Workouts

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Date Activity ▲ Course Type Distance Duration Pace   12/5/2007 Bike Random Route Easy 3.0 km 11:48 3:56 12/5/2007 Bike Random Route Easy 3.0 km 11:21 3:47 8/3/2008 Bike Random Route Race 20.0 km 1:12:32 3:38 2/22/2009 Bike Random Route Race 10.0 km 30:00 3:00 4/27/2013 Bike Random Route Race 19.5 km 1:51:44 5:44 6/28/2014 Bike Random Route Race 25.0 km 1:22:00 3:17 9/18/2014 Bike Random Route Easy 7.4 km 33:00 4:27 11/29/2014 Bike Noon to Moon Race 27.4 km 2:04:07 4:32 6/27/2015 Bike The Big 5 Komatipoort Race 45.0 km 2:45:00 3:40 9/20/2015 Bike Random Route Easy 37.4 km 2:43:17 4:22 10/10/2015 Bike KMIA Mountain Bike Race 30.0 km 3:00:00 6:00 11/15/2015 Bike Momentum 94.7 Race 94.7 km 5:52:42 3:44 6/6/2016 Bike Random Route Easy 12.5 km 51:00 4:06 10/11/2016 Bike Random Route Easy 11.0 km 57:26 5:14 10/25/2016 Bike Random Route Easy 10.7 km 47:10 4:25 8/22/2019 Bike Random Route Easy 6.4 km 24:09 3:46 2/22/2009 Swim Random Route Mixed 400.0 m 22:00 55:00 7/19/2010 Weights       1:00:00   7/20/2010 Weights       1:00:00   7/28/2008 Elliptical   Default 6.7 km 36:00 5:24 7/30/2008 Elliptical   Default 3.1 km 15:00 4:48 8/11/2008 Elliptical   Default 4.9 km 24:00 4:54 8/18/2008 Elliptical   Default 4.1 km 20:00 4:53 8/28/2008 Elliptical   Default 5.0 km 23:39 4:44 9/1/2008 Elliptical   Default 3.5 km 16:00 4:39 9/4/2008 Elliptical   Default 5.0 km 23:02 4:37 9/25/2008 Elliptical   Default 6.2 km 30:00 4:51 10/27/2008 Elliptical   Default 3.4 km 16:00 4:43 10/30/2008 Elliptical   Default 5.0 km 23:36 4:44 11/26/2008 Elliptical   Default 7.5 km 20:00 2:40 7/7/2010 Elliptical   Default   10:00   7/7/2010 Elliptical   Default 1.9 km 10:00 5:20 7/12/2010 Elliptical   Default 1.5 km 7:38 5:00 7/14/2010 Elliptical   Default   10:00   7/14/2010 Elliptical   Default 2.5 km 10:00 3:58 7/15/2010 Elliptical   Default   10:00   7/19/2010 Elliptical   Default 3.5 km 17:15 4:54 7/20/2010 Elliptical   Default 2.1 km 10:00 4:52 7/26/2010 Elliptical   Default 3.6 km 16:42 4:36 7/28/2010 Elliptical   Default 2.1 km 10:00 4:46 7/28/2010 Elliptical   Default 10.6 km 10:00 0:57 8/2/2010 Elliptical   Default 1500.0 m 6:51 4:34 9/8/2010 Elliptical   Default   10:00   1/4/2007 Run Random Route Tempo 5.0 km 38:17 7:40 1/11/2007 Run Random Route Tempo 4.0 km 31:45 7:57 1/13/2007 Run Random Route Long 9.0 km 1:07:00 7:27 1/15/2007 Run Random Route Easy 5.0 km 50:00 10:00 1/17/2007 Run Powerade Nite Race 10km Race 10.0 km 1:16:55 7:42 1/25/2007 Run Random Route Tempo 4.0 km 29:00 7:15 1/27/2007 Run Random Route Long 11.0 km 1:19:24 7:14 2/1/2007 Run 4KM TT Impala Right Tempo 4.0 km 27:05 6:47 2/3/2007 Run Random Route Easy 3.0 km 25:00 8:20 2/5/2007 Run Random Route Easy 4.0 km 32:00 8:00 2/7/2007 Run Random Route Easy 4.0 km 33:00 8:15 2/8/2007 Run 4km TT Impala Left Tempo 4.0 km 27:10 6:48 2/10/2007 Run Random Route Long 16.0 km 2:01:09 7:35 2/14/2007 Run Random Route Easy 4.0 km 30:47 7:42 2/15/2007 Run Random Route Tempo 4.0 km 28:44 7:11 2/17/2007 Run Random Route Race 10.0 km 1:05:07 6:31 3/13/2007 Run Random Route Easy 4.6 km 34:02 7:24 3/14/2007 Run Random Route Easy 6.6 km 52:54 8:01 3/15/2007 Run Random Route Tempo 4.0 km 34:04 8:31 3/17/2007 Run Memorial Run 10km Race 10.0 km 1:16:11 7:38 3/19/2007 Run Random Route Easy 8.1 km 1:01:52 7:39 3/20/2007 Run Random Route Easy 4.0 km 32:38 8:10 3/22/2007 Run 5km TT Uplands School Gate Tempo 5.0 km 36:30 7:18 3/24/2007 Run Random Route Long 10.5 km 1:24:15 8:02 3/26/2007 Run Random Route Easy 3.8 km 28:29 7:30 3/26/2007 Run Random Route Easy 5.4 km 42:55 7:57 3/31/2007 Run Longtom 21.1km Race 21.1 km 2:20:57 6:41 4/16/2007 Run Random Route Easy 4.4 km 33:18 7:35 4/17/2007 Run Random Route Easy 5.6 km 43:09 7:43 4/21/2007 Run Loskop 21.1km Race 21.1 km 2:59:35 8:31 4/25/2007 Run Random Route Easy 2.7 km 23:42 8:47 4/26/2007 Run 4km TT Impala Left Tempo 4.0 km 35:31 8:53 5/1/2007 Run Random Route Race 19.0 km 2:51:57 9:03 5/12/2007 Run Selati 10km Race 10.0 km 1:18:59 7:54 6/25/2007 Run Random Route Easy 2.8 km 23:46 8:30 7/7/2007 Run Hall's 10km Race 10.0 km 1:24:00 8:24 7/9/2007 Run Random Route Easy 2.8 km 22:13 7:57 7/14/2007 Run Springbok Vasbyt 13km Race 13.0 km 1:44:30 8:03 7/17/2007 Run Random Route Easy 4.0 km 32:32 8:08 7/18/2007 Run Random Route Easy 4.0 km 28:53 7:14 7/21/2007 Run Hazyview Banana Run 10km Race 10.0 km 1:13:34 7:22 7/24/2007 Run Random Route Tempo 4.0 km 28:57 7:15 8/1/2007 Run Random Route Tempo 2.0 km 13:22 6:41 8/4/2007 Run Skukuza 21.1 Race 21.1 km 2:40:08 7:36 8/14/2007 Run Random Route Easy 4.0 km 28:33 7:09 9/1/2007 Run Random Route Race 10.0 km 1:11:34 7:10 9/6/2007 Run Random Route Easy 3.0 km 25:54 8:38 9/11/2007 Run Random Route Easy 6.4 km 53:39 8:23 9/15/2007 Run Om die dammetjie 10km Race 10.0 km 1:07:54 6:48 10/3/2007 Run Random Route Easy 4.0 km 33:01 8:16 10/9/2007 Run Random Route Easy 4.0 km 35:01 8:46 10/13/2007 Run Graskop 10km Race 10.0 km 1:24:55 8:30 10/20/2007 Run Random Route Easy 4.0 km 34:21 8:36 10/22/2007 Run Random Route Easy 3.0 km 22:00 7:20 10/23/2007 Run Random Route Easy 3.0 km 22:38 7:33 10/24/2007 Run Random Route Easy 3.4 km 20:19 5:59 11/10/2007 Run Kaapsehoop 10km Race 10.0 km 1:08:02 6:49