| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 7/25/2012 |
Run |
Bothasig 10k modified |
Easy |
11.0 km |
1:00:42 |
5:32 |
 |
| 5/30/2012 |
Run |
Track Warm up, Cool down |
Easy |
4.0 km |
25:00 |
6:15 |
|
| 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 |
|
| 5/19/2012 |
Run |
Welgemoed Engen |
Hill |
22.5 km |
2:10:29 |
5:48 |
|
| 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 |
|
| 5/5/2012 |
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 |
|
| 4/21/2012 |
Run |
Welgemoed Engen with golf course loop reverse wit Lincon |
Long |
23.4 km |
2:18:59 |
5:57 |
|
| 4/17/2012 |
Run |
TT cool down with Jason in Pram |
Easy |
2.9 km |
18:16 |
6:18 |
|
| 4/17/2012 |
Run |
5k Time Trial with Jason in pram |
Race |
5.0 km |
23:24 |
4:41 |
|
| 4/17/2012 |
Run |
TT warm up with Jason in Pram |
Easy |
2.7 km |
13:32 |
5:01 |
|
| 4/10/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
22:54 |
4:35 |
|
| 4/7/2012 |
Run |
Two Oceans Ultra Marathon |
Race |
56.0 km |
5:28:57 |
5:53 |
|
| 4/4/2012 |
Run |
8k with Anthony |
Easy |
8.2 km |
44:33 |
5:26 |
|
| 4/2/2012 |
Run |
My 5k |
Easy |
5.0 km |
24:33 |
4:55 |
|
| 3/31/2012 |
Run |
rehab on the field |
Easy |
13.8 km |
1:19:22 |
5:46 |
|
| 3/29/2012 |
Run |
Gavin's 20min out and 20 min back |
Easy |
7.0 km |
40:00 |
5:43 |
|
| 3/28/2012 |
Run |
Panorama M.C. 9k |
Easy |
9.0 km |
52:47 |
5:52 |
|
| 3/27/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
20:15 |
4:03 |
|
| 3/27/2012 |
Run |
to time trial and back |
Easy |
6.3 km |
33:50 |
5:21 |
|
| 3/26/2012 |
Run |
Clives 10k Edgemead via the Owen's place |
Easy |
11.6 km |
1:04:18 |
5:34 |
|
| 3/24/2012 |
Run |
Welgemoed Engen with golf course loop |
Long |
24.2 km |
2:23:12 |
5:56 |
|
| 3/21/2012 |
Run |
Welgemoed Engen |
Hill |
21.2 km |
1:58:52 |
5:37 |
|
| 3/20/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
20:30 |
4:06 |
|
| 3/20/2012 |
Run |
to time trial and back |
Easy |
5.6 km |
30:10 |
5:24 |
|
| 3/19/2012 |
Run |
Giel Basson Loop |
Easy |
6.3 km |
38:45 |
6:10 |
|
| 3/17/2012 |
Run |
Old Zoo, Nek, Alphen loop & back |
Long |
27.0 km |
2:30:07 |
5:34 |
|
| 3/15/2012 |
Run |
Bothasig 10k |
Easy |
10.0 km |
56:10 |
5:37 |
|
| 3/13/2012 |
Run |
to time trial and back |
Easy |
5.5 km |
28:02 |
5:06 |
|
| 3/12/2012 |
Run |
Clives 10k Edgemead |
Easy |
10.1 km |
57:17 |
5:41 |
|
| 3/10/2012 |
Run |
Visershok Reverse |
Long |
38.0 km |
3:36:30 |
5:42 |
|
| 3/8/2012 |
Run |
Bothasig 10k |
Easy |
10.1 km |
55:50 |
5:32 |
|