| Date |
Activity ▲ |
Course |
Type |
Distance |
Duration |
Pace |
|
| 11/3/2011 |
Run |
My 5k |
Easy |
5.0 km |
23:31 |
4:43 |
 |
| 11/3/2011 |
Run |
World Estates 10k |
Hill |
10.1 km |
48:05 |
4:46 |
|
| 11/4/2011 |
Run |
My 5k |
Easy |
5.0 km |
25:43 |
5:09 |
|
| 11/5/2011 |
Run |
Big Mama Reverse |
Long |
31.5 km |
2:52:19 |
5:29 |
|
| 11/7/2011 |
Run |
My 5k |
Easy |
5.0 km |
24:02 |
4:49 |
|
| 11/8/2011 |
Run |
5k Time Trial |
Race |
5.0 km |
20:44 |
4:09 |
|
| 11/8/2011 |
Run |
My 5k |
Easy |
5.0 km |
22:27 |
4:30 |
|
| 11/8/2011 |
Run |
to time trial and back |
Easy |
5.5 km |
26:30 |
4:50 |
|
| 11/9/2011 |
Run |
My 5k |
Easy |
5.0 km |
25:28 |
5:06 |
|
| 11/10/2011 |
Run |
My 5k |
Easy |
5.0 km |
23:27 |
4:42 |
|
| 11/11/2011 |
Run |
My 5k |
Easy |
5.0 km |
23:43 |
4:45 |
|
| 11/12/2011 |
Run |
Carl Bremer and Edgemead loop |
Long |
22.5 km |
1:55:20 |
5:08 |
|
| 11/14/2011 |
Run |
My 5k |
Easy |
5.0 km |
23:31 |
4:43 |
|
| 11/15/2011 |
Run |
My 5k |
Easy |
5.0 km |
23:02 |
4:37 |
|
| 11/15/2011 |
Run |
5k Time Trial |
Race |
5.0 km |
24:45 |
4:57 |
|
| 11/15/2011 |
Run |
to time trial and back the long way |
Easy |
6.1 km |
27:43 |
4:33 |
|
| 11/19/2011 |
Run |
Winelands Marathon |
Race |
42.2 km |
4:09:42 |
5:56 |
|
| 11/22/2011 |
Run |
5k Time Trial |
Race |
5.0 km |
23:57 |
4:48 |
|
| 11/23/2011 |
Run |
My 5k |
Easy |
5.0 km |
23:40 |
4:44 |
|
| 11/26/2011 |
Run |
jip loop |
Long |
17.8 km |
1:32:44 |
5:12 |
|
| 11/28/2011 |
Run |
My 5k |
Easy |
5.0 km |
24:42 |
4:57 |
|
| 11/29/2011 |
Run |
to time trial and back |
Easy |
5.5 km |
27:00 |
4:55 |
|
| 11/29/2011 |
Run |
My 5k |
Tempo |
5.0 km |
22:11 |
4:27 |
|
| 11/29/2011 |
Run |
5k Time Trial |
Race |
5.0 km |
21:45 |
4:21 |
|
| 11/30/2011 |
Run |
My 5k |
Easy |
5.0 km |
24:40 |
4:56 |
|
| 12/1/2011 |
Run |
Club Hill Repeats |
Hill |
6.3 km |
35:00 |
5:34 |
|
| 12/1/2011 |
Run |
My 5k |
Easy |
5.0 km |
24:45 |
4:57 |
|
| 12/2/2011 |
Run |
My 5k |
Easy |
5.0 km |
24:39 |
4:56 |
|
| 12/3/2011 |
Run |
Kloof Corner to Platterklip Return |
Trail run |
6.0 km |
39:49 |
6:39 |
|
| 12/3/2011 |
Run |
|
Trail Race |
6.0 km |
33:39 |
5:37 |
|
| 12/5/2011 |
Run |
My 5k |
Fartlek |
5.0 km |
23:35 |
4:43 |
|
| 12/6/2011 |
Run |
My 5k |
Easy |
5.0 km |
24:17 |
4:52 |
|
| 12/6/2011 |
Run |
warm up |
Easy |
2.0 km |
10:00 |
5:00 |
|
| 12/6/2011 |
Run |
5k Time Trial |
Race |
5.0 km |
20:47 |
4:10 |
|
| 12/7/2011 |
Run |
My 5k |
Easy |
5.0 km |
24:11 |
4:51 |
|
| 12/8/2011 |
Run |
My 5k |
Easy |
5.0 km |
23:39 |
4:44 |
|
| 12/9/2011 |
Run |
My 5k |
Tempo |
5.0 km |
22:11 |
4:27 |
|
| 12/10/2011 |
Run |
AVBOB 15k |
Race |
15.0 km |
1:08:50 |
4:36 |
|
| 12/11/2011 |
Run |
Lions Head |
Trail run |
4.0 km |
35:44 |
8:56 |
|
| 12/12/2011 |
Run |
My 5k |
Easy |
5.0 km |
25:23 |
5:05 |
|
| 12/13/2011 |
Run |
5k Time Trial |
Race |
5.0 km |
22:56 |
4:36 |
|
| 12/13/2011 |
Run |
to timetrial and back |
Easy |
5.6 km |
26:08 |
4:40 |
|
| 12/13/2011 |
Run |
cool down |
Easy |
2.0 km |
10:00 |
5:00 |
|
| 12/13/2011 |
Run |
My 5k |
Easy |
5.0 km |
23:38 |
4:44 |
|
| 12/14/2011 |
Run |
My 5k |
Tempo |
5.0 km |
21:59 |
4:24 |
|
| 12/15/2011 |
Run |
To 3 Garages Club run & back |
Easy |
15.6 km |
1:20:35 |
5:10 |
|
| 12/15/2011 |
Run |
My 5k |
Easy |
5.0 km |
23:49 |
4:46 |
|
| 12/16/2011 |
Run |
3Anchor,Promonade&Campsbay drive |
Hill |
17.0 km |
1:18:00 |
4:36 |
|
| 12/18/2011 |
Run |
Lions Head |
Trail run |
4.0 km |
36:20 |
9:05 |
|
| 12/19/2011 |
Run |
My 5k |
Easy |
5.0 km |
27:28 |
5:30 |
|
| 12/20/2011 |
Run |
5k Time Trial |
Race |
5.0 km |
21:30 |
4:18 |
|
| 12/20/2011 |
Run |
to timetrial and back |
Easy |
5.6 km |
26:20 |
4:43 |
|
| 12/20/2011 |
Run |
My 5k |
Easy |
5.0 km |
22:55 |
4:35 |
|
| 12/21/2011 |
Run |
My 5k |
Easy |
5.0 km |
23:59 |
4:48 |
|
| 12/21/2011 |
Run |
Growthpoint sundowner 10k |
Race |
10.0 km |
1:25:23 |
8:33 |
|
| 12/22/2011 |
Run |
My 5k |
Easy |
5.0 km |
24:55 |
4:59 |
|
| 12/23/2011 |
Run |
My 5k |
Easy |
5.0 km |
25:01 |
5:01 |
|
| 12/24/2011 |
Run |
Big Mama Reverse |
Long |
33.0 km |
3:02:00 |
5:31 |
|
| 12/26/2011 |
Run |
My 5k |
Easy |
5.0 km |
23:20 |
4:40 |
|
| 12/27/2011 |
Run |
Pipe, Corridor, Kasteel |
Trail run |
14.7 km |
1:36:54 |
6:36 |
|
| 12/28/2011 |
Run |
Reeds 10k |
Easy |
10.0 km |
54:55 |
5:30 |
|
| 12/29/2011 |
Run |
Pipe to Slangolie return |
Trail run |
11.0 km |
1:28:00 |
8:00 |
|
| 12/30/2011 |
Run |
Edgemead Monte Vista Loop |
Easy |
11.5 km |
1:02:13 |
5:25 |
|
| 12/30/2011 |
Run |
Runners Memorial |
Race |
8.0 km |
35:35 |
4:27 |
|
| 12/31/2011 |
Run |
Zoo, C. Nek, AlphenRun |
Long |
28.5 km |
3:18:00 |
6:57 |
|
| 1/2/2012 |
Run |
Reeds 10k |
Easy |
10.0 km |
56:15 |
5:37 |
|
| 1/3/2012 |
Run |
Kloof C., Blockhouse return |
Trail run |
17.3 km |
1:41:10 |
5:51 |
|
| 1/4/2012 |
Run |
Promenade Interval |
Interval |
2.5 km |
15:37 |
6:15 |
|
| 1/4/2012 |
Run |
warm up |
Easy |
2.0 km |
|
|
|
| 1/4/2012 |
Run |
My 5k |
Easy |
5.0 km |
25:00 |
5:00 |
|
| 1/5/2012 |
Run |
World Estate Half |
Hill |
21.0 km |
1:55:56 |
5:32 |
|
| 1/6/2012 |
Run |
My 5k |
Easy |
5.0 km |
29:40 |
5:56 |
|
| 1/7/2012 |
Run |
Bay to Bay |
Long |
30.0 km |
2:41:00 |
5:22 |
|
| 1/9/2012 |
Run |
My 5k |
Easy |
5.0 km |
27:27 |
5:30 |
|
| 1/10/2012 |
Run |
Totem Pool |
Trail run |
5.9 km |
41:36 |
7:07 |
|
| 1/10/2012 |
Run |
Beaverlac Secret pool |
Trail run |
4.8 km |
28:29 |
6:00 |
|
| 1/11/2012 |
Run |
Beaverlac Most Awesome |
Trail run |
13.8 km |
1:39:45 |
7:14 |
|
| 1/12/2012 |
Run |
Beaverlac Most Awesome full |
Trail run |
13.9 km |
1:19:32 |
5:45 |
|
| 1/13/2012 |
Run |
Beaverlac Africa Gate |
Trail run |
13.7 km |
1:32:56 |
6:48 |
|
| 1/14/2012 |
Run |
Fissershok Long Run |
Long |
38.5 km |
3:38:34 |
5:41 |
|
| 1/16/2012 |
Run |
My 5k |
Easy |
5.0 km |
24:39 |
4:56 |
|
| 1/17/2012 |
Run |
My 5k |
Easy |
5.0 km |
23:46 |
4:46 |
|
| 1/17/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
21:43 |
4:21 |
|
| 1/17/2012 |
Run |
warm up, cool down |
Easy |
5.5 km |
28:30 |
5:11 |
|
| 1/19/2012 |
Run |
Tony's 10k |
Easy |
10.0 km |
54:15 |
5:26 |
|
| 1/20/2012 |
Run |
My 5k |
Easy |
5.0 km |
27:40 |
5:32 |
|
| 1/21/2012 |
Run |
Red Hill Marathon |
Race |
42.2 km |
4:15:14 |
6:03 |
|
| 1/23/2012 |
Run |
Clives 10k Edgemead |
Easy |
10.5 km |
57:27 |
5:29 |
|
| 1/24/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
21:33 |
4:19 |
|
| 1/24/2012 |
Run |
warm up, cool down |
Easy |
5.6 km |
28:03 |
5:01 |
|
| 1/25/2012 |
Run |
Hills with Clive (Platterkloof) |
Hill |
13.5 km |
1:08:07 |
5:03 |
|
| 1/26/2012 |
Run |
Bothasig 10k |
Easy |
10.1 km |
53:24 |
5:18 |
|
| 1/28/2012 |
Run |
Oceans 53 to Firgrove Butterfly loop |
Long |
30.1 km |
2:48:06 |
5:36 |
|
| 1/30/2012 |
Run |
Edgemead Monte Vista Loop |
Easy |
10.5 km |
55:20 |
5:17 |
|
| 1/31/2012 |
Run |
5k Time Trial |
Race |
5.0 km |
20:47 |
4:10 |
|
| 1/31/2012 |
Run |
warm up, cool down |
Easy |
5.5 km |
27:30 |
5:00 |
|
| 2/1/2012 |
Run |
Hills with Clive (Platterkloof) |
Hill |
13.5 km |
1:08:11 |
5:04 |
|
| 2/2/2012 |
Run |
Bothasig 10k |
Easy |
10.1 km |
51:44 |
5:08 |
|
| 2/4/2012 |
Run |
zoo to hout bay, out and back |
Long |
36.1 km |
3:18:20 |
5:30 |
|
| 2/6/2012 |
Run |
Clives 10k Edgemead |
Easy |
10.3 km |
53:29 |
5:12 |
|