| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 1/19/2013 |
Run |
Red Hill Marathon |
Race |
42.2 km |
3:55:03 |
5:35 |
 |
| 1/15/2013 |
Run |
Back from TT |
Easy |
2.7 km |
14:34 |
5:24 |
|
| 1/15/2013 |
Run |
5k Time Trial |
Tempo |
5.0 km |
23:56 |
4:48 |
|
| 1/15/2013 |
Run |
to time trial |
Easy |
2.6 km |
13:45 |
5:18 |
|
| 1/14/2013 |
Run |
Clives 10k Edgemead |
Easy |
10.0 km |
53:15 |
5:20 |
|
| 1/13/2013 |
Run |
My 5k |
Easy |
5.0 km |
27:11 |
5:27 |
|
| 1/12/2013 |
Run |
Kontermanskloof 38 |
Long |
38.0 km |
3:34:01 |
5:38 |
|
| 1/9/2013 |
Run |
Natures Valley Beach Run |
Trail run |
7.0 km |
37:50 |
5:25 |
|
| 1/8/2013 |
Run |
Natures Valley 5k |
Easy |
5.0 km |
29:01 |
5:49 |
|
| 1/7/2013 |
Run |
Natures Valley Rug Path, beach home |
Trail run |
17.0 km |
2:49:00 |
9:57 |
|
| 1/6/2013 |
Run |
Natures Valley Lagoon Run |
Trail run |
7.0 km |
39:38 |
5:40 |
|
| 1/5/2013 |
Run |
Natures Valley 2 passes and Valley Loop |
Long |
38.0 km |
3:45:30 |
5:57 |
|
| 1/3/2013 |
Run |
Bothasig 10k |
Easy |
10.1 km |
53:28 |
5:18 |
|
| 1/2/2013 |
Run |
Lions Head down |
Trail run |
2.2 km |
11:55 |
5:25 |
|
| 1/2/2013 |
Run |
Lions Head |
Race |
2.2 km |
20:55 |
9:31 |
|
| 1/1/2013 |
Run |
My 7k |
Easy |
7.1 km |
36:38 |
5:10 |
|
| 12/31/2012 |
Run |
Clives 10k Edgemead |
Easy |
10.0 km |
52:41 |
5:17 |
|
| 12/30/2012 |
Run |
My 5k |
Tempo |
5.0 km |
24:43 |
4:57 |
|
| 12/29/2012 |
Run |
My 5k |
Easy |
5.0 km |
29:23 |
5:53 |
|
| 12/28/2012 |
Run |
Kloof C., Blockhouse return & Slangolie return |
Trail run |
27.0 km |
3:40:48 |
8:11 |
|
| 12/27/2012 |
Run |
Bothasig 10k |
Easy |
10.1 km |
57:11 |
5:40 |
|
| 12/26/2012 |
Run |
K Bosch, C Nek, Alphen, Houenought |
Tempo |
17.0 km |
1:35:50 |
5:39 |
|
| 12/24/2012 |
Run |
Clives 10k Edgemead |
Easy |
10.0 km |
54:54 |
5:30 |
|
| 12/23/2012 |
Run |
Welgemoed Garage with Lincon |
Long |
23.1 km |
2:05:28 |
5:26 |
|
| 12/22/2012 |
Run |
East fort, Chapmans Peak |
Trail run |
16.1 km |
1:54:27 |
7:07 |
|
| 12/20/2012 |
Run |
Bothasig 10k |
Easy |
10.1 km |
56:42 |
5:37 |
|
| 12/18/2012 |
Run |
My 5k |
Easy |
5.0 km |
28:40 |
5:44 |
|
| 12/17/2012 |
Run |
Lions Head down |
Trail run |
2.2 km |
11:15 |
5:07 |
|
| 12/17/2012 |
Run |
Lions Head |
Trail run |
2.2 km |
21:05 |
9:35 |
|
| 12/15/2012 |
Run |
KK, pltklp, mkls, eco, crdr, pipe |
Trail run |
20.0 km |
3:18:00 |
9:54 |
|
| 12/13/2012 |
Run |
Reeds 10k |
Easy |
10.0 km |
57:09 |
5:43 |
|
| 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 |
|
| 12/10/2012 |
Run |
Clives 10k Edgemead |
Easy |
10.0 km |
54:38 |
5:28 |
|
| 12/8/2012 |
Run |
Pipe, Corridor, Kasteel |
Trail run |
15.0 km |
1:34:21 |
6:18 |
|
| 12/6/2012 |
Run |
Bothasig 10k |
Easy |
10.1 km |
56:05 |
5:34 |
|
| 12/5/2012 |
Run |
My 5k |
Easy |
5.0 km |
25:01 |
5:01 |
|
| 12/4/2012 |
Run |
Platterklip down |
Trail Race |
2.0 km |
16:42 |
8:21 |
|
| 12/4/2012 |
Run |
Platterklip up |
Trail Race |
2.0 km |
34:40 |
17:20 |
|
| 12/3/2012 |
Run |
Clives 10k Edgemead |
Easy |
10.0 km |
53:18 |
5:20 |
|
| 12/1/2012 |
Run |
Louwrensford Half Marathon |
Race |
21.1 km |
1:57:12 |
5:34 |
|
| 11/29/2012 |
Run |
Bothasig 10k |
Easy |
10.1 km |
56:56 |
5:39 |
|
| 11/28/2012 |
Run |
Lions Head down |
Race |
2.2 km |
11:37 |
5:17 |
|
| 11/28/2012 |
Run |
Lions Head |
Race |
2.2 km |
21:12 |
9:39 |
|
| 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 |
|
| 11/27/2012 |
Run |
My 5k |
Easy |
5.0 km |
30:18 |
6:04 |
|
| 11/26/2012 |
Run |
Clives 10k Edgemead |
Easy |
10.0 km |
54:49 |
5:29 |
|
| 11/24/2012 |
Run |
Constantia Nek to Rhodes Gate and back |
Trail run |
20.0 km |
2:25:01 |
7:16 |
|
| 11/22/2012 |
Run |
Bothasig 10k |
Easy |
10.1 km |
52:50 |
5:14 |
|
| 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 |
|
| 11/19/2012 |
Run |
Edgemead 10k reverse |
Easy |
10.7 km |
55:14 |
5:10 |
|
| 11/17/2012 |
Run |
Platterklip - Maclears, return |
Trail run |
8.1 km |
1:15:50 |
9:22 |
|
| 11/15/2012 |
Run |
Bothasig 10k |
Easy |
10.1 km |
55:15 |
5:29 |
|
| 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 |
|
| 11/12/2012 |
Run |
Clives 10k Edgemead |
Easy |
10.0 km |
55:50 |
5:35 |
|
| 11/10/2012 |
Run |
Platterklip from cable station |
Trail Race |
2.9 km |
18:42 |
6:34 |
|
| 11/10/2012 |
Run |
Lion Heart |
Trail run |
4.4 km |
34:40 |
7:53 |
|
| 11/8/2012 |
Run |
Bothasig 10k |
Easy |
10.1 km |
53:57 |
5:21 |
|
| 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 |
|
| 11/5/2012 |
Run |
Edgemead 10k reverse |
Easy |
10.7 km |
58:54 |
5:31 |
|
| 11/4/2012 |
Run |
My 5k |
Easy |
5.0 km |
29:02 |
5:49 |
|
| 11/3/2012 |
Run |
Kloof, Corridor, Smuts, Platterklip Loop |
Trail run |
17.4 km |
2:29:50 |
8:36 |
|
| 11/1/2012 |
Run |
Bothasig 10k |
Easy |
10.1 km |
55:17 |
5:29 |
|
| 10/29/2012 |
Run |
Edgemead 10k |
Easy |
10.0 km |
55:08 |
5:31 |
|
| 10/27/2012 |
Run |
Kloof-Platterklip-Smuts-Kasteelpoort-Pipe loop |
Trail run |
15.8 km |
2:19:40 |
8:52 |
|
| 10/25/2012 |
Run |
Bothasig 10k |
Easy |
10.1 km |
56:44 |
5:38 |
|
| 10/24/2012 |
Run |
My 5k |
Tempo |
5.0 km |
22:55 |
4:35 |
|
| 10/22/2012 |
Run |
Clives 10k Edgemead |
Easy |
10.0 km |
55:38 |
5:34 |
|
| 10/20/2012 |
Run |
Promenade Camps Bay 15 |
Easy |
15.1 km |
1:20:00 |
5:19 |
|
| 10/18/2012 |
Run |
Bothasig 10k |
Easy |
10.1 km |
57:12 |
5:40 |
|
| 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 |
|
| 10/15/2012 |
Run |
Clives 10k Edgemead |
Easy |
10.0 km |
58:19 |
5:50 |
|
| 10/13/2012 |
Run |
Kloof C., Platterklip, Corridor,Kloof C. |
Trail run |
20.0 km |
2:15:59 |
6:48 |
|
| 10/12/2012 |
Run |
My 5k |
Easy |
5.0 km |
26:29 |
5:18 |
|
| 10/11/2012 |
Run |
Bothasig 10k |
Easy |
10.1 km |
54:40 |
5:25 |
|
| 10/10/2012 |
Run |
My 5k |
Easy |
5.0 km |
26:47 |
5:22 |
|
| 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 |
|
| 10/8/2012 |
Run |
Cape Point Explore |
Easy |
10.0 km |
52:56 |
5:18 |
|
| 10/6/2012 |
Run |
Kloof C., Blockhouse return |
Trail run |
16.0 km |
1:45:20 |
6:35 |
|
| 10/5/2012 |
Run |
My 5k |
Easy |
5.0 km |
26:38 |
5:20 |
|
| 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 |
|
| 9/29/2012 |
Run |
Pipe, Corridor, Kasteel |
Trail run |
15.0 km |
1:38:00 |
6:32 |
|
| 9/27/2012 |
Run |
Bothasig 10k |
Easy |
10.1 km |
57:40 |
5:43 |
|
| 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 |
|
| 9/24/2012 |
Run |
Hills Loop |
Tempo |
15.5 km |
1:08:58 |
4:27 |
|
| 9/21/2012 |
Run |
My 5k |
Easy |
5.0 km |
24:45 |
4:57 |
|