Workouts

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Date	Event	Course	Type	Distance	Time	Pace	Actions
12/1/2008	Strength Training			—	—	—
12/1/2008	Swim		Mixed	0.8 km	—	—
11/28/2008	Swim		Mixed	0.8 km	—	—
11/28/2008	Strength Training			—	—	—
11/27/2008	Strength Training			—	—	—
11/26/2008	Run	Gym loop	Easy	13 km	1:04:13	4:57
11/25/2008	Strength Training			—	—	—
11/25/2008	Swim		Mixed	0.5 km	—	—
11/24/2008	Swim		Mixed	0.5 km	—	—
11/24/2008	Strength Training			—	—	—
11/22/2008	Run	Winelands Marathon	Race	42.2 km	3:11:29	4:33
11/20/2008	Run	Sea Point Promenade	Moderate	6 km	26:25	4:25
11/16/2008	Run	Gym loop	Easy	12 km	59:26	4:58
11/14/2008	Run	Sea Point Promenade	Tempo	10 km	42:57	4:18
11/12/2008	Run	Gym loop	Easy	13 km	1:02:56	4:51
11/11/2008	Strength Training			—	—	—
11/9/2008	Run	Muizenberg	Long - moderate	25 km	1:58:45	4:45
11/7/2008	Run	Gym loop	Moderate	13 km	57:21	4:25
11/7/2008	Strength Training			—	—	—
11/6/2008	Run	Newlands / Kirstenbosch Trails	Trail - easy	10 km	50:00	5:00
10/31/2008	Strength Training			—	—	—
10/30/2008	Run	Constantia Nek	Trail - moderate	15 km	1:17:00	5:08
10/30/2008	Strength Training			—	—	—
10/29/2008	Run	Gym loop	Easy	12 km	59:31	4:58
10/27/2008	Strength Training			—	—	—
10/26/2008	Run	Grape Run Half Marathon	Race	21.1 km	1:35:28	4:32
10/23/2008	Run	Newlands / Kirstenbosch Trails	Trail - easy	7.5 km	42:50	5:43
10/22/2008	Run	Hamilton's speed work	Speed work	9 km	35:54	4:00
10/20/2008	Run	Sea Point Promenade	Strides	2.6 km	10:00	3:55
10/20/2008	Run	Gym loop	Very easy	11 km	56:10	5:07
10/19/2008	Run	Camps Bay Drive / Tafelberg Road	Long - easy	30 km	2:28:30	4:57
10/17/2008	Strength Training			—	—	—
10/16/2008	Run	Cecilia Forest Trails	Trail - easy	10 km	52:17	5:14
10/15/2008	Run	Sea Point Promenade	Moderate	10 km	45:54	4:36
10/13/2008	Strength Training			—	—	—
10/12/2008	Run	Gun Run Half Marathon	Race	21.1 km	1:24:50	4:02
10/12/2008	Run	Sea Point Promenade	Easy	1.5 km	7:05	4:44
10/10/2008	Run	Hamilton's speed work	Speed work	6.5 km	31:00	4:47
10/8/2008	Run	Hamilton's speed work	Speed work	7.5 km	33:52	4:31
10/6/2008	Run	Hamilton's speed work	Speed work	8.5 km	41:53	4:56
10/4/2008	Run	Signal Hill / Lions Head trails	Trail - easy	9.5 km	1:06:39	7:01
10/3/2008	Run	Hamilton's speed work	Speed work	11.5 km	53:37	4:40
10/1/2008	Strength Training			—	—	—
9/30/2008	Run	Tafelberg Road	Easy	12.8 km	59:53	4:42
9/29/2008	Run	Hamilton's speed work	Speed work	11 km	47:13	4:18
9/28/2008	Run	Elgin	Trail - easy	16 km	1:16:31	4:47
9/26/2008	Run	Gym loop	Easy	13 km	1:03:19	4:53
9/26/2008	Strength Training			—	—	—
9/22/2008	Strength Training			—	—	—
9/21/2008	Run	Sea Point / 12 Apostles	Long - moderate	20.5 km	1:36:54	4:44
9/20/2008	Run	High Level / Glengariff	Very easy	6.5 km	33:32	5:10
9/19/2008	Run	Tamboerskloof Reservoir	Easy	2 km	10:03	5:02
9/19/2008	Run	Tamboerskloof Reservoir	Speed work	6.7 km	26:15	3:54
9/19/2008	Run	Tamboerskloof Reservoir	Easy	4.3 km	20:26	4:48
9/15/2008	Strength Training			—	—	—
9/14/2008	Run	Sea Point / Camps Bay	Easy	14 km	1:10:16	5:02
9/13/2008	Run	Table Mountain Challenge 17km 3rd leg	Trail - hard	17.5 km	2:33:39	8:47
9/12/2008	Strength Training			—	—	—
9/10/2008	Run	Time Trial warm up	Very easy	2.5 km	14:52	5:57
9/10/2008	Run	Time Trial 5km	Race	5 km	17:40	3:32
9/10/2008	Run	Time Trial warm up	Very easy	2.5 km	12:35	5:02
9/10/2008	Strength Training			—	—	—
9/9/2008	Run	Sea Point Promenade	Easy	10 km	47:13	4:44
9/8/2008	Strength Training			—	—	—
9/7/2008	Run	Ou Kaapseweg / Fish Hoek loop	Long - moderate	25.5 km	2:01:27	4:46
9/5/2008	Run	Sea Point Promenade	Interval	13 km	54:34	4:12
9/5/2008	Strength Training			—	—	—
9/4/2008	Run	Sea Point Promenade	Moderate	10 km	45:06	4:31
9/3/2008	Run	Time Trial 8km	Tempo	8 km	30:37	3:50
9/3/2008	Run	Time Trial warm up	Easy	2.5 km	12:14	4:54
9/3/2008	Run	Time Trial warm up	Very easy	3 km	16:16	5:26
9/2/2008	Run	Sea Point Promenade	Moderate	10 km	45:57	4:36
9/1/2008	Strength Training			—	—	—
8/31/2008	Run	Newlands / Kirstenbosch Trails	Trail - moderate	20 km	1:45:55	5:18
8/30/2008	Strength Training			—	—	—
8/29/2008	Run	Sea Point Promenade	Interval	12 km	50:52	4:15
8/28/2008	Run	Sea Point Promenade	Easy	10 km	48:53	4:54
8/28/2008	Strength Training			—	—	—
8/27/2008	Run	Time Trial warm up	Very easy	2.5 km	13:10	5:16
8/27/2008	Run	Time Trial 8km	Tempo	8 km	30:31	3:49
8/27/2008	Run	Time Trial warm up	Very easy	2.5 km	13:23	5:22
8/26/2008	Strength Training			—	—	—
8/25/2008	Run	Sea Point / Camps Bay loop	Long - moderate	18.5 km	1:27:25	4:44
8/23/2008	Run	Sea Point Promenade	Interval	13 km	55:27	4:16
8/21/2008	Run	Sea Point Promenade	Very easy	10 km	52:16	5:14
8/21/2008	Strength Training			—	—	—
8/20/2008	Run	Time Trial warm up	Very easy	2 km	10:18	5:09
8/20/2008	Run	Sea Point Promenade	Tempo	5 km	18:44	3:45
8/20/2008	Run	Time Trial warm up	Very easy	2 km	10:01	5:01
8/19/2008	Run	Sea Point Promenade	Easy	10 km	47:42	4:47
8/18/2008	Strength Training			—	—	—
8/17/2008	Run	John Korasie 30km	Race	30 km	2:07:42	4:16
8/14/2008	Run	Gym loop	Moderate	13 km	58:04	4:28
8/13/2008	Run	Sea Point Promenade	Very easy	10 km	53:55	5:24
8/12/2008	Run	Gym loop	Tempo	13 km	53:22	4:07
8/11/2008	Strength Training			—	—	—
8/10/2008	Run	Tafelberg Road / Signal Hill	Long - easy	20 km	1:38:34	4:56
8/8/2008	Run	Sea Point Promenade	Very easy	12.5 km	1:03:03	5:03
8/7/2008	Run	Sea Point / Camps Bay	Very easy	16 km	1:21:01	5:04
8/6/2008	Run	Sea Point Promenade	Moderate	10 km	44:12	4:26
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Totals:
Entries: 100
Distance: 797.2 kilometers
Duration: 63:37:04