| Date |
Activity |
Course |
Type |
Distance ▲ |
Duration |
Pace |
|
| 8/9/2013 |
Run |
Franschhoek |
Progression |
12.0 km |
53:10 |
4:26 |
 |
| 1/20/2013 |
Run |
Franschhoek |
Easy |
12.0 km |
58:56 |
4:55 |
|
| 2/9/2013 |
Run |
Franschhoek |
Easy |
12.0 km |
58:20 |
4:52 |
|
| 10/16/2010 |
Run |
Franschhoek |
Easy |
12.1 km |
1:00:19 |
5:00 |
|
| 12/26/2012 |
Run |
Franschhoek |
Progression |
12.2 km |
55:42 |
4:36 |
|
| 2/28/2012 |
Run |
Franschhoek |
Interval |
12.2 km |
58:30 |
4:49 |
|
| 4/28/2012 |
Run |
Franschhoek |
Easy |
12.4 km |
59:05 |
4:47 |
|
| 2/9/2012 |
Run |
Franschhoek |
Easy |
12.6 km |
1:01:11 |
4:53 |
|
| 3/6/2012 |
Run |
Franschhoek |
Interval |
12.7 km |
59:45 |
4:43 |
|
| 8/19/2012 |
Run |
Franschhoek |
Easy |
12.9 km |
1:01:01 |
4:45 |
|
| 7/3/2013 |
Run |
Franschhoek |
Easy |
13.0 km |
1:00:43 |
4:41 |
|
| 1/26/2012 |
Run |
Franschhoek |
Easy |
13.0 km |
1:01:55 |
4:46 |
|
| 1/17/2013 |
Run |
Franschhoek |
Easy |
13.4 km |
1:03:49 |
4:47 |
|
| 2/14/2012 |
Run |
Franschhoek |
Tempo |
13.5 km |
59:53 |
4:27 |
|
| 1/28/2012 |
Run |
Franschhoek |
Easy |
13.7 km |
1:04:52 |
4:45 |
|
| 12/27/2012 |
Run |
Franschhoek |
Easy |
14.0 km |
1:06:16 |
4:44 |
|
| 2/29/2012 |
Run |
Franschhoek |
Easy |
14.1 km |
1:06:52 |
4:46 |
|
| 1/22/2012 |
Run |
Franschhoek |
Easy |
15.0 km |
1:12:10 |
4:49 |
|
| 1/24/2012 |
Run |
Franschhoek |
Easy |
15.0 km |
1:11:17 |
4:45 |
|
| 1/10/2012 |
Run |
Franschhoek |
Easy |
15.1 km |
1:12:34 |
4:50 |
|
| 1/23/2013 |
Run |
Franschhoek |
Steady |
15.1 km |
1:05:04 |
4:20 |
|
| 5/1/2013 |
Run |
Franschhoek |
Steady |
15.1 km |
1:02:58 |
4:11 |
|
| 10/28/2012 |
Run |
Franschhoek |
Long |
15.2 km |
1:13:24 |
4:51 |
|
| 12/30/2012 |
Run |
Franschhoek |
Long |
16.1 km |
1:22:28 |
5:09 |
|
| 3/23/2013 |
Run |
Franschhoek |
Long |
16.3 km |
1:11:03 |
4:23 |
|
| 9/15/2013 |
Run |
Franschhoek |
Long |
16.4 km |
1:13:32 |
4:29 |
|
| 9/30/2012 |
Run |
Franschhoek |
Long |
16.7 km |
1:19:47 |
4:48 |
|
| 12/24/2012 |
Run |
Franschhoek |
Long |
17.0 km |
1:22:40 |
4:52 |
|
| 2/3/2013 |
Run |
Franschhoek |
Long |
17.1 km |
1:21:50 |
4:48 |
|
| 2/15/2012 |
Run |
Franschhoek |
Easy |
18.0 km |
1:26:57 |
4:50 |
|
| 7/11/2010 |
Run |
Franschhoek |
Long |
18.8 km |
1:36:00 |
5:08 |
|
| 2/12/2012 |
Run |
Franschhoek |
Easy |
19.0 km |
1:32:16 |
4:52 |
|
| 2/24/2013 |
Run |
Franschhoek |
Long |
19.0 km |
1:28:42 |
4:40 |
|
| 3/17/2013 |
Run |
Franschhoek |
Long |
19.1 km |
1:24:23 |
4:25 |
|
| 6/30/2013 |
Run |
Franschhoek |
Long |
19.3 km |
1:29:07 |
4:37 |
|
| 4/14/2013 |
Run |
Franschhoek |
Long |
19.5 km |
1:31:32 |
4:43 |
|
| 6/9/2013 |
Run |
Franschhoek |
Long |
19.5 km |
1:39:00 |
5:05 |
|
| 1/27/2013 |
Run |
Franschhoek |
Long |
19.5 km |
1:31:56 |
4:43 |
|
| 2/17/2013 |
Run |
Franschhoek |
Long |
19.5 km |
1:35:50 |
4:55 |
|
| 6/16/2013 |
Run |
Franschhoek |
Long |
19.9 km |
1:32:47 |
4:41 |
|
| 3/31/2012 |
Run |
Franschhoek |
Long |
20.0 km |
1:29:32 |
4:29 |
|
| 7/3/2011 |
Run |
Franschhoek |
Long |
20.0 km |
1:37:52 |
4:54 |
|
| 11/20/2011 |
Run |
Franschhoek |
Long |
20.0 km |
1:34:59 |
4:45 |
|
| 12/26/2010 |
Run |
Franschhoek |
Long |
20.0 km |
1:36:20 |
4:49 |
|
| 5/20/2012 |
Run |
Franschhoek |
Easy |
20.5 km |
1:38:42 |
4:49 |
|
| 2/19/2012 |
Run |
Franschhoek |
Long |
20.9 km |
1:41:08 |
4:52 |
|
| 2/10/2013 |
Run |
Franschhoek |
Long |
21.1 km |
1:42:48 |
4:52 |
|
| 6/23/2013 |
Run |
Franschhoek |
Long |
21.7 km |
1:45:25 |
4:52 |
|
| 4/28/2013 |
Run |
Franschhoek |
Long |
22.0 km |
1:43:25 |
4:42 |
|
| 7/7/2013 |
Run |
Franschhoek |
Long |
22.0 km |
1:43:01 |
4:41 |
|
| 7/28/2013 |
Run |
Franschhoek |
Long |
22.0 km |
1:40:18 |
4:34 |
|
| 9/8/2013 |
Run |
Franschhoek |
Long |
23.3 km |
1:43:14 |
4:27 |
|
| 3/10/2012 |
Run |
Franschhoek |
Long |
24.2 km |
1:48:48 |
4:30 |
|
| 9/1/2013 |
Run |
Franschhoek |
Long |
25.0 km |
1:56:08 |
4:39 |
|
| 12/11/2011 |
Run |
Franschhoek |
Long |
25.1 km |
2:01:05 |
4:50 |
|
| 8/25/2013 |
Run |
Franschhoek |
Long |
30.3 km |
2:28:34 |
4:55 |
|
| 10/16/2011 |
Bike |
Franschhoek |
Easy |
37.0 km |
1:25:05 |
2:18 |
|
| 7/3/2010 |
Bike |
Franschhoek |
Easy |
65.9 km |
2:24:21 |
2:12 |
|
|