 |
5:42 |
|
| 11/6/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
20:51 |
4:11 |
|
| 11/6/2012 |
Run |
2k warm up |
Easy |
2.0 km |
10:11 |
5:06 |
|
| 10/16/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
23:51 |
4:47 |
|
| 10/16/2012 |
Run |
to time trial and back |
Easy |
5.3 km |
29:58 |
5:40 |
|
| 10/9/2012 |
Run |
2k cool down |
Easy |
2.0 km |
11:40 |
5:50 |
|
| 10/9/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
21:29 |
4:18 |
|
| 10/9/2012 |
Run |
2.5k warm up |
Easy |
2.5 km |
14:20 |
5:44 |
|
| 10/2/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
21:34 |
4:19 |
|
| 10/2/2012 |
Run |
warm up, cool down |
Easy |
5.2 km |
31:20 |
6:02 |
|
| 9/25/2012 |
Run |
5k Time Trial |
Easy |
5.0 km |
25:21 |
5:05 |
|
| 9/25/2012 |
Run |
TT warm up with Jason in Pram |
Easy |
4.0 km |
24:33 |
6:09 |
|
| 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 |
|
| 7/21/2012 |
Run |
Gordons Bay Half |
Race |
21.1 km |
1:42:26 |
4:52 |
|
| 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 |
|
| 7/14/2012 |
Run |
Welgemoed Garage with Lincon |
Long |
23.1 km |
2:03:03 |
5:20 |
|
| 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 |
|