| Date |
Activity ▲ |
Course |
Type |
Distance |
Duration |
Pace |
|
| 1/27/2013 |
Run |
Franschhoek |
Long |
19.5 km |
1:31:56 |
4:43 |
 |
| 1/31/2013 |
Run |
Franschhoek |
Easy |
8.2 km |
39:59 |
4:54 |
|
| 2/3/2013 |
Run |
Franschhoek |
Long |
17.1 km |
1:21:50 |
4:48 |
|
| 2/6/2013 |
Run |
Franschhoek |
Fartlek |
10.9 km |
49:31 |
4:34 |
|
| 2/9/2013 |
Run |
Franschhoek |
Easy |
12.0 km |
58:20 |
4:52 |
|
| 2/10/2013 |
Run |
Franschhoek |
Long |
21.1 km |
1:42:48 |
4:52 |
|
| 2/17/2013 |
Run |
Franschhoek |
Long |
19.5 km |
1:35:50 |
4:55 |
|
| 2/24/2013 |
Run |
Franschhoek |
Long |
19.0 km |
1:28:42 |
4:40 |
|
| 3/3/2013 |
Run |
Franschhoek |
Easy |
6.6 km |
32:31 |
4:58 |
|
| 3/16/2013 |
Run |
Franschhoek |
Easy |
10.0 km |
47:45 |
4:46 |
|
| 3/17/2013 |
Run |
Franschhoek |
Long |
19.1 km |
1:24:23 |
4:25 |
|
| 3/23/2013 |
Run |
Franschhoek |
Long |
16.3 km |
1:11:03 |
4:23 |
|
| 4/14/2013 |
Run |
Franschhoek |
Long |
19.5 km |
1:31:32 |
4:43 |
|
| 4/21/2013 |
Run |
Franschhoek |
Easy |
6.0 km |
29:27 |
4:54 |
|
| 4/27/2013 |
Run |
Franschhoek |
Easy |
6.9 km |
33:24 |
4:51 |
|
| 4/28/2013 |
Run |
Franschhoek |
Long |
22.0 km |
1:43:25 |
4:42 |
|
| 5/1/2013 |
Run |
Franschhoek |
Steady |
15.1 km |
1:02:58 |
4:11 |
|
| 5/4/2013 |
Run |
Franschhoek |
Easy |
6.0 km |
27:50 |
4:37 |
|
| 5/5/2013 |
Run |
Franschhoek |
Race |
5.0 km |
17:11 |
3:26 |
|
| 5/5/2013 |
Run |
Franschhoek |
Easy |
6.7 km |
32:34 |
4:52 |
|
| 5/5/2013 |
Run |
Franschhoek |
Easy |
1.5 km |
7:53 |
5:16 |
|
| 6/9/2013 |
Run |
Franschhoek |
Long |
19.5 km |
1:39:00 |
5:05 |
|
| 6/13/2013 |
Run |
Franschhoek |
Easy |
10.0 km |
45:51 |
4:34 |
|
| 6/15/2013 |
Run |
Franschhoek |
Easy |
6.1 km |
28:50 |
4:45 |
|
| 6/16/2013 |
Run |
Franschhoek |
Long |
19.9 km |
1:32:47 |
4:41 |
|
| 6/17/2013 |
Run |
Franschhoek |
Easy |
6.1 km |
29:52 |
4:55 |
|
| 6/22/2013 |
Run |
Franschhoek |
Easy |
6.1 km |
28:46 |
4:42 |
|
| 6/23/2013 |
Run |
Franschhoek |
Long |
21.7 km |
1:45:25 |
4:52 |
|
| 6/27/2013 |
Run |
Franschhoek |
Easy |
10.1 km |
46:58 |
4:39 |
|
| 6/30/2013 |
Run |
Franschhoek |
Long |
19.3 km |
1:29:07 |
4:37 |
|
| 7/2/2013 |
Run |
Franschhoek |
Easy |
7.4 km |
34:00 |
4:37 |
|
| 7/3/2013 |
Run |
Franschhoek |
Easy |
13.0 km |
1:00:43 |
4:41 |
|
| 7/4/2013 |
Run |
Franschhoek |
Hill |
10.5 km |
48:16 |
4:35 |
|
| 7/7/2013 |
Run |
Franschhoek |
Long |
22.0 km |
1:43:01 |
4:41 |
|
| 7/9/2013 |
Run |
Franschhoek |
Easy |
8.1 km |
37:57 |
4:41 |
|
| 7/20/2013 |
Run |
Franschhoek |
Easy |
6.2 km |
28:44 |
4:40 |
|
| 7/21/2013 |
Run |
Franschhoek |
Easy |
1.8 km |
9:02 |
5:02 |
|
| 7/21/2013 |
Run |
Franschhoek |
Easy |
1.0 km |
5:23 |
5:20 |
|
| 7/27/2013 |
Run |
Franschhoek |
Easy |
6.2 km |
27:26 |
4:25 |
|
| 7/28/2013 |
Run |
Franschhoek |
Long |
22.0 km |
1:40:18 |
4:34 |
|
| 7/30/2013 |
Run |
Franschhoek |
Easy |
10.0 km |
46:16 |
4:38 |
|
| 8/3/2013 |
Run |
Franschhoek |
Easy |
6.0 km |
28:43 |
4:46 |
|
| 8/9/2013 |
Run |
Franschhoek |
Progression |
12.0 km |
53:10 |
4:26 |
|
| 8/10/2013 |
Run |
Franschhoek |
Easy |
8.3 km |
38:05 |
4:36 |
|
| 8/17/2013 |
Run |
Franschhoek |
Easy |
7.1 km |
33:00 |
4:40 |
|
| 8/23/2013 |
Run |
Franschhoek |
Easy |
8.0 km |
37:35 |
4:42 |
|
| 8/24/2013 |
Run |
Franschhoek |
Easy |
5.9 km |
27:52 |
4:45 |
|
| 8/25/2013 |
Run |
Franschhoek |
Long |
30.3 km |
2:28:34 |
4:55 |
|
| 8/30/2013 |
Run |
Franschhoek |
Easy |
10.0 km |
46:12 |
4:37 |
|
| 8/31/2013 |
Run |
Franschhoek |
Easy |
8.0 km |
36:49 |
4:36 |
|
| 9/1/2013 |
Run |
Franschhoek |
Long |
25.0 km |
1:56:08 |
4:39 |
|
| 9/5/2013 |
Run |
Franschhoek |
Interval |
11.5 km |
47:31 |
4:09 |
|
| 9/7/2013 |
Run |
Franschhoek |
Easy |
10.2 km |
47:52 |
4:41 |
|
| 9/8/2013 |
Run |
Franschhoek |
Long |
23.3 km |
1:43:14 |
4:27 |
|
| 9/15/2013 |
Run |
Franschhoek |
Long |
16.4 km |
1:13:32 |
4:29 |
|
| 9/29/2013 |
Run |
Franschhoek |
Easy |
5.6 km |
25:31 |
4:35 |
|
| 10/2/2013 |
Run |
Franschhoek |
Easy |
10.0 km |
45:31 |
4:33 |
|
| 11/13/2013 |
Run |
Franschhoek |
Easy |
7.5 km |
35:00 |
4:40 |
|
|