| Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
| 3/16/2011 |
Run |
Camps Bay |
Tempo |
6.4 km |
32:23 |
5:06 |
 |
| 5/12/2011 |
Run |
Camps Bay |
Tempo |
6.4 km |
32:47 |
5:08 |
|
| 3/14/2011 |
Run |
Camps Bay |
Interval |
8.3 km |
43:21 |
5:15 |
|
| 4/21/2011 |
Run |
Camps Bay |
Easy |
10.2 km |
53:34 |
5:16 |
|
| 3/24/2011 |
Run |
Camps Bay |
Easy |
5.2 km |
27:30 |
5:17 |
|
| 4/27/2011 |
Run |
Camps Bay |
Easy |
6.3 km |
33:34 |
5:18 |
|
| 7/17/2011 |
Run |
Camps Bay |
Easy |
8.2 km |
43:58 |
5:21 |
|
| 7/13/2011 |
Run |
Camps Bay |
Easy |
6.4 km |
34:14 |
5:23 |
|
| 4/5/2011 |
Run |
Camps Bay |
Easy |
8.3 km |
44:57 |
5:24 |
|
| 4/2/2011 |
Run |
Tafelberg road |
Easy |
10.2 km |
55:13 |
5:26 |
|
| 5/27/2011 |
Run |
Camps Bay |
Easy |
10.1 km |
54:34 |
5:26 |
|
| 4/22/2011 |
Run |
Tafelberg road |
Tempo |
10.2 km |
55:12 |
5:26 |
|
| 7/15/2011 |
Run |
Camps Bay |
Easy |
8.3 km |
45:16 |
5:29 |
|
| 2/15/2011 |
Run |
Camps Bay |
Easy |
10.2 km |
55:48 |
5:30 |
|
| 5/29/2011 |
Run |
12 apostles |
Hill |
15.2 km |
1:23:35 |
5:30 |
|
| 2/28/2011 |
Run |
Camps Bay |
Easy |
6.3 km |
34:56 |
5:31 |
|
| 4/28/2011 |
Run |
Camps Bay |
Easy |
8.3 km |
45:41 |
5:32 |
|
| 5/24/2011 |
Run |
sea point |
Hill |
11.5 km |
1:03:30 |
5:32 |
|
| 3/8/2011 |
Run |
Camps Bay |
Easy |
10.1 km |
56:04 |
5:34 |
|
| 7/6/2011 |
Run |
Camps Bay |
Easy |
5.2 km |
29:04 |
5:34 |
|
| 4/19/2011 |
Run |
Camps Bay |
Interval |
8.3 km |
46:17 |
5:34 |
|
| 6/2/2011 |
Run |
Camps Bay |
Easy |
10.3 km |
57:11 |
5:35 |
|
| 3/17/2011 |
Run |
Camps Bay |
Easy |
6.4 km |
35:33 |
5:36 |
|
| 3/6/2011 |
Run |
12 apostles |
Hill |
14.0 km |
1:18:31 |
5:37 |
|
| 8/27/2011 |
Run |
wolffsdonk |
Easy |
6.4 km |
36:02 |
5:38 |
|
| 8/16/2011 |
Run |
Camps Bay |
Easy |
6.3 km |
35:47 |
5:39 |
|
| 8/9/2011 |
Run |
Camps Bay |
Easy |
8.3 km |
46:47 |
5:40 |
|
| 3/29/2011 |
Run |
Camps Bay |
Easy |
11.5 km |
1:04:50 |
5:40 |
|
| 5/17/2011 |
Run |
Camps Bay |
Easy |
8.3 km |
46:47 |
5:41 |
|
| 7/1/2011 |
Run |
Camps Bay |
Easy |
5.1 km |
29:00 |
5:41 |
|
| 4/23/2011 |
Run |
Tafelberg road |
Easy |
10.3 km |
58:16 |
5:42 |
|
| 5/31/2011 |
Run |
Camps Bay |
Easy |
6.3 km |
35:50 |
5:42 |
|
| 8/6/2011 |
Run |
Camps Bay |
Easy |
5.2 km |
29:43 |
5:42 |
|
| 2/18/2011 |
Run |
Camps Bay |
Easy |
10.1 km |
57:44 |
5:42 |
|
| 5/22/2011 |
Run |
Tafelberg road |
Easy |
10.3 km |
58:52 |
5:42 |
|
| 7/8/2011 |
Run |
Camps Bay |
Easy |
6.3 km |
36:00 |
5:43 |
|
| 5/10/2011 |
Run |
Camps Bay |
Easy |
8.2 km |
47:00 |
5:44 |
|
| 3/30/2011 |
Run |
Camps Bay |
Easy |
10.2 km |
58:39 |
5:45 |
|
| 3/23/2011 |
Run |
Camps Bay |
Easy |
5.1 km |
29:21 |
5:45 |
|
| 3/26/2011 |
Run |
Tafelberg road |
Easy |
8.4 km |
48:12 |
5:45 |
|
| 5/16/2011 |
Run |
Camps Bay |
Easy |
8.3 km |
47:41 |
5:46 |
|
| 5/14/2011 |
Run |
Tafelberg road |
Easy |
10.4 km |
1:00:00 |
5:46 |
|
| 5/9/2011 |
Run |
Camps Bay |
Easy |
6.2 km |
36:00 |
5:48 |
|
| 2/24/2011 |
Run |
Camps Bay |
Hill |
10.1 km |
58:38 |
5:48 |
|
| 8/15/2011 |
Run |
Camps Bay |
Easy |
8.2 km |
47:48 |
5:49 |
|
| 2/11/2011 |
Run |
Camps Bay |
Easy |
10.1 km |
58:53 |
5:49 |
|
| 4/3/2011 |
Run |
sea point |
Easy |
18.1 km |
1:44:55 |
5:49 |
|
| 2/21/2011 |
Run |
Camps Bay |
Easy |
10.1 km |
58:55 |
5:50 |
|
| 4/25/2011 |
Run |
sea point |
Long |
21.0 km |
2:02:46 |
5:51 |
|
| 2/7/2011 |
Run |
Camps Bay |
Easy |
8.3 km |
48:28 |
5:51 |
|
| 3/3/2011 |
Run |
Camps Bay |
Easy |
12.6 km |
1:13:48 |
5:51 |
|
| 2/9/2011 |
Run |
Camps Bay |
Easy |
10.1 km |
59:08 |
5:51 |
|
| 8/26/2011 |
Run |
wolffsdonk |
Easy |
5.5 km |
32:01 |
5:52 |
|
| 4/10/2011 |
Run |
12 apostles |
Hill |
15.1 km |
1:28:36 |
5:52 |
|
| 4/12/2011 |
Run |
Camps Bay |
Easy |
5.2 km |
30:36 |
5:52 |
|
| 3/1/2011 |
Run |
Camps Bay |
Easy |
12.6 km |
1:14:14 |
5:53 |
|
| 2/25/2011 |
Run |
sea point |
Easy |
8.0 km |
47:00 |
5:53 |
|
| 4/8/2011 |
Run |
Camps Bay |
Hill |
11.6 km |
1:08:14 |
5:54 |
|
| 8/3/2011 |
Run |
Camps Bay |
Easy |
5.2 km |
30:48 |
5:55 |
|
| 4/18/2011 |
Run |
sea point |
Hill |
11.6 km |
1:08:13 |
5:55 |
|
| 7/18/2011 |
Run |
Camps Bay |
Easy |
6.4 km |
37:32 |
5:55 |
|
| 3/12/2011 |
Run |
12 apostles |
Interval |
7.5 km |
44:38 |
5:56 |
|
| 3/4/2011 |
Run |
Camps Bay |
Hill |
10.0 km |
59:24 |
5:56 |
|
| 3/12/2011 |
Run |
12 apostles |
Hill |
7.6 km |
44:56 |
5:57 |
|
| 2/14/2011 |
Run |
Camps Bay |
Easy |
10.1 km |
1:00:21 |
5:59 |
|
| 6/26/2011 |
Run |
Camps Bay |
Easy |
6.0 km |
36:00 |
6:00 |
|
| 1/22/2012 |
Run |
12 apostles |
Easy |
7.0 km |
42:00 |
6:00 |
|
| 4/13/2011 |
Run |
sea point |
Hill |
11.5 km |
1:09:12 |
6:01 |
|
| 2/22/2011 |
Run |
Camps Bay |
Hill |
12.6 km |
1:15:39 |
6:01 |
|
| 9/1/2011 |
Run |
wolffsdonk |
Easy |
5.8 km |
35:00 |
6:01 |
|
| 3/9/2011 |
Run |
Camps Bay |
Hill |
11.6 km |
1:09:39 |
6:01 |
|
| 2/19/2011 |
Run |
Camps Bay |
Hill |
14.0 km |
1:24:38 |
6:03 |
|
| 3/27/2011 |
Run |
Tafelberg road |
Hill |
11.9 km |
1:12:18 |
6:04 |
|
| 2/12/2011 |
Run |
Camps Bay |
Hill |
7.5 km |
47:10 |
6:20 |
|
| 9/2/2011 |
Run |
wolffsdonk |
Easy |
9.6 km |
1:01:32 |
6:25 |
|
| 3/19/2011 |
Run |
Weskus half marathon |
Race |
21.1 km |
2:15:32 |
6:26 |
|
| 7/31/2011 |
Run |
Camps Bay |
Hill |
7.5 km |
49:00 |
6:32 |
|
| 7/10/2011 |
Run |
Camps Bay |
Hill |
7.5 km |
49:18 |
6:37 |
|
|