Workouts


Summary
wait
Date ▼ Activity Course Type Distance Duration Pace  
1/14/2020 Run   Easy 7.0 km 39:21 5:38
1/14/2020 Run   Interval 13.6 km 1:08:16 5:01
1/12/2020 Run
Dis-chem Half Marathon
Race 21.3 km 1:29:27 4:12
1/7/2020 Run   Hill 13.8 km 1:09:17 5:01
1/6/2020 Run   Default 4.9 km 25:34 5:11
1/6/2020 Run   Default 5.2 km 24:34 4:45
1/5/2020 Run   Long 30.1 km 2:36:46 5:13
1/4/2020 Run   Fartlek 14.7 km 1:16:38 5:13
1/3/2020 Run   Default 4.2 km 21:11 5:02
1/3/2020 Run   Default 4.4 km 20:12 4:35
1/2/2020 Run   Tempo 14.0 km 1:00:45 4:21
1/1/2020 Run   Default 14.4 km 1:05:27 4:32
12/16/2019 Run   Long 21.2 km 1:47:33 5:04
12/14/2019 Run
Bronberrick parkrun
Race 5.0 km 20:00 4:02
11/30/2019 Run
Run and Walk for Bibles 5km
Race 4.9 km 18:48 3:50
11/24/2019 Run
Tough One 32km
Race 32.3 km 2:32:32 4:44
11/2/2019 Run
Kaapchehoop Half Marathon
Race 20.9 km 1:22:04 3:56
10/26/2019 Run
Irene 10km
Race 10.1 km 39:34 3:56
10/19/2019 Run
CSIR 21.1km
Race unofficial 21.1 km 1:34:49 4:31
10/12/2019 Run
Jacaranda City Challenge 21.1km
Race 21.3 km 1:29:44 4:13
9/28/2019 Run
Irene Spring Race 21.1km
Race 21.4 km 1:30:50 4:15
9/15/2019 Run
Cape Town Marathon
Race 42.9 km 2:59:51 4:12
8/31/2019 Run
Spirit of Flight 10 km
Race 8.9 km 35:34 4:01
8/17/2019 Run
Phobians 15km
Race 15.0 km 1:00:33 4:04
8/12/2019 Run   Default 10.6 km 54:50 5:12
8/11/2019 Run   Long 17.5 km 1:26:34 4:57
8/9/2019 Run
Wierrie 10km
Race 10.0 km 39:03 3:56
8/9/2019 Run   Warm-up/Cool-dwn 1.4 km 6:40 4:46
8/7/2019 Run   Default 10.3 km 46:43 4:34
8/6/2019 Run   Fartlek 9.6 km 43:24 4:32
7/29/2019 Run   Hill 9.1 km 44:45 4:55
7/28/2019 Run   Default 6.8 km 32:59 4:50
7/27/2019 Run   Default 16.3 km 1:17:16 4:45
7/23/2019 Run   Hill 9.5 km 46:59 4:58
7/21/2019 Run   Default 13.1 km 1:07:17 5:09
7/2/2019 Run   Default 9.9 km 47:03 4:46
6/15/2019 Run
Bronberrick parkrun
Race 5.0 km 20:20 4:04
6/9/2019 Run
Comrades Ultra-marathon (up run)
Race 87.9 km 7:57:56 5:27
6/8/2019 Run   Default 3.7 km 18:16 4:58
6/7/2019 Run   Default 3.1 km 16:20 5:22
6/6/2019 Run   Default 6.2 km 30:35 4:55
6/4/2019 Run   Interval 5.2 km 26:42 5:09
6/2/2019 Run   Default 12.6 km 1:01:17 4:52
6/1/2019 Run   Interval 12.2 km 54:41 4:29
5/30/2019 Run   Default 10.0 km 43:12 4:19
5/29/2019 Run   Default 12.5 km 1:00:08 4:49
5/28/2019 Run   Interval 10.4 km 52:21 5:03
5/26/2019 Run   Interval 14.2 km 1:04:59 4:35
5/25/2019 Run   Long 21.5 km 1:48:36 5:03
5/24/2019 Run   Interval 10.8 km 49:32 4:35
5/22/2019 Run   Default 14.0 km 1:07:48 4:51
5/21/2019 Run   Interval 12.5 km 1:04:03 5:09
5/19/2019 Run   Interval 15.9 km 1:12:30 4:35
5/18/2019 Run   Easy 37.5 km 3:30:26 5:37
5/16/2019 Run   Default 6.7 km 33:02 4:57
5/16/2019 Run   Default 6.7 km 32:59 4:57
5/15/2019 Run   Default 15.0 km 1:10:18 4:41
5/14/2019 Run   Hill 12.1 km 1:00:48 5:03
5/12/2019 Run   Long 25.0 km 2:10:10 5:13
5/11/2019 Run
Jackie Mekler 25km
Race 25.3 km 1:43:21 4:06
5/9/2019 Run   Hill 10.0 km 49:32 4:58
5/9/2019 Bike
Gym wattbike
Default   30:08  
5/5/2019 Run
Wings for Life World Run (Pretoria)
Race 40.3 km 3:01:01 4:30
4/30/2019 Run   Hill 16.7 km 1:20:14 4:50
4/29/2019 Weights       30:22  
4/28/2019 Run
Magnolia Longrun (3 laps)
Long 45.1 km 3:28:27 4:38
4/27/2019 Run   Default 11.8 km 58:31 4:58
4/20/2019 Run
Midstream parkrun
Race 5.1 km 19:50 3:56
4/19/2019 Run   Long 40.5 km 3:34:38 5:18
4/13/2019 Run
Loskop Ultra Marathon
Race 50.1 km 3:38:21 4:22
4/9/2019 Run   Easy 16.2 km 1:20:41 4:59
4/7/2019 Run   Long 21.0 km 1:46:20 5:04
4/6/2019 Run   Long 25.3 km 2:03:26 4:53
4/4/2019 Bike   Easy   30:01  
4/4/2019 Run   Default 16.4 km 1:16:33 4:40
4/3/2019 Run
ACRW 1xLap TT
TT 4.0 km 14:44 3:41
4/3/2019 Run   Warm-up/Cool-dwn 2.2 km 10:48 4:53
4/3/2019 Run   Easy 5.8 km 30:04 5:09
4/2/2019 Run   Default 17.0 km 1:21:35 4:48
4/1/2019 Bike   Easy   35:01  
4/1/2019 Run   Hill 10.4 km 49:23 4:47
3/31/2019 Run   Long 20.1 km 1:34:50 4:43
3/30/2019 Run   Easy 3.8 km 19:21 5:04
3/30/2019 Run
Kolonnade 32km
Race 31.4 km 2:24:37 4:37
3/28/2019 Run   Default 7.8 km 35:11 4:31
3/27/2019 Run   Default 16.7 km 1:15:29 4:31
3/26/2019 Weights       29:05  
3/26/2019 Run   Default 7.3 km 35:02 4:49
3/26/2019 Run   Hill 13.2 km 1:03:04 4:48
3/24/2019 Run   Long 10.7 km 53:57 5:04
3/24/2019 Run   Long 12.3 km 1:02:49 5:06
3/23/2019 Run   Interval 12.1 km 55:38 4:37
3/23/2019 Run   Warm-up/Cool-dwn 2.1 km 10:36 5:11
3/23/2019 Run
Uvongo parkrun
Race 4.8 km 19:22 4:01
3/23/2019 Run   Warm-up/Cool-dwn 2.5 km 12:13 4:54
3/22/2019 Weights       11:18  
3/21/2019 Run   Default 16.2 km 1:17:51 4:48
3/20/2019 Run   Default 12.3 km 56:28 4:37
3/19/2019 Run   Default 8.1 km 36:43 4:32
3/19/2019 Weights       25:43