| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 2/1/2012 |
Weights |
|
|
|
15:00 |
|
 |
| 2/1/2012 |
Run |
Treadmill |
Easy |
13.2 km |
1:16:30 |
5:48 |
|
| 1/30/2012 |
Run |
R44 Tempo Run |
Tempo |
9.1 km |
46:15 |
5:07 |
|
| 1/29/2012 |
Run |
Spanish Farm Lourensford Long Run |
Hill |
15.1 km |
1:34:00 |
6:15 |
|
| 1/27/2012 |
Run |
R44 |
Easy |
14.8 km |
1:26:55 |
5:54 |
|
| 1/25/2012 |
Run |
Treadmill |
Interval |
6.3 km |
40:00 |
6:21 |
|
| 1/21/2012 |
Run |
Red Hill |
Race |
37.8 km |
3:43:11 |
5:55 |
|
| 1/19/2012 |
Run |
R44 Tempo Run |
Tempo |
9.2 km |
48:33 |
5:19 |
|
| 1/18/2012 |
Run |
R44 Long Run |
Easy |
7.9 km |
42:53 |
5:25 |
|
| 1/16/2012 |
Run |
R44 |
Easy |
10.9 km |
1:05:00 |
5:58 |
|
| 1/14/2012 |
Run |
R44 |
Tempo |
10.0 km |
49:20 |
4:56 |
|
| 1/13/2012 |
Run |
R44 |
Easy |
13.7 km |
1:28:40 |
6:30 |
|
| 1/11/2012 |
Run |
R44 |
Easy |
12.1 km |
1:18:19 |
6:28 |
|
| 1/8/2012 |
Run |
Bay to Bay |
Race |
30.0 km |
2:48:45 |
5:38 |
|
| 1/6/2012 |
Run |
R44 |
Fartlek |
7.9 km |
44:10 |
5:36 |
|
| 1/5/2012 |
Run |
Treadmill |
Easy |
6.5 km |
40:00 |
6:10 |
|
| 1/4/2012 |
Run |
Random |
Hill |
6.4 km |
38:44 |
6:04 |
|
| 1/4/2012 |
Weights |
|
|
|
35:00 |
|
|
| 1/3/2012 |
Run |
Treadmill |
Fartlek |
11.5 km |
1:00:32 |
5:16 |
|
| 1/2/2012 |
Run |
Treadmill |
Interval |
9.0 km |
50:00 |
5:34 |
|
| 12/31/2011 |
Run |
R44 |
Easy |
10.2 km |
59:47 |
5:52 |
|
| 12/30/2011 |
Run |
R44 |
Tempo |
10.5 km |
58:00 |
5:32 |
|
| 12/30/2011 |
Run |
Random |
Interval |
3.0 km |
25:00 |
8:20 |
|
| 12/29/2011 |
Swim |
Random |
Free Style |
1.0 km |
28:00 |
28:00 |
|
| 12/28/2011 |
Run |
R44 |
Fartlek |
10.8 km |
59:10 |
5:31 |
|
| 12/27/2011 |
Run |
R44 |
Easy Long Run |
18.4 km |
1:56:44 |
6:21 |
|
| 12/26/2011 |
Run |
R44 |
Easy |
9.5 km |
54:00 |
5:42 |
|
| 12/24/2011 |
Run |
R44 |
Tempo |
9.0 km |
52:00 |
5:47 |
|
| 12/23/2011 |
Bike |
Spinning |
Interval |
35.0 km |
1:45:00 |
3:00 |
|
| 12/22/2011 |
Bike |
Spinning |
Interval |
24.0 km |
51:00 |
2:08 |
|
| 12/21/2011 |
Bike |
Spinning |
Tempo |
24.0 km |
51:00 |
2:08 |
|
| 12/21/2011 |
Run |
Treadmill |
Easy |
2.8 km |
20:00 |
7:09 |
|
| 12/20/2011 |
Run |
Random |
Easy |
8.2 km |
49:00 |
6:01 |
|
| 12/19/2011 |
Run |
Treadmill |
Easy |
10.0 km |
1:00:00 |
6:00 |
|
| 12/18/2011 |
Run |
Rooi Els Route |
Long |
15.1 km |
1:28:00 |
5:50 |
|
| 12/17/2011 |
Weights |
|
|
|
15:00 |
|
|
| 12/17/2011 |
Run |
Treadmill |
Fartlek |
9.0 km |
43:00 |
4:47 |
|
| 12/15/2011 |
Run |
R44 Tempo Run |
Tempo |
9.2 km |
47:45 |
5:13 |
|
| 12/14/2011 |
Run |
Treadmill |
Easy |
9.2 km |
54:30 |
5:56 |
|
| 12/14/2011 |
Weights |
|
|
|
20:00 |
|
|
| 12/12/2011 |
Run |
R44 |
Semi Long |
12.2 km |
1:12:30 |
5:59 |
|
| 12/9/2011 |
Run |
Treadmill |
Easy |
2.5 km |
15:00 |
6:00 |
|
| 12/9/2011 |
Bike |
Spinning |
Hill |
18.0 km |
45:00 |
2:30 |
|
| 12/8/2011 |
Weights |
|
|
|
25:00 |
|
|
| 12/8/2011 |
Run |
Treadmill |
Easy |
4.3 km |
30:00 |
6:59 |
|
| 12/6/2011 |
Run |
R44 Tempo Run |
Tempo |
9.2 km |
49:55 |
5:27 |
|
| 12/4/2011 |
Bike |
Burger Cycle Tour |
Race |
92.0 km |
2:59:30 |
1:58 |
|
| 12/2/2011 |
Bike |
Spinning |
Interval |
20.0 km |
45:00 |
2:15 |
|
| 11/29/2011 |
Run |
R44 Tempo Run |
Tempo |
9.2 km |
50:50 |
5:33 |
|
| 11/28/2011 |
Run |
R44 Tempo Run |
Tempo |
9.2 km |
49:00 |
5:21 |
|
| 11/27/2011 |
Bike |
Random |
Easy |
16.0 km |
1:03:00 |
3:57 |
|
| 11/25/2011 |
Weights |
|
|
|
15:00 |
|
|
| 11/25/2011 |
Bike |
Spinning |
Interval |
25.0 km |
45:00 |
1:48 |
|
| 11/25/2011 |
Run |
Treadmill |
Easy |
3.2 km |
20:00 |
6:15 |
|
| 11/23/2011 |
Bike |
Spinning |
Interval |
20.0 km |
45:00 |
2:15 |
|
| 11/23/2011 |
Weights |
|
|
|
0:20 |
|
|
| 11/22/2011 |
Run |
R44 Tempo Run |
Tempo |
10.3 km |
57:49 |
5:39 |
|
| 11/21/2011 |
Run |
Treadmill |
Easy |
2.0 km |
20:00 |
10:00 |
|
| 11/21/2011 |
Bike |
Spinning |
Interval |
20.0 km |
45:00 |
2:15 |
|
| 11/21/2011 |
Run |
Treadmill |
Easy |
3.0 km |
20:00 |
6:40 |
|
| 11/20/2011 |
Run |
Random |
Easy |
4.0 km |
26:10 |
6:33 |
|
| 11/19/2011 |
Bike |
Rooi Els Route |
Long |
76.5 km |
3:01:47 |
2:23 |
|
| 11/18/2011 |
Bike |
R44 |
Hill |
25.9 km |
1:04:46 |
2:31 |
|
| 11/16/2011 |
Bike |
R44 |
Tempo |
31.6 km |
1:16:23 |
2:26 |
|
| 11/11/2011 |
Bike |
Spinning |
Easy |
25.0 km |
1:00:00 |
2:24 |
|
| 11/10/2011 |
Run |
R44 Tempo Run |
Tempo |
8.5 km |
47:29 |
5:36 |
|
| 11/5/2011 |
Bike |
R44 |
Long |
47.7 km |
2:01:34 |
2:33 |
|
| 11/4/2011 |
Run |
R44 Tempo Run |
Easy |
8.9 km |
50:58 |
5:44 |
|
| 11/3/2011 |
Run |
R44 Tempo Run |
Tempo |
9.2 km |
49:30 |
5:25 |
|
| 11/1/2011 |
Bike |
Spinning |
Easy |
28.0 km |
1:00:00 |
2:09 |
|
| 10/31/2011 |
Run |
R44 Tempo Run |
Tempo |
9.2 km |
51:00 |
5:35 |
|
| 10/30/2011 |
Bike |
Buffet Olives MTB Race |
Race |
25.0 km |
1:50:10 |
4:25 |
|
| 10/28/2011 |
Run |
Treadmill |
Easy |
2.5 km |
15:00 |
6:00 |
|
| 10/28/2011 |
Bike |
Spinning |
Interval |
20.0 km |
45:00 |
2:15 |
|
| 10/26/2011 |
Run |
Treadmill |
Easy |
2.5 km |
15:00 |
6:00 |
|
| 10/24/2011 |
Bike |
Spinning |
Easy |
30.0 km |
1:12:00 |
2:24 |
|
| 10/23/2011 |
Bike |
R44 |
Hill |
25.5 km |
1:01:00 |
2:24 |
|
| 10/21/2011 |
Run |
R44 Tempo Run |
Tempo |
8.4 km |
43:42 |
5:13 |
|
| 10/15/2011 |
Run |
Random |
Easy |
10.4 km |
1:07:35 |
6:32 |
|
| 10/14/2011 |
Bike |
Spinning |
Interval |
20.0 km |
45:00 |
2:15 |
|
| 10/14/2011 |
Run |
Treadmill |
Easy |
3.0 km |
20:00 |
6:40 |
|
| 10/12/2011 |
Bike |
Spinning |
Hill |
18.0 km |
45:00 |
2:30 |
|
| 10/11/2011 |
Run |
R44 Tempo Run |
Tempo |
9.2 km |
49:51 |
5:27 |
|
| 10/10/2011 |
Run |
Treadmill |
Easy |
3.2 km |
20:00 |
6:15 |
|
| 10/10/2011 |
Bike |
Spinning |
Interval |
18.0 km |
45:00 |
2:30 |
|
| 10/8/2011 |
Run |
Random |
Easy |
5.3 km |
31:35 |
5:58 |
|
| 10/6/2011 |
Run |
Treadmill |
Easy |
3.0 km |
20:00 |
6:40 |
|
| 10/6/2011 |
Bike |
Spinning |
Interval |
30.0 km |
1:10:00 |
2:20 |
|
| 10/4/2011 |
Bike |
Spinning |
Interval |
20.0 km |
45:00 |
2:15 |
|
| 9/25/2011 |
Run |
Cape Town Marathon |
Race |
42.2 km |
3:43:25 |
5:18 |
|
| 9/20/2011 |
Run |
R44 Tempo Run |
Tempo |
9.2 km |
48:05 |
5:15 |
|
| 9/16/2011 |
Run |
R44 Tempo Run |
Tempo |
9.2 km |
47:20 |
5:11 |
|
| 9/16/2011 |
Bike |
Spinning |
Hill |
20.0 km |
45:00 |
2:15 |
|
| 9/16/2011 |
Run |
Treadmill |
Easy |
4.5 km |
30:00 |
6:40 |
|
| 9/15/2011 |
Run |
Treadmill |
Fartlek |
4.5 km |
25:00 |
5:34 |
|
| 9/13/2011 |
Run |
Treadmill |
Easy |
3.0 km |
20:00 |
6:40 |
|
| 9/13/2011 |
Bike |
Spinning |
Interval |
20.0 km |
45:00 |
2:15 |
|
| 9/11/2011 |
Run |
R44 Long Run |
Long |
27.3 km |
2:44:00 |
6:01 |
|
| 9/9/2011 |
Bike |
Spinning |
Hill |
20.0 km |
45:00 |
2:15 |
|
| 9/9/2011 |
Run |
Treadmill |
Easy |
5.5 km |
35:00 |
6:22 |
|