| Date |
Activity |
Course |
Type |
Distance ▲ |
Duration |
Pace |
|
| 7/18/2011 |
Weights |
|
|
|
|
|
 |
| 7/21/2011 |
Weights |
|
|
|
30:00 |
|
|
| 7/24/2011 |
Weights |
|
|
|
|
|
|
| 8/15/2011 |
Weights |
|
|
|
|
|
|
| 2/14/2012 |
Run |
warm up |
Easy |
0.8 km |
4:28 |
5:58 |
|
| 9/8/2011 |
Run |
warm up, cool down |
Easy |
0.8 km |
5:00 |
6:15 |
|
| 6/18/2013 |
Run |
1k cool down |
Easy |
1.0 km |
7:01 |
7:01 |
|
| 4/27/2012 |
Run |
Injury run |
Easy |
1.6 km |
10:11 |
6:22 |
|
| 4/27/2013 |
Run |
1.8 around the block |
Easy |
1.8 km |
9:48 |
5:27 |
|
| 8/9/2013 |
Run |
Platterklip down |
Easy |
1.9 km |
21:21 |
11:15 |
|
| 8/9/2013 |
Run |
Platterklip up |
Trail Race |
1.9 km |
40:31 |
21:20 |
|
| 8/17/2013 |
Run |
Platterklip up |
Trail Race |
1.9 km |
39:39 |
20:53 |
|
| 8/17/2013 |
Run |
Platterklip down |
Trail run |
1.9 km |
21:20 |
11:14 |
|
| 8/24/2013 |
Run |
Platterklip down |
Easy |
1.9 km |
17:43 |
9:20 |
|
| 8/24/2013 |
Run |
Platterklip down |
Easy |
1.9 km |
17:43 |
9:20 |
|
| 8/24/2013 |
Run |
Platterklip up |
Trail Race |
1.9 km |
36:39 |
19:18 |
|
| 8/2/2011 |
Run |
To BP and back |
Easy |
1.9 km |
9:00 |
4:42 |
|
| 12/6/2011 |
Run |
warm up |
Easy |
2.0 km |
10:00 |
5:00 |
|
| 12/13/2011 |
Run |
cool down |
Easy |
2.0 km |
10:00 |
5:00 |
|
| 1/4/2012 |
Run |
warm up |
Easy |
2.0 km |
|
|
|
| 2/19/2012 |
Run |
Around the school |
Easy |
2.0 km |
10:00 |
5:00 |
|
| 5/22/2012 |
Run |
2k cool down |
Easy |
2.0 km |
12:00 |
6:00 |
|
| 6/12/2012 |
Run |
2k cool down |
Easy |
2.0 km |
12:52 |
6:26 |
|
| 6/12/2012 |
Run |
TT 2k warm up |
Easy |
2.0 km |
10:30 |
5:15 |
|
| 6/13/2012 |
Run |
Lincon warm up |
Easy |
2.0 km |
|
|
|
| 6/13/2012 |
Run |
Lincon cool down |
Easy |
2.0 km |
12:40 |
6:20 |
|
| 6/19/2012 |
Run |
TT 2k warm up |
Easy |
2.0 km |
11:51 |
5:56 |
|
| 6/19/2012 |
Run |
2k cool down |
Easy |
2.0 km |
12:51 |
6:26 |
|
| 6/23/2012 |
Run |
2k warm up |
Easy |
2.0 km |
12:30 |
6:15 |
|
| 7/31/2012 |
Run |
2k warm up |
Easy |
2.0 km |
9:45 |
4:53 |
|
| 10/9/2012 |
Run |
2k cool down |
Easy |
2.0 km |
11:40 |
5:50 |
|
| 11/6/2012 |
Run |
2k warm up |
Easy |
2.0 km |
10:11 |
5:06 |
|
| 11/27/2012 |
Run |
2k cool down |
Easy |
2.0 km |
10:40 |
5:20 |
|
| 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 |
|
| 6/18/2013 |
Run |
2k warm up |
Easy |
2.0 km |
12:01 |
6:01 |
|
| 11/28/2012 |
Run |
Lions Head |
Race |
2.2 km |
21:12 |
9:39 |
|
| 11/28/2012 |
Run |
Lions Head down |
Race |
2.2 km |
11:37 |
5:17 |
|
| 12/17/2012 |
Run |
Lions Head |
Trail run |
2.2 km |
21:05 |
9:35 |
|
| 12/17/2012 |
Run |
Lions Head down |
Trail run |
2.2 km |
11:15 |
5:07 |
|
| 1/2/2013 |
Run |
Lions Head |
Race |
2.2 km |
20:55 |
9:31 |
|
| 1/2/2013 |
Run |
Lions Head down |
Trail run |
2.2 km |
11:55 |
5:25 |
|
| 8/24/2013 |
Run |
platterklip beacon to maclears and back |
Trail run |
2.3 km |
28:35 |
12:26 |
|
| 5/21/2012 |
Run |
Home from 3,2,1 Interval |
Easy |
2.4 km |
16:06 |
6:43 |
|
| 1/4/2012 |
Run |
Promenade Interval |
Interval |
2.5 km |
15:37 |
6:15 |
|
| 9/18/2012 |
Run |
2.5k warm up |
Easy |
2.5 km |
13:50 |
5:32 |
|
| 10/9/2012 |
Run |
2.5k warm up |
Easy |
2.5 km |
14:20 |
5:44 |
|
| 11/6/2012 |
Run |
2.5k cool down |
Easy |
2.5 km |
14:14 |
5:42 |
|
| 11/13/2012 |
Run |
2.5k cool down |
Easy |
2.5 km |
14:30 |
5:48 |
|
| 11/13/2012 |
Run |
2.5k warm up |
Easy |
2.5 km |
14:55 |
5:58 |
|
| 11/20/2012 |
Run |
2.5k cool down |
Easy |
2.5 km |
14:50 |
5:56 |
|
| 3/12/2013 |
Run |
2.5k warm up |
Tempo |
2.5 km |
11:41 |
4:41 |
|
| 5/21/2013 |
Run |
2.5k warm up |
Easy |
2.5 km |
13:11 |
5:17 |
|
| 5/28/2013 |
Run |
2.5k warm up |
Easy |
2.5 km |
13:11 |
5:17 |
|
| 7/10/2012 |
Run |
to time trial |
Tempo |
2.6 km |
11:51 |
4:34 |
|
| 7/10/2012 |
Run |
Back from TT |
Easy |
2.6 km |
14:46 |
5:41 |
|
| 7/17/2012 |
Run |
to time trial |
Easy |
2.6 km |
12:22 |
4:46 |
|
| 8/7/2012 |
Run |
to time trial |
Tempo |
2.6 km |
13:25 |
5:10 |
|
| 8/21/2012 |
Run |
to time trial |
Easy |
2.6 km |
13:10 |
5:04 |
|
| 8/21/2012 |
Run |
Back from TT |
Easy |
2.6 km |
16:10 |
6:14 |
|
| 12/11/2012 |
Run |
Back from TT |
Easy |
2.6 km |
14:37 |
5:38 |
|
| 12/11/2012 |
Run |
to time trial |
Tempo |
2.6 km |
12:29 |
4:49 |
|
| 1/15/2013 |
Run |
to time trial |
Easy |
2.6 km |
13:45 |
5:18 |
|
| 1/22/2013 |
Run |
Back from TT |
Easy |
2.6 km |
14:30 |
5:35 |
|
| 1/22/2013 |
Run |
to time trial |
Easy |
2.6 km |
13:45 |
5:18 |
|
| 6/4/2013 |
Run |
to time trial |
Easy |
2.6 km |
12:51 |
4:57 |
|
| 4/17/2012 |
Run |
TT warm up with Jason in Pram |
Easy |
2.7 km |
13:32 |
5:01 |
|
| 5/29/2012 |
Run |
to time trial |
Tempo |
2.7 km |
11:41 |
4:20 |
|
| 5/29/2012 |
Run |
Back from TT |
Easy |
2.7 km |
14:46 |
5:29 |
|
| 7/17/2012 |
Run |
Back from TT |
Easy |
2.7 km |
15:22 |
5:42 |
|
| 8/7/2012 |
Run |
Back from TT |
Easy |
2.7 km |
16:31 |
6:08 |
|
| 1/15/2013 |
Run |
Back from TT |
Easy |
2.7 km |
14:34 |
5:24 |
|
| 6/4/2013 |
Run |
Back from TT |
Easy |
2.7 km |
16:01 |
5:56 |
|
| 6/5/2012 |
Run |
to time trial |
Easy |
2.7 km |
14:08 |
5:10 |
|
| 1/29/2013 |
Run |
Back from TT |
Easy |
2.8 km |
15:10 |
5:31 |
|
| 1/29/2013 |
Run |
to time trial |
Tempo |
2.8 km |
12:45 |
4:39 |
|
| 11/10/2012 |
Run |
Platterklip from cable station |
Trail Race |
2.9 km |
18:42 |
6:34 |
|
| 4/17/2012 |
Run |
TT cool down with Jason in Pram |
Easy |
2.9 km |
18:16 |
6:18 |
|
| 6/5/2012 |
Run |
Back from TT |
Easy |
2.9 km |
15:55 |
5:25 |
|
| 7/18/2011 |
Run |
|
Fartlek |
3.0 km |
|
|
|
| 7/19/2011 |
Run |
3k time trial |
Race |
3.0 km |
12:16 |
4:06 |
|
| 9/25/2011 |
Run |
Melkbos beach |
Tempo |
3.0 km |
12:22 |
4:08 |
|
| 5/21/2012 |
Run |
To TT long |
Easy |
3.0 km |
16:03 |
5:21 |
|
| 7/24/2012 |
Run |
3k cool down |
Easy |
3.0 km |
17:20 |
5:47 |
|
| 7/31/2012 |
Run |
3k cool down |
Easy |
3.0 km |
17:23 |
5:48 |
|
| 9/18/2012 |
Run |
3k cool down |
Easy |
3.0 km |
15:17 |
5:06 |
|
| 11/20/2012 |
Run |
warm up with strides |
Easy |
3.0 km |
18:54 |
6:18 |
|
| 11/27/2012 |
Run |
3k warm up |
Easy |
3.0 km |
15:24 |
5:08 |
|
| 5/28/2013 |
Run |
3k cool down |
Easy |
3.0 km |
16:11 |
5:24 |
|
| 5/30/2012 |
Run |
Track 200m repeats |
Interval |
3500.0 m |
21:04 |
6:02 |
|
| 12/11/2011 |
Run |
Lions Head |
Trail run |
4.0 km |
35:44 |
8:56 |
|
| 12/18/2011 |
Run |
Lions Head |
Trail run |
4.0 km |
36:20 |
9:05 |
|
| 5/30/2012 |
Run |
Track Warm up, Cool down |
Easy |
4.0 km |
25:00 |
6:15 |
|
| 9/25/2012 |
Run |
TT warm up with Jason in Pram |
Easy |
4.0 km |
24:33 |
6:09 |
|
| 2/27/2013 |
Run |
Yasoo 800 |
Interval |
4.0 km |
17:12 |
4:18 |
|
| 6/13/2012 |
Run |
Lincon 6 x 400 |
Interval |
4400.0 m |
26:10 |
5:57 |
|
| 11/10/2012 |
Run |
Lion Heart |
Trail run |
4.4 km |
34:40 |
7:53 |
|
| 1/10/2012 |
Run |
Beaverlac Secret pool |
Trail run |
4.8 km |
28:29 |
6:00 |
|
| 7/25/2011 |
Run |
My 5k |
Tempo |
5.0 km |
23:53 |
4:47 |
|
| 7/26/2011 |
Run |
5k Time Trial |
Race |
5.0 km |
22:03 |
4:25 |
|