| Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
| 7/3/2010 |
Bike |
Franschhoek |
Easy |
65.9 km |
2:24:21 |
2:12 |
 |
| 10/16/2011 |
Bike |
Franschhoek |
Easy |
37.0 km |
1:25:05 |
2:18 |
|
| 5/5/2013 |
Run |
Franschhoek |
Race |
5.0 km |
17:11 |
3:26 |
|
| 2/8/2012 |
Run |
Franschhoek |
Steady |
11.0 km |
44:51 |
4:05 |
|
| 12/14/2011 |
Run |
Franschhoek |
Steady |
9.6 km |
39:54 |
4:09 |
|
| 9/5/2013 |
Run |
Franschhoek |
Interval |
11.5 km |
47:31 |
4:09 |
|
| 5/1/2013 |
Run |
Franschhoek |
Steady |
15.1 km |
1:02:58 |
4:11 |
|
| 6/17/2012 |
Run |
Franschhoek |
Tempo |
4.0 km |
17:08 |
4:17 |
|
| 10/7/2012 |
Run |
Franschhoek |
Moderate |
6.2 km |
26:52 |
4:19 |
|
| 8/22/2012 |
Run |
Franschhoek |
Moderate |
7.5 km |
32:29 |
4:20 |
|
| 1/23/2013 |
Run |
Franschhoek |
Steady |
15.1 km |
1:05:04 |
4:20 |
|
| 1/16/2013 |
Run |
Franschhoek |
Steady |
11.9 km |
51:40 |
4:21 |
|
| 4/22/2012 |
Run |
Franschhoek |
Moderate |
6.2 km |
26:58 |
4:22 |
|
| 3/23/2013 |
Run |
Franschhoek |
Long |
16.3 km |
1:11:03 |
4:23 |
|
| 7/27/2013 |
Run |
Franschhoek |
Easy |
6.2 km |
27:26 |
4:25 |
|
| 3/17/2013 |
Run |
Franschhoek |
Long |
19.1 km |
1:24:23 |
4:25 |
|
| 8/9/2013 |
Run |
Franschhoek |
Progression |
12.0 km |
53:10 |
4:26 |
|
| 9/8/2013 |
Run |
Franschhoek |
Long |
23.3 km |
1:43:14 |
4:27 |
|
| 2/14/2012 |
Run |
Franschhoek |
Tempo |
13.5 km |
59:53 |
4:27 |
|
| 11/16/2012 |
Run |
Franschhoek |
Moderate |
5.0 km |
22:22 |
4:28 |
|
| 5/14/2012 |
Run |
Franschhoek |
Easy |
9.6 km |
42:49 |
4:28 |
|
| 3/31/2012 |
Run |
Franschhoek |
Long |
20.0 km |
1:29:32 |
4:29 |
|
| 3/15/2012 |
Run |
Franschhoek |
Easy |
7.6 km |
33:55 |
4:29 |
|
| 3/8/2012 |
Run |
Franschhoek |
Interval |
9.0 km |
40:04 |
4:29 |
|
| 9/15/2013 |
Run |
Franschhoek |
Long |
16.4 km |
1:13:32 |
4:29 |
|
| 5/7/2012 |
Run |
Franschhoek |
Easy |
6.2 km |
27:46 |
4:30 |
|
| 11/28/2012 |
Run |
Franschhoek |
Moderate |
10.0 km |
44:57 |
4:30 |
|
| 3/10/2012 |
Run |
Franschhoek |
Long |
24.2 km |
1:48:48 |
4:30 |
|
| 1/18/2013 |
Run |
Franschhoek |
Hill |
6.1 km |
27:38 |
4:31 |
|
| 4/4/2012 |
Run |
Franschhoek |
Interval |
5.9 km |
27:00 |
4:33 |
|
| 10/2/2013 |
Run |
Franschhoek |
Easy |
10.0 km |
45:31 |
4:33 |
|
| 7/28/2013 |
Run |
Franschhoek |
Long |
22.0 km |
1:40:18 |
4:34 |
|
| 2/6/2013 |
Run |
Franschhoek |
Fartlek |
10.9 km |
49:31 |
4:34 |
|
| 6/13/2013 |
Run |
Franschhoek |
Easy |
10.0 km |
45:51 |
4:34 |
|
| 7/4/2013 |
Run |
Franschhoek |
Hill |
10.5 km |
48:16 |
4:35 |
|
| 9/29/2013 |
Run |
Franschhoek |
Easy |
5.6 km |
25:31 |
4:35 |
|
| 12/26/2012 |
Run |
Franschhoek |
Progression |
12.2 km |
55:42 |
4:36 |
|
| 5/19/2012 |
Run |
Franschhoek |
Easy |
6.1 km |
28:10 |
4:36 |
|
| 8/10/2013 |
Run |
Franschhoek |
Easy |
8.3 km |
38:05 |
4:36 |
|
| 8/31/2013 |
Run |
Franschhoek |
Easy |
8.0 km |
36:49 |
4:36 |
|
| 12/13/2012 |
Run |
Franschhoek |
Easy |
6.1 km |
28:09 |
4:36 |
|
| 7/2/2013 |
Run |
Franschhoek |
Easy |
7.4 km |
34:00 |
4:37 |
|
| 8/30/2013 |
Run |
Franschhoek |
Easy |
10.0 km |
46:12 |
4:37 |
|
| 6/30/2013 |
Run |
Franschhoek |
Long |
19.3 km |
1:29:07 |
4:37 |
|
| 5/4/2013 |
Run |
Franschhoek |
Easy |
6.0 km |
27:50 |
4:37 |
|
| 6/24/2012 |
Run |
Franschhoek |
Easy |
10.0 km |
46:09 |
4:37 |
|
| 5/31/2012 |
Run |
Franschhoek |
Easy |
6.6 km |
30:37 |
4:37 |
|
| 7/30/2013 |
Run |
Franschhoek |
Easy |
10.0 km |
46:16 |
4:38 |
|
| 9/29/2012 |
Run |
Franschhoek |
Easy |
8.0 km |
36:59 |
4:38 |
|
| 10/27/2012 |
Run |
Franschhoek |
Easy |
6.6 km |
30:24 |
4:38 |
|
| 10/16/2012 |
Run |
Franschhoek |
Easy |
6.2 km |
28:49 |
4:39 |
|
| 6/1/2012 |
Run |
Franschhoek |
Easy |
5.7 km |
26:35 |
4:39 |
|
| 9/1/2013 |
Run |
Franschhoek |
Long |
25.0 km |
1:56:08 |
4:39 |
|
| 5/12/2012 |
Run |
Franschhoek |
Easy |
7.5 km |
34:39 |
4:39 |
|
| 6/27/2013 |
Run |
Franschhoek |
Easy |
10.1 km |
46:58 |
4:39 |
|
| 12/19/2012 |
Run |
Franschhoek |
Progression |
10.3 km |
47:52 |
4:39 |
|
| 8/17/2013 |
Run |
Franschhoek |
Easy |
7.1 km |
33:00 |
4:40 |
|
| 12/9/2012 |
Run |
Franschhoek |
Easy |
5.0 km |
23:28 |
4:40 |
|
| 7/11/2012 |
Run |
Franschhoek |
Easy |
7.4 km |
34:20 |
4:40 |
|
| 7/20/2013 |
Run |
Franschhoek |
Easy |
6.2 km |
28:44 |
4:40 |
|
| 2/24/2013 |
Run |
Franschhoek |
Long |
19.0 km |
1:28:42 |
4:40 |
|
| 11/13/2013 |
Run |
Franschhoek |
Easy |
7.5 km |
35:00 |
4:40 |
|
| 7/3/2013 |
Run |
Franschhoek |
Easy |
13.0 km |
1:00:43 |
4:41 |
|
| 6/16/2013 |
Run |
Franschhoek |
Long |
19.9 km |
1:32:47 |
4:41 |
|
| 9/7/2013 |
Run |
Franschhoek |
Easy |
10.2 km |
47:52 |
4:41 |
|
| 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 |
|
| 6/22/2013 |
Run |
Franschhoek |
Easy |
6.1 km |
28:46 |
4:42 |
|
| 8/23/2013 |
Run |
Franschhoek |
Easy |
8.0 km |
37:35 |
4:42 |
|
| 7/22/2012 |
Run |
Franschhoek |
Easy |
11.8 km |
55:26 |
4:42 |
|
| 8/2/2012 |
Run |
Franschhoek |
Easy |
6.1 km |
28:51 |
4:42 |
|
| 4/28/2013 |
Run |
Franschhoek |
Long |
22.0 km |
1:43:25 |
4:42 |
|
| 8/9/2012 |
Run |
Franschhoek |
Easy - Trail |
6.9 km |
32:23 |
4:42 |
|
| 12/10/2011 |
Run |
Franschhoek |
Easy |
11.0 km |
51:45 |
4:43 |
|
| 3/6/2012 |
Run |
Franschhoek |
Interval |
12.7 km |
59:45 |
4:43 |
|
| 4/14/2013 |
Run |
Franschhoek |
Long |
19.5 km |
1:31:32 |
4:43 |
|
| 1/27/2013 |
Run |
Franschhoek |
Long |
19.5 km |
1:31:56 |
4:43 |
|
| 5/15/2012 |
Run |
Franschhoek |
Easy |
6.2 km |
29:13 |
4:43 |
|
| 12/27/2012 |
Run |
Franschhoek |
Easy |
14.0 km |
1:06:16 |
4:44 |
|
| 1/28/2012 |
Run |
Franschhoek |
Easy |
13.7 km |
1:04:52 |
4:45 |
|
| 8/24/2013 |
Run |
Franschhoek |
Easy |
5.9 km |
27:52 |
4:45 |
|
| 1/9/2013 |
Run |
Franschhoek |
Fartlek |
11.0 km |
52:00 |
4:45 |
|
| 9/9/2012 |
Run |
Franschhoek |
Easy |
5.4 km |
25:39 |
4:45 |
|
| 6/15/2013 |
Run |
Franschhoek |
Easy |
6.1 km |
28:50 |
4:45 |
|
| 11/20/2011 |
Run |
Franschhoek |
Long |
20.0 km |
1:34:59 |
4:45 |
|
| 8/19/2012 |
Run |
Franschhoek |
Easy |
12.9 km |
1:01:01 |
4:45 |
|
| 1/24/2012 |
Run |
Franschhoek |
Easy |
15.0 km |
1:11:17 |
4:45 |
|
| 10/17/2012 |
Run |
Franschhoek |
Easy |
5.5 km |
26:11 |
4:46 |
|
| 2/29/2012 |
Run |
Franschhoek |
Easy |
14.1 km |
1:06:52 |
4:46 |
|
| 12/9/2011 |
Run |
Franschhoek |
Easy |
8.3 km |
39:40 |
4:46 |
|
| 12/31/2011 |
Run |
Franschhoek |
Easy |
11.8 km |
55:54 |
4:46 |
|
| 1/26/2012 |
Run |
Franschhoek |
Easy |
13.0 km |
1:01:55 |
4:46 |
|
| 11/4/2012 |
Run |
Franschhoek |
Easy |
10.5 km |
50:08 |
4:46 |
|
| 3/16/2013 |
Run |
Franschhoek |
Easy |
10.0 km |
47:45 |
4:46 |
|
| 8/3/2013 |
Run |
Franschhoek |
Easy |
6.0 km |
28:43 |
4:46 |
|
| 6/22/2011 |
Run |
Franschhoek |
Easy |
10.0 km |
47:47 |
4:46 |
|
| 3/1/2012 |
Run |
Franschhoek |
Easy |
8.0 km |
38:15 |
4:47 |
|
| 1/4/2013 |
Run |
Franschhoek |
Easy |
6.1 km |
29:12 |
4:47 |
|
| 4/28/2012 |
Run |
Franschhoek |
Easy |
12.4 km |
59:05 |
4:47 |
|
| 4/6/2012 |
Run |
Franschhoek |
Easy |
4.2 km |
20:04 |
4:47 |
|
|