Workouts

Summary
wait
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    
7/19/2011 Run
3k time trial
 Race 3.0 km 12:16 4:06
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
7/25/2011 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 BP and back
 Easy 1.9 km 9:00 4:42
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
8/6/2011 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
8/16/2011 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
Steve's Edgemead 10k
 Tempo 10.0 km 48:59 4:54
8/18/2011 Run
My 5k
 Easy 5.0 km 24:45 4:57
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
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
8/23/2011 Run
My 5k
 Easy 5.0 km 24:50 4:58
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
5k Time Trial
 Race 5.0 km 21:08 4:14
9/27/2011 Run
to time trial and back
 Easy 5.5 km 27:00 4:55
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
5k Time Trial
 Race 5.0 km 22:15 4:27
10/11/2011 Run
to time trial and back
 Easy 5.5 km 28:00 5:06
10/11/2011 Run
My 5k
 Easy 5.0 km 24:43 4:57
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
To 3 Garages Club run & back
 Easy 15.5 km 1:28:48 5:44
10/20/2011 Run
My 5k
 Tempo 5.0 km 22:33 4:31
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
to time trial and back
 Easy 5.5 km 26:27 4:49
10/25/2011 Run
My 5k
 Easy 5.0 km 23:43 4:45
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
To 3 Garages Club run & back
 Easy 15.5 km 1:16:28 4:56
10/27/2011 Run
My 5k
 Easy 5.0 km 25:53 5:11
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
10/31/2011 Run
My 5k
 Tempo 5.0 km 22:13 4:27
11/1/2011 Run
Reeds 10k
 Tempo 10.0 km 46:06 4:37
11/1/2011 Run
My 5k
 Easy 5.0 km 24:58 5:00
11/2/2011 Run
My 5k
 Easy 5.0 km 24:39 4:56
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