| Date |
Activity ▲ |
Course |
Type |
Distance |
Duration |
Pace |
|
| 12/29/2011 |
Swim |
Random |
Free Style |
1.0 km |
28:00 |
28:00 |
 |
| 11/23/2011 |
Weights |
|
|
|
0:20 |
|
|
| 11/25/2011 |
Weights |
|
|
|
15:00 |
|
|
| 12/8/2011 |
Weights |
|
|
|
25:00 |
|
|
| 12/14/2011 |
Weights |
|
|
|
20:00 |
|
|
| 12/17/2011 |
Weights |
|
|
|
15:00 |
|
|
| 1/4/2012 |
Weights |
|
|
|
35:00 |
|
|
| 2/1/2012 |
Weights |
|
|
|
15:00 |
|
|
| 3/14/2012 |
Weights |
|
|
|
15:00 |
|
|
| 2/2/2007 |
Bike |
Random Route |
Easy |
25.0 km |
1:02:57 |
2:32 |
|
| 2/15/2007 |
Bike |
Random Route |
Hill |
25.0 km |
1:00:00 |
2:24 |
|
| 3/7/2007 |
Bike |
Random Route |
Hill |
26.0 km |
1:00:27 |
2:20 |
|
| 3/7/2007 |
Bike |
Pick & Pay Cycle Tour |
Race |
109.0 km |
4:31:00 |
2:30 |
|
| 12/3/2007 |
Bike |
Random Route |
Easy |
27.0 km |
1:06:00 |
2:27 |
|
| 12/24/2007 |
Bike |
Random Route |
Hill |
29.0 km |
1:20:00 |
2:46 |
|
| 12/30/2007 |
Bike |
Random Route |
Hill |
38.3 km |
1:36:41 |
2:32 |
|
| 1/4/2008 |
Bike |
Random Route |
Tempo |
28.5 km |
1:06:05 |
2:20 |
|
| 1/4/2008 |
Bike |
Random Route |
Easy |
27.9 km |
1:04:35 |
2:19 |
|
| 1/6/2008 |
Bike |
Random Route |
Hill |
26.7 km |
1:01:41 |
2:19 |
|
| 1/9/2008 |
Bike |
Random Route |
Tempo |
25.8 km |
56:40 |
2:12 |
|
| 1/11/2008 |
Bike |
Random Route |
Tempo |
41.5 km |
1:40:27 |
2:26 |
|
| 1/16/2008 |
Bike |
Random Route |
Easy |
27.1 km |
1:04:00 |
2:22 |
|
| 1/18/2008 |
Bike |
Random Route |
Tempo |
26.0 km |
58:56 |
2:16 |
|
| 1/23/2008 |
Bike |
Random Route |
Tempo |
26.1 km |
57:00 |
2:12 |
|
| 1/30/2008 |
Bike |
|
Easy |
12.0 km |
29:53 |
2:30 |
|
| 2/1/2008 |
Bike |
Random Route |
Easy |
29.0 km |
1:12:19 |
2:30 |
|
| 2/3/2008 |
Bike |
Random Route |
Easy |
37.7 km |
1:29:43 |
2:23 |
|
| 2/7/2008 |
Bike |
Random Route |
Hill |
26.0 km |
1:02:35 |
2:25 |
|
| 2/10/2008 |
Bike |
Random Route |
Hill |
26.0 km |
55:52 |
2:09 |
|
| 2/19/2008 |
Bike |
Random Route |
Tempo |
27.0 km |
58:32 |
2:11 |
|
| 2/24/2008 |
Bike |
Random Route |
Hill |
23.0 km |
1:10:00 |
3:03 |
|
| 3/4/2008 |
Bike |
Random Route |
Tempo |
26.0 km |
59:04 |
2:17 |
|
| 3/9/2008 |
Bike |
Pick & Pay Cycle Tour |
Race |
109.0 km |
3:45:22 |
2:05 |
|
| 3/13/2008 |
Bike |
Random Route |
Hill |
16.0 km |
48:06 |
3:01 |
|
| 3/27/2008 |
Bike |
Gym |
Hill |
16.2 km |
32:53 |
2:02 |
|
| 3/29/2008 |
Bike |
Gym |
Easy |
17.8 km |
35:11 |
1:59 |
|
| 4/7/2008 |
Bike |
Gym |
Easy |
18.0 km |
32:24 |
1:48 |
|
| 5/22/2008 |
Bike |
Gym |
Easy |
16.0 km |
30:22 |
1:54 |
|
| 6/28/2008 |
Bike |
Random Route |
Hill |
18.0 km |
45:50 |
2:33 |
|
| 7/23/2008 |
Bike |
Random Route |
Hill |
40.0 km |
2:06:00 |
3:09 |
|
| 10/26/2010 |
Bike |
|
Easy |
|
58:36 |
|
|
| 3/5/2011 |
Bike |
Argus MTB Challenge |
Race |
25.0 km |
1:03:00 |
2:32 |
|
| 3/13/2011 |
Bike |
Cape Argus Cycle Tour |
Race |
110.0 km |
3:55:00 |
2:09 |
|
| 3/17/2011 |
Bike |
Random |
Easy |
7.0 km |
20:00 |
2:52 |
|
| 3/21/2011 |
Bike |
Random |
Tempo |
17.0 km |
30:00 |
1:46 |
|
| 7/12/2011 |
Bike |
Spinning |
Interval |
|
45:00 |
|
|
| 8/2/2011 |
Bike |
Spinning |
Interval |
|
45:00 |
|
|
| 8/7/2011 |
Bike |
Vineyards |
Easy |
18.0 km |
1:15:20 |
4:12 |
|
| 8/19/2011 |
Bike |
Spinning |
Interval |
|
45:00 |
|
|
| 9/2/2011 |
Bike |
Spinning |
Tempo |
|
45:00 |
|
|
| 9/7/2011 |
Bike |
Spinning |
Tempo |
20.0 km |
45:00 |
2:15 |
|
| 9/9/2011 |
Bike |
Spinning |
Hill |
20.0 km |
45:00 |
2:15 |
|
| 9/13/2011 |
Bike |
Spinning |
Interval |
20.0 km |
45:00 |
2:15 |
|
| 9/16/2011 |
Bike |
Spinning |
Hill |
20.0 km |
45:00 |
2:15 |
|
| 10/4/2011 |
Bike |
Spinning |
Interval |
20.0 km |
45:00 |
2:15 |
|
| 10/6/2011 |
Bike |
Spinning |
Interval |
30.0 km |
1:10:00 |
2:20 |
|
| 10/10/2011 |
Bike |
Spinning |
Interval |
18.0 km |
45:00 |
2:30 |
|
| 10/12/2011 |
Bike |
Spinning |
Hill |
18.0 km |
45:00 |
2:30 |
|
| 10/14/2011 |
Bike |
Spinning |
Interval |
20.0 km |
45:00 |
2:15 |
|
| 10/23/2011 |
Bike |
R44 |
Hill |
25.5 km |
1:01:00 |
2:24 |
|
| 10/24/2011 |
Bike |
Spinning |
Easy |
30.0 km |
1:12:00 |
2:24 |
|
| 10/28/2011 |
Bike |
Spinning |
Interval |
20.0 km |
45:00 |
2:15 |
|
| 10/30/2011 |
Bike |
Buffet Olives MTB Race |
Race |
25.0 km |
1:50:10 |
4:25 |
|
| 11/1/2011 |
Bike |
Spinning |
Easy |
28.0 km |
1:00:00 |
2:09 |
|
| 11/5/2011 |
Bike |
R44 |
Long |
47.7 km |
2:01:34 |
2:33 |
|
| 11/11/2011 |
Bike |
Spinning |
Easy |
25.0 km |
1:00:00 |
2:24 |
|
| 11/16/2011 |
Bike |
R44 |
Tempo |
31.6 km |
1:16:23 |
2:26 |
|
| 11/18/2011 |
Bike |
R44 |
Hill |
25.9 km |
1:04:46 |
2:31 |
|
| 11/19/2011 |
Bike |
Rooi Els Route |
Long |
76.5 km |
3:01:47 |
2:23 |
|
| 11/21/2011 |
Bike |
Spinning |
Interval |
20.0 km |
45:00 |
2:15 |
|
| 11/23/2011 |
Bike |
Spinning |
Interval |
20.0 km |
45:00 |
2:15 |
|
| 11/25/2011 |
Bike |
Spinning |
Interval |
25.0 km |
45:00 |
1:48 |
|
| 11/27/2011 |
Bike |
Random |
Easy |
16.0 km |
1:03:00 |
3:57 |
|
| 12/2/2011 |
Bike |
Spinning |
Interval |
20.0 km |
45:00 |
2:15 |
|
| 12/4/2011 |
Bike |
Burger Cycle Tour |
Race |
92.0 km |
2:59:30 |
1:58 |
|
| 12/9/2011 |
Bike |
Spinning |
Hill |
18.0 km |
45:00 |
2:30 |
|
| 12/21/2011 |
Bike |
Spinning |
Tempo |
24.0 km |
51:00 |
2:08 |
|
| 12/22/2011 |
Bike |
Spinning |
Interval |
24.0 km |
51:00 |
2:08 |
|
| 12/23/2011 |
Bike |
Spinning |
Interval |
35.0 km |
1:45:00 |
3:00 |
|
| 2/12/2012 |
Bike |
R44 |
Hill |
25.7 km |
59:43 |
2:20 |
|
| 2/17/2012 |
Bike |
Spinning |
Interval |
20.0 km |
45:00 |
2:15 |
|
| 2/19/2012 |
Bike |
Tour de Stellenbosch |
Race |
100.0 km |
3:28:00 |
2:05 |
|
| 3/4/2012 |
Bike |
Argus MTB Challenge |
Race |
32.0 km |
1:38:15 |
3:05 |
|
| 3/9/2012 |
Bike |
R44 |
Easy |
27.8 km |
1:14:00 |
2:40 |
|
| 3/11/2012 |
Bike |
Cape Argus Cycle Tour |
Default |
110.0 km |
3:38:30 |
2:00 |
|
| 5/4/2012 |
Bike |
Spinning |
Interval |
20.0 km |
45:00 |
2:15 |
|
| 5/6/2012 |
Bike |
R44 |
Hill |
26.0 km |
1:16:00 |
2:56 |
|
| 5/18/2012 |
Bike |
Spinning |
Interval |
20.0 km |
45:00 |
2:15 |
|
| 7/20/2012 |
Bike |
Random |
Easy |
24.5 km |
1:20:40 |
3:18 |
|
| 7/27/2012 |
Bike |
Spinning |
Interval |
20.0 km |
45:00 |
2:15 |
|
| 7/28/2012 |
Bike |
Burger MTB Challenge |
Race |
42.0 km |
3:01:00 |
4:19 |
|
| 8/9/2012 |
Bike |
Spanish Farm |
Hill |
15.1 km |
53:29 |
3:33 |
|
| 8/11/2012 |
Bike |
Spinning |
Interval |
40.0 km |
1:30:00 |
2:15 |
|
| 8/17/2012 |
Bike |
Spinning |
Interval |
20.0 km |
45:00 |
2:15 |
|
| 8/19/2012 |
Bike |
Random |
Hill |
29.7 km |
1:42:00 |
3:27 |
|
| 1/8/2007 |
Run |
Random Route |
Tempo |
5.8 km |
30:47 |
5:19 |
|
| 1/10/2007 |
Run |
Random Route |
Tempo |
5.8 km |
30:15 |
5:13 |
|
| 1/18/2007 |
Run |
Random Route |
Tempo |
7.6 km |
41:22 |
5:27 |
|
| 1/30/2007 |
Run |
Random Route |
Easy |
5.0 km |
26:43 |
5:21 |
|
| 2/1/2007 |
Run |
Random Route |
Tempo |
4.6 km |
23:40 |
5:09 |
|
|