Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
7/12/2011 |
Run |
To 3k time trial and back |
Race |
8.5 km |
|
|
|
7/16/2011 |
Run |
Bastille Day 25 Trail |
Trail Race |
25.0 km |
2:35:30 |
6:14 |
|
7/18/2011 |
Run |
|
Fartlek |
3.0 km |
|
|
|
7/18/2011 |
Weights |
|
|
|
|
|
|
7/19/2011 |
Run |
3k time trial |
Race |
3.0 km |
12:16 |
4:06 |
|
7/21/2011 |
Weights |
|
|
|
30:00 |
|
|
7/22/2011 |
Run |
Edgemead 10k |
Tempo |
10.0 km |
49:06 |
4:55 |
|
7/23/2011 |
Run |
Pipe, Corridor, Kasteel |
Trail run |
15.0 km |
1:59:06 |
7:57 |
|
7/24/2011 |
Weights |
|
|
|
|
|
|
7/25/2011 |
Run |
My 5k |
Tempo |
5.0 km |
23:53 |
4:47 |
|
7/26/2011 |
Run |
To 5k Time Trial and back |
Easy |
5.5 km |
30:00 |
5:28 |
|
7/26/2011 |
Run |
5k Time Trial |
Race |
5.0 km |
22:03 |
4:25 |
|
7/28/2011 |
Run |
To 3 Garages Club run & back |
Easy |
15.0 km |
1:28:00 |
5:52 |
|
7/30/2011 |
Run |
Rhodes mem. to K Bosch Cecilia Gate |
Trail run |
15.0 km |
2:00:00 |
8:00 |
|
8/2/2011 |
Run |
to time trial and back |
Easy |
5.5 km |
30:00 |
5:28 |
|
8/2/2011 |
Run |
5k Time Trial |
Race |
5.0 km |
24:43 |
4:57 |
|
8/2/2011 |
Run |
To BP and back |
Easy |
1.9 km |
9:00 |
4:42 |
|
8/6/2011 |
Run |
Outeniqua Traverse |
Trail Race |
38.0 km |
5:35:58 |
8:51 |
|
8/13/2011 |
Run |
Trail bundu bash to sentinal wreck |
Trail run |
10.0 km |
1:30:00 |
9:00 |
|
8/15/2011 |
Weights |
|
|
|
|
|
|
8/16/2011 |
Run |
To 5k Time Trial and back |
Easy |
10.5 km |
52:00 |
4:58 |
|
8/17/2011 |
Run |
My 5k |
Easy |
5.0 km |
26:00 |
5:12 |
|
8/18/2011 |
Run |
My 5k |
Easy |
5.0 km |
24:45 |
4:57 |
|
8/18/2011 |
Run |
Steve's Edgemead 10k |
Tempo |
10.0 km |
48:59 |
4:54 |
|
8/20/2011 |
Run |
Crazy leg 1 and Devils Peak return on Contour Path |
Trail run |
20.0 km |
2:57:35 |
8:53 |
|
8/22/2011 |
Run |
Bergandy 5k |
Fartlek |
5.0 km |
23:00 |
4:36 |
|
8/23/2011 |
Run |
My 5k |
Easy |
5.0 km |
24:50 |
4:58 |
|
8/23/2011 |
Run |
to time trial and back |
Easy |
5.5 km |
28:00 |
5:06 |
|
8/23/2011 |
Run |
5k Time Trial |
Race |
5.0 km |
21:29 |
4:18 |
|
8/25/2011 |
Run |
My 5k |
Tempo |
5.0 km |
24:11 |
4:51 |
|
8/25/2011 |
Run |
Bergandy club run with loop |
Easy |
17.3 km |
1:32:00 |
5:20 |
|
8/27/2011 |
Run |
Crazy leg 1&2 C.Nek - Kasteel -finish |
Trail run |
32.0 km |
4:05:00 |
7:40 |
|
8/29/2011 |
Run |
Bergandy 5k |
Fartlek |
5.0 km |
24:11 |
4:51 |
|
8/30/2011 |
Run |
My 5k |
Easy |
5.0 km |
26:17 |
5:16 |
|
8/30/2011 |
Run |
To 5k Time Trial and back |
Tempo |
10.5 km |
52:00 |
4:58 |
|
8/31/2011 |
Run |
My 5k |
Easy |
5.0 km |
27:11 |
5:27 |
|
9/1/2011 |
Run |
Bergandy loop and Steve's route 16.5 |
Long |
16.5 km |
1:26:01 |
5:13 |
|
9/3/2011 |
Run |
Crazy leg 3 and back excluding Mayberg |
Trail run |
22.0 km |
3:35:00 |
9:47 |
|
9/5/2011 |
Run |
My 5k interval |
Interval |
5.0 km |
24:00 |
4:48 |
|
9/6/2011 |
Run |
My 5k |
Tempo |
5.0 km |
23:11 |
4:39 |
|
9/6/2011 |
Run |
5k Time Trial |
Race |
5.0 km |
21:21 |
4:17 |
|
9/7/2011 |
Run |
My 5k |
Easy |
5.0 km |
26:45 |
5:21 |
|
9/8/2011 |
Run |
warm up, cool down |
Easy |
0.8 km |
5:00 |
6:15 |
|
9/8/2011 |
Run |
Steve's Edgemead 10k |
Tempo |
10.0 km |
46:48 |
4:41 |
|
9/9/2011 |
Run |
My 5k |
Easy |
5.0 km |
25:24 |
5:05 |
|
9/10/2011 |
Run |
Kloof C., Platterklip, Corridor,Kloof C. |
Trail run |
20.0 km |
2:32:44 |
7:39 |
|
9/11/2011 |
Run |
My 5k |
Tempo |
5.0 km |
22:53 |
4:35 |
|
9/13/2011 |
Run |
to time trial and back |
Easy |
5.5 km |
26:00 |
4:44 |
|
9/13/2011 |
Run |
5k Time Trial |
Race |
5.0 km |
22:05 |
4:25 |
|
9/14/2011 |
Run |
My 5k |
Easy |
5.0 km |
23:57 |
4:48 |
|
9/15/2011 |
Run |
Salamon Social |
Trail run |
7.0 km |
45:00 |
6:26 |
|
9/17/2011 |
Run |
Table Mountain Challenge |
Trail Race |
37.5 km |
5:12:28 |
8:20 |
|
9/20/2011 |
Run |
To 3k time trial and back |
Easy |
8.5 km |
45:00 |
5:18 |
|
9/21/2011 |
Run |
My 5k |
Easy |
5.0 km |
26:08 |
5:14 |
|
9/22/2011 |
Run |
My 5k |
Tempo |
5.0 km |
22:10 |
4:26 |
|
9/22/2011 |
Run |
World Estates 10k |
Hill |
10.0 km |
53:52 |
5:24 |
|
9/24/2011 |
Run |
Pipe to Slangolie return |
Trail run |
10.0 km |
54:01 |
5:25 |
|
9/25/2011 |
Run |
Melkbos beach |
Tempo |
3.0 km |
12:22 |
4:08 |
|
9/26/2011 |
Run |
My 5k |
Tempo |
5.0 km |
23:39 |
4:44 |
|
9/27/2011 |
Run |
My 5k |
Easy |
5.0 km |
26:38 |
5:20 |
|
9/27/2011 |
Run |
to time trial and back |
Easy |
5.5 km |
27:00 |
4:55 |
|
9/27/2011 |
Run |
5k Time Trial |
Race |
5.0 km |
21:08 |
4:14 |
|
9/28/2011 |
Run |
My 5k |
Easy |
5.0 km |
25:38 |
5:08 |
|
9/29/2011 |
Run |
My 5k |
Easy |
5.0 km |
23:57 |
4:48 |
|
9/29/2011 |
Run |
Reeds 10k |
Easy |
10.0 km |
51:24 |
5:09 |
|
9/30/2011 |
Run |
My 5k |
Easy |
5.0 km |
24:48 |
4:58 |
|
10/1/2011 |
Run |
Kloof C., Blockhouse return |
Trail run |
17.3 km |
1:37:00 |
5:37 |
|
10/3/2011 |
Run |
My 5k |
Tempo |
5.0 km |
21:51 |
4:23 |
|
10/4/2011 |
Run |
to time trial and back |
Easy |
5.5 km |
27:00 |
4:55 |
|
10/4/2011 |
Run |
5k Time Trial |
Race |
5.0 km |
21:56 |
4:24 |
|
10/5/2011 |
Run |
My 5k |
Easy |
5.0 km |
24:48 |
4:58 |
|
10/6/2011 |
Run |
My 5k |
Easy |
5.0 km |
24:50 |
4:58 |
|
10/7/2011 |
Run |
Reeds 10k |
Tempo |
10.0 km |
47:33 |
4:46 |
|
10/8/2011 |
Run |
KK,CONT,PK,MC,DAMS,KP,PIPE,FNSH |
Trail run |
20.0 km |
2:38:00 |
7:54 |
|
10/9/2011 |
Run |
Reeds 10k |
Tempo |
10.0 km |
48:03 |
4:49 |
|
10/11/2011 |
Run |
My 5k |
Easy |
5.0 km |
24:43 |
4:57 |
|
10/11/2011 |
Run |
to time trial and back |
Easy |
5.5 km |
28:00 |
5:06 |
|
10/11/2011 |
Run |
5k Time Trial |
Race |
5.0 km |
22:15 |
4:27 |
|
10/12/2011 |
Run |
My 5k |
Easy |
5.0 km |
26:26 |
5:18 |
|
10/13/2011 |
Run |
Bergandy, Reeds 15.15 |
Easy |
15.2 km |
1:13:54 |
4:53 |
|
10/14/2011 |
Run |
My 5k |
Easy |
5.0 km |
24:04 |
4:49 |
|
10/15/2011 |
Run |
Desmond's 28ks of hills |
Long |
28.0 km |
2:33:29 |
5:29 |
|
10/17/2011 |
Run |
My 5k |
Easy |
5.0 km |
24:13 |
4:51 |
|
10/18/2011 |
Run |
My 5k |
Easy |
5.0 km |
24:34 |
4:55 |
|
10/18/2011 |
Run |
to time trial and back |
Tempo |
5.5 km |
22:54 |
4:10 |
|
10/19/2011 |
Run |
My 5k |
Easy |
5.0 km |
24:52 |
4:59 |
|
10/20/2011 |
Run |
My 5k |
Tempo |
5.0 km |
22:33 |
4:31 |
|
10/20/2011 |
Run |
To 3 Garages Club run & back |
Easy |
15.5 km |
1:28:48 |
5:44 |
|
10/21/2011 |
Run |
My 5k |
Easy |
5.0 km |
23:32 |
4:43 |
|
10/22/2011 |
Run |
Reeds 10k |
Easy |
10.0 km |
48:08 |
4:49 |
|
10/23/2011 |
Run |
Constantia Grape Run |
Race |
21.1 km |
1:44:30 |
4:58 |
|
10/24/2011 |
Run |
My 5k |
Easy |
5.0 km |
28:11 |
5:39 |
|
10/25/2011 |
Run |
My 5k |
Easy |
5.0 km |
23:43 |
4:45 |
|
10/25/2011 |
Run |
to time trial and back |
Easy |
5.5 km |
26:27 |
4:49 |
|
10/25/2011 |
Run |
5k Time Trial |
Race |
5.0 km |
21:04 |
4:13 |
|
10/26/2011 |
Run |
My 5k |
Easy |
5.0 km |
24:00 |
4:48 |
|
10/27/2011 |
Run |
My 5k |
Easy |
5.0 km |
25:53 |
5:11 |
|
10/27/2011 |
Run |
To 3 Garages Club run & back |
Easy |
15.5 km |
1:16:28 |
4:56 |
|
10/28/2011 |
Run |
My 5k |
Easy |
5.0 km |
23:24 |
4:41 |
|
10/29/2011 |
Run |
3 ENGEN'S BIG MAMA |
Long |
33.7 km |
3:10:40 |
5:40 |
|