| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 9/22/2013 |
Run |
Cape Town Marathon 2013 |
Race |
42.2 km |
2:48:00 |
3:59 |
 |
| 9/22/2013 |
Run |
|
Easy |
0.9 km |
4:25 |
5:08 |
|
| 9/21/2013 |
Run |
Cape Town CBD |
Easy |
4.3 km |
18:53 |
4:26 |
|
| 9/17/2013 |
Run |
Cape Town CBD |
Interval |
12.0 km |
50:02 |
4:10 |
|
| 9/16/2013 |
Run |
Cape Town CBD |
Easy |
8.3 km |
37:48 |
4:33 |
|
| 9/15/2013 |
Run |
Franschhoek |
Long |
16.4 km |
1:13:32 |
4:29 |
|
| 9/13/2013 |
Run |
Cape Town CBD |
Easy |
10.1 km |
46:29 |
4:37 |
|
| 9/11/2013 |
Run |
Cape Town CBD |
Easy |
7.0 km |
31:36 |
4:33 |
|
| 9/10/2013 |
Run |
Cape Town CBD |
Interval |
13.0 km |
53:56 |
4:09 |
|
| 9/8/2013 |
Run |
Franschhoek |
Long |
23.3 km |
1:43:14 |
4:27 |
|
| 9/7/2013 |
Run |
Franschhoek |
Easy |
10.2 km |
47:52 |
4:41 |
|
| 9/5/2013 |
Run |
Franschhoek |
Interval |
11.5 km |
47:31 |
4:09 |
|
| 9/4/2013 |
Run |
Sea Point |
Easy |
11.5 km |
53:09 |
4:37 |
|
| 9/3/2013 |
Run |
Cape Town CBD |
Easy |
7.6 km |
35:30 |
4:43 |
|
| 9/1/2013 |
Run |
Franschhoek |
Long |
25.0 km |
1:56:08 |
4:39 |
|
| 8/31/2013 |
Run |
Franschhoek |
Easy |
8.0 km |
36:49 |
4:36 |
|
| 8/30/2013 |
Run |
Franschhoek |
Easy |
10.0 km |
46:12 |
4:37 |
|
| 8/29/2013 |
Run |
Cape Town CBD |
Interval |
18.2 km |
1:16:56 |
4:14 |
|
| 8/28/2013 |
Run |
Cape Town CBD |
Easy |
11.6 km |
54:04 |
4:41 |
|
| 8/27/2013 |
Run |
Cape Town CBD |
Easy |
6.8 km |
30:18 |
4:28 |
|
| 8/25/2013 |
Run |
Franschhoek |
Long |
30.3 km |
2:28:34 |
4:55 |
|
| 8/24/2013 |
Run |
Franschhoek |
Easy |
5.9 km |
27:52 |
4:45 |
|
| 8/23/2013 |
Run |
Franschhoek |
Easy |
8.0 km |
37:35 |
4:42 |
|
| 8/22/2013 |
Run |
Cape Town CBD |
Steady |
21.3 km |
1:28:01 |
4:08 |
|
| 8/20/2013 |
Run |
Cape Town CBD |
Easy |
10.1 km |
47:36 |
4:44 |
|
| 8/19/2013 |
Run |
Cape Town CBD |
Easy |
6.0 km |
27:30 |
4:34 |
|
| 8/18/2013 |
Run |
John Korasie 30km |
Race |
30.0 km |
2:20:52 |
4:42 |
|
| 8/17/2013 |
Run |
Franschhoek |
Easy |
7.1 km |
33:00 |
4:40 |
|
| 8/16/2013 |
Run |
Sea Point |
Easy |
10.1 km |
45:37 |
4:32 |
|
| 8/14/2013 |
Run |
Cape Town CBD |
Steady |
21.1 km |
1:29:22 |
4:14 |
|
| 8/13/2013 |
Run |
Cape Town CBD |
Easy |
12.1 km |
58:20 |
4:51 |
|
| 8/11/2013 |
Run |
|
Long |
18.4 km |
1:26:32 |
4:43 |
|
| 8/10/2013 |
Run |
Franschhoek |
Easy |
8.3 km |
38:05 |
4:36 |
|
| 8/9/2013 |
Run |
Franschhoek |
Progression |
12.0 km |
53:10 |
4:26 |
|
| 8/7/2013 |
Run |
Sea Point |
Easy |
10.0 km |
46:26 |
4:39 |
|
| 8/4/2013 |
Run |
Paarl Trail Series |
Race - Trail |
13.4 km |
1:00:56 |
4:33 |
|
| 8/3/2013 |
Run |
Franschhoek |
Easy |
6.0 km |
28:43 |
4:46 |
|
| 8/2/2013 |
Run |
Cape Town CBD |
Easy |
10.2 km |
47:42 |
4:40 |
|
| 8/1/2013 |
Run |
Cape Town CBD |
Easy |
12.2 km |
55:46 |
4:34 |
|
| 7/31/2013 |
Run |
Cape Town CBD |
Tempo |
12.1 km |
52:12 |
4:20 |
|
| 7/30/2013 |
Run |
Franschhoek |
Easy |
10.0 km |
46:16 |
4:38 |
|
| 7/28/2013 |
Run |
Franschhoek |
Long |
22.0 km |
1:40:18 |
4:34 |
|
| 7/27/2013 |
Run |
Franschhoek |
Easy |
6.2 km |
27:26 |
4:25 |
|
| 7/26/2013 |
Run |
Cape Town CBD |
Easy |
8.0 km |
37:43 |
4:43 |
|
| 7/24/2013 |
Run |
Franschhoek Pass |
Hill |
13.0 km |
1:07:10 |
5:10 |
|
| 7/23/2013 |
Run |
Cape Town CBD |
Easy |
12.2 km |
56:21 |
4:39 |
|
| 7/22/2013 |
Run |
Cape Town CBD |
Easy |
6.0 km |
27:36 |
4:35 |
|
| 7/21/2013 |
Run |
Franschhoek |
Easy |
1.0 km |
5:23 |
5:20 |
|
| 7/21/2013 |
Run |
Solo 10km Time Trial |
Race |
10.0 km |
36:02 |
3:37 |
|
| 7/21/2013 |
Run |
Franschhoek |
Easy |
1.8 km |
9:02 |
5:02 |
|
| 7/20/2013 |
Run |
Franschhoek |
Easy |
6.2 km |
28:44 |
4:40 |
|
| 7/19/2013 |
Run |
Cape Town CBD |
Easy |
10.1 km |
44:35 |
4:25 |
|
| 7/17/2013 |
Run |
Cape Town CBD |
Interval |
12.9 km |
55:45 |
4:19 |
|
| 7/16/2013 |
Run |
Cape Town CBD |
Easy |
10.1 km |
45:54 |
4:32 |
|
| 7/13/2013 |
Run |
Tmb - Tafelberg rd - Signal Hill |
Long |
20.0 km |
1:35:32 |
4:47 |
|
| 7/12/2013 |
Run |
Tamboerskloof |
Easy |
8.9 km |
44:32 |
5:02 |
|
| 7/11/2013 |
Run |
Sea Point |
Easy |
8.8 km |
42:53 |
4:55 |
|
| 7/9/2013 |
Run |
Franschhoek |
Easy |
8.1 km |
37:57 |
4:41 |
|
| 7/7/2013 |
Run |
Franschhoek |
Long |
22.0 km |
1:43:01 |
4:41 |
|
| 7/6/2013 |
Run |
Cape Town |
Easy |
8.0 km |
37:15 |
4:39 |
|
| 7/4/2013 |
Run |
Franschhoek |
Hill |
10.5 km |
48:16 |
4:35 |
|
| 7/3/2013 |
Run |
Franschhoek |
Easy |
13.0 km |
1:00:43 |
4:41 |
|
| 7/2/2013 |
Run |
Franschhoek |
Easy |
7.4 km |
34:00 |
4:37 |
|
| 6/30/2013 |
Run |
Franschhoek |
Long |
19.3 km |
1:29:07 |
4:37 |
|