Workouts

Summary
wait
Date ▼ Activity Course Type Distance Duration Pace  
4/25/2012 Run
ACRW 1xLap TT
 Easy 4.0 km 19:17 4:50
4/25/2012 Run
ACRW 1xLap TT
 Default 2.0 km 9:35 4:48
3/15/2012 Run
Treadmill
 Easy 4.0 km 18:32 4:38
11/3/2011 Run
Treadmill
 Interval 4.8 km 16:50 3:31
11/3/2011 Run
Treadmill
 Warm-up/Cool-dwn 2.0 km 9:16 4:38
10/5/2011 Run
ACRW 1xLap TT
 Default 8.0 km 36:48 4:36
10/5/2011 Run
ACRW 1xLap TT
 Default 8.0 km 34:41 4:21
10/4/2011 Run
Treadmill
 Interval 5.0 km 18:39 3:44
10/4/2011 Run
Treadmill
 Warm-up/Cool-dwn 4.0 km 18:35 4:39
10/2/2011 Run
Play-school run (short-cut home)
 Default 13.7 km 1:03:05 4:37
10/1/2011 Run
Nelspruit 7.4km
 Default 7.4 km 31:31 4:15
9/28/2011 Run
ACRW 1xLap TT
 Race 8.0 km 32:07 4:01
9/28/2011 Run
ACRW 1xLap TT
 Warm-up/Cool-dwn 2.0 km 8:09 4:05
9/26/2011 Run
Row Louw - Uitsig - R101 - Panorama - Row Louw
 Default 9.2 km 39:53 4:21
9/24/2011 Run
Rob Louw - Old JHB - Saxby - Rooihuiskraal
 Default 20.2 km 1:35:57 4:46
9/22/2011 Run
Rob Louw - Kestrel Ave (figure of 8)
 Default 7.3 km 31:01 4:16
9/21/2011 Run
ACRW Warm-up (around the club-house)
 Warm-up/Cool-dwn 0.7 km 3:45 5:22
9/21/2011 Run
ACRW 1xLap TT
 TT 8.0 km 36:41 4:36
9/20/2011 Run
Rob Louw - Kestrel Ave (figure of 8)
 Default 7.3 km 30:58 4:16
9/17/2011 Run
SA Cross-country Championships Bloemfontein
 Race 8.2 km 32:21 3:57
9/14/2011 Run
ACRW 1xLap TT
 TT 6.0 km 24:01 4:01
9/13/2011 Run
200m (Katz st)
 Interval 1.6 km 4:31 2:50
9/13/2011 Run
Row Louw - Around Uitsig High School
 Warm-up/Cool-dwn 4.6 km 20:37 4:31
9/11/2011 Run
Rob Louw - Around PnP - Panorama - Back via R101
 Default 14.1 km 1:05:20 4:38
9/9/2011 Run
Play-school run (short-cut home)
 Default 13.7 km 1:02:40 4:35
9/7/2011 Run
ACRW 1xLap TT
 TT 6.0 km 24:17 4:03
9/7/2011 Run
ACRW 1xLap TT
 Default 2.0 km 8:00 4:00
9/6/2011 Run
Treadmill
 Default 4.0 km 16:14 4:04
9/6/2011 Run
Treadmill
 Default 4.0 km 17:02 4:16
9/3/2011 Run
Spirit of Flight 10 km
 Race 10.0 km 40:28 4:03
9/1/2011 Run
Treadmill
 Default 4.0 km 16:54 4:14
8/31/2011 Run
ACRW 1xLap TT
 TT 6.0 km 23:36 3:56
8/31/2011 Run
ACRW 1xLap TT
 Warm-up/Cool-dwn 2.0 km 8:11 4:06
8/29/2011 Run
Treadmill
 Interval 4.0 km 14:08 3:32
8/29/2011 Run
Treadmill
 Warm-up/Cool-dwn 2.0 km 9:18 4:39
8/28/2011 Run
Row Louw - Mall@Reds back via Theuns van Niekerk
 Long 12.3 km 57:07 4:38
8/25/2011 Run
Row Louw - Uitsig High School
 Tempo 2.6 km 9:23 3:41
8/24/2011 Run
ACRW 1xLap TT
 TT 6.0 km 25:55 4:20
8/23/2011 Run
Treadmill
 Tempo 4.0 km 16:42 4:11
8/22/2011 Run
Rob Louw - Kestrel Ave (figure of 8)
 Default 7.3 km 30:02 4:08
8/17/2011 Run
ACRW 1xLap TT
 TT 4.0 km 15:15 3:49
8/17/2011 Run
ACRW 1xLap TT
 Warm-up/Cool-dwn 2.0 km 8:53 4:27
8/15/2011 Run
Treadmill
 Tempo 4.0 km 15:37 3:55
8/15/2011 Run
Treadmill
 Warm-up/Cool-dwn 1.0 km 4:47 4:47
8/13/2011 Run
Play-school run (short-cut home)
 Default 13.7 km 1:00:35 4:26
8/11/2011 Run
Treadmill
 Interval 4.0 km 14:59 3:45
8/11/2011 Run
Treadmill
 Warm-up/Cool-dwn 2.0 km 9:53 4:57
8/10/2011 Run
ACRW 1xLap TT
 TT 6.0 km 25:00 4:10
8/10/2011 Run
ACRW 1xLap TT
 Warm-up/Cool-dwn 4.0 km 19:35 4:54
8/7/2011 Run
Midlands farm to Cedarville (train track) and back
 Default 13.1 km 1:00:32 4:38
8/3/2011 Run
Treadmill
 Default 4.0 km 17:16 4:19
8/1/2011 Run
Rob Louw - Kestrel Ave (figure of 8)
 Default 7.3 km 30:34 4:13
7/27/2011 Run
ACRW 1xLap TT
 TT 6.0 km 23:46 3:58
7/25/2011 Run
Treadmill
 Interval 4.0 km 15:19 3:50
7/25/2011 Run
Treadmill
 Warm-up/Cool-dwn 2.0 km 9:37 4:49
7/23/2011 Run
Row Louw - Uitsig - R101 - Panorama - Row Louw
 Default 9.2 km 38:51 4:14
7/20/2011 Run
ACRW 1xLap TT
 TT 4.0 km 15:12 3:48
7/19/2011 Run
Treadmill
 Default 4.0 km 17:24 4:21
7/16/2011 Run
Springbok Vasbyt 10km
 Race 10.5 km 50:27 4:49
7/13/2011 Run
ACRW 1xLap TT
 TT 6.0 km 25:35 4:16
7/11/2011 Run
Treadmill
 Warm-up/Cool-dwn 3.0 km 14:00 4:40
7/9/2011 Run
Irene Clover milk run (15km)
 Race 15.0 km 1:06:27 4:26
7/8/2011 Run
Row Louw - Around Uitsig High School
 Default 4.6 km 19:10 4:12
7/6/2011 Run
Rob Louw - Kestrel Ave (figure of 8)
 Default 7.3 km 31:46 4:23
7/2/2011 Run
Play-school run (short-cut home)
 Default 13.7 km 1:04:30 4:43
6/30/2011 Run
Treadmill
 Default 4.0 km 18:47 4:42
6/29/2011 Run
ACRW 1xLap TT
 TT 2.0 km 8:22 4:11
6/18/2011 Run
2011 Cross-country inter-provincial (Polokwane)
 Race 7.5 km 30:06 4:01
6/15/2011 Run
ACRW 1xLap TT
 Warm-up/Cool-dwn 2.0 km 9:28 4:44
6/15/2011 Run
ACRW 1xLap TT
 TT 4.0 km 16:02 4:01
6/13/2011 Run
Rob Louw - Quarry
 Default 3.3 km 13:38 4:05
6/13/2011 Run
Uitsig high school gate - Rob Louw
 Warm-up/Cool-dwn 1.3 km 5:27 4:12
6/13/2011 Run
Rob Louw - Uitsig high school gate
 Warm-up/Cool-dwn 1.3 km 5:36 4:19
6/10/2011 Run
Rob Louw - Kestrel Ave (figure of 8)
 Default 7.3 km 30:14 4:10
6/8/2011 Run
ACRW 1xLap TT
 TT 4.0 km 17:24 4:21
6/8/2011 Run
ACRW 1xLap TT
 Warm-up/Cool-dwn 2.0 km 8:56 4:28
6/3/2011 Run
Treadmill
 Easy 2.0 km 11:57 5:59
5/29/2011 Run
Comrades Ultra-marathon (up run)
 Race 87.0 km 8:11:04 5:39
5/28/2011 Run   Easy 3.0 km 22:50 7:37
5/25/2011 Run
ACRW 1xLap TT
 Easy 6.0 km 30:29 5:05
5/24/2011 Run   Default 6.0 km 29:25 4:55
5/22/2011 Run
Row Louw - Around Uitsig High School
 Default 4.6 km 21:53 4:48
5/21/2011 Run
ACRW 1xLap Comrades Shuttle (2)
 Default 6.1 km 34:26 5:38
5/21/2011 Run
ACRW 1xLap Comrades Shuttle
 Default 6.2 km 27:17 4:25
5/19/2011 Run
Play-school run (short-cut home)
 Default 13.7 km 1:04:42 4:44
5/18/2011 Run
Rob Louw - Samrand - Bedford St - Back Via Yelanda st
 Default 10.3 km 49:03 4:45
5/17/2011 Run
Play-school run (short-cut home)
 Default 13.7 km 1:08:07 4:59
5/15/2011 Run   Default 29.3 km 2:26:08 5:00
5/14/2011 Run   Easy 30.3 km 2:59:24 5:56
5/12/2011 Run
Play-school run (short-cut home)
 Default 13.7 km 1:06:01 4:50
5/11/2011 Run
ACRW 1xLap TT
 TT 8.0 km 31:52 3:59
5/11/2011 Run
ACRW 1xLap TT
 Warm-up/Cool-dwn 4.0 km 19:07 4:47
5/10/2011 Run
Row Louw - Around Uitsig High School
 Warm-up/Cool-dwn 4.6 km 21:53 4:48
5/10/2011 Run
1x 2min Hill (Jan Ellis)
 Hill 9.0 km 42:47 4:46
5/10/2011 Run
Row Louw - Around Uitsig High School
 Warm-up/Cool-dwn 4.6 km 22:57 5:02
5/8/2011 Run   Easy 21.1 km 2:03:37 5:52
5/7/2011 Run
Jackie Mekler 25km (2011 route)
 Race 25.0 km 2:00:30 4:50
5/6/2011 Run
Rob Louw - Kestrel Ave (figure of 8)
 Default 7.3 km 32:47 4:31
5/5/2011 Run
Play-school run (short-cut home)
 Default 13.7 km 1:03:45 4:40
5/4/2011 Run
ACRW 1xLap TT
 TT 8.0 km 33:29 4:12
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