Workouts

Summary
wait
Date Activity Course ▼ Type Distance Duration Pace  
9/26/2012 Run
Christopher to Gym
 Easy 7.9 km 37:41 4:46
9/20/2012 Run
Christopher to Gym
 Easy 7.9 km 37:40 4:46
9/19/2012 Run
Christopher to Gym
 Easy 7.9 km 36:35 4:38
9/18/2012 Run
Christopher to Gym
 Easy 7.9 km 37:38 4:46
9/13/2012 Run
Christopher to Gym
 Easy 7.9 km 36:55 4:40
9/12/2012 Run
Christopher to Gym
 Easy 7.9 km 37:00 4:41
10/21/2012 Run
Christopher - Willem Botha - Hippo
 Default 14.0 km 1:04:10 4:35
1/5/2013 Run
Christopher - Vahala/ArmyBase/ACRW/Spar
 Default 20.2 km 1:31:59 4:34
5/20/2012 Run
Christopher - Unitas Loop (25.6km) (Reverse)
 Easy 25.6 km 2:07:32 4:59
5/12/2012 Run
Christopher - Unitas Loop (25.6km) (Reverse)
 Easy 25.6 km 2:09:55 5:05
5/13/2012 Run
Christopher - Pierre van Ryneveld (Reverse)
 Easy 30.6 km 2:35:43 5:05
9/29/2012 Run
Christopher - Laerskool Swartkop circle
 Easy 5.1 km 25:46 5:02
6/17/2012 Run
Christopher - Laerskool Swartkop circle
 Family run 5.1 km 43:55 8:34
12/19/2012 Run
Christopher - ACRW warm-up
 Tempo 3.1 km 12:33 4:03
12/8/2012 Run
Christopher - ACRW warm-up
 Tempo 3.1 km 12:45 4:06
6/25/2012 Run
Christopher - ACRW warm-up
 Default 3.1 km 13:22 4:18
6/18/2012 Run
Christopher - ACRW warm-up
 Default 3.1 km 13:12 4:15
5/26/2012 Run
Christopher - ACRW warm-up
 Warm-up/Cool-dwn 3.1 km 14:26 4:39
5/10/2012 Run
Christopher - ACRW Loop (21.4km) (Reverse)
 Easy 21.5 km 1:47:43 5:02
10/14/2012 Run
Christopher - ACRW Loop (17.3km)
 Default 17.3 km 1:16:00 4:24
9/7/2012 Run
Christopher - ACRW Loop (17.3km)
 Default 17.3 km 1:16:14 4:25
8/5/2012 Run
Christopher - ACRW Loop (17.3km)
 Default 17.3 km 1:18:21 4:32
7/21/2012 Run
Christopher - ACRW Loop (17.3km)
 Default 17.3 km 1:17:47 4:30
6/30/2012 Run
Christopher - ACRW Loop (17.3km)
 Default 17.3 km 1:15:38 4:23
5/19/2012 Run
Christopher - ACRW Loop (17.3km)
 Easy 17.3 km 1:20:22 4:39
5/18/2012 Run
Christopher - ACRW Loop (17.3km)
 Easy 17.3 km 1:25:50 4:58
8/6/2012 Run
Christopher - ACRW Loop (14.4km) (Reverse)
 Default 14.4 km 1:06:46 4:38
5/27/2012 Run
Christopher - ACRW Loop (14.4km) (Reverse)
 Easy 14.4 km 1:07:07 4:40
6/24/2012 Run
Christopher - ACRW Loop (14.4km)
 Default 14.4 km 1:02:04 4:19
5/24/2012 Run
Christopher - ACRW Loop (14.4km)
 Easy 14.4 km 1:10:47 4:55
5/9/2012 Run
Christopher - ACRW Loop (14.4km)
 Easy 14.4 km 1:12:19 5:01
8/24/2012 Run
Christopher - ACRW Loop (10.1km) (Reverse)
 Easy 10.2 km 47:27 4:41
7/10/2012 Run
Christopher - ACRW Loop (10.1km) (Reverse)
 Default 10.2 km 43:00 4:15
1/6/2013 Run
Christopher - ACRW Loop (10.1km)
 Default 10.2 km 42:41 4:13
11/19/2012 Run
Christopher - ACRW Loop (10.1km)
 Default 10.2 km 43:14 4:16
10/7/2012 Run
Christopher - ACRW Loop (10.1km)
 Default 10.2 km 45:40 4:30
9/25/2012 Run
Christopher - ACRW Loop (10.1km)
 Easy 10.2 km 46:28 4:35
7/27/2012 Run
Christopher - ACRW Loop (10.1km)
 Default 10.2 km 46:13 4:34
6/17/2012 Run
Christopher - ACRW Loop (10.1km)
 Default 10.2 km 47:06 4:39
5/4/2012 Run
Christopher - ACRW Loop (10.1km)
 Easy 10.2 km 47:15 4:40
8/9/2012 Run
Castle Walk 10km
 Race 10.0 km 42:29 4:15
1/12/2013 Run
Akasia 3-in-1 Half-marathon (2012 route)
 Race 21.1 km 1:26:51 4:07
12/8/2012 Run
ACRW Warm-up (around the club-house)
 Interval 1.4 km 4:24 3:09
10/15/2012 Run
ACRW Hippo run (up to Lenchen)
 Default 12.8 km 57:02 4:29
8/27/2012 Run
ACRW Hippo run (up to Lenchen)
 Default 12.8 km 58:00 4:33
1/7/2013 Run
ACRW Hippo run (11.8km - Back via End Str)
 Default 11.8 km 50:53 4:20
7/2/2012 Run
ACRW Hippo run (10km)
 Easy 10.3 km 57:26 5:34
9/3/2012 Run
ACRW Hippo run
 Default 16.3 km 1:12:00 4:25
1/16/2013 Run
ACRW 1xLap TT
 Default 4.0 km 18:08 4:32
1/9/2013 Run
ACRW 1xLap TT
 TT 8.0 km 33:04 4:08
1/9/2013 Run
ACRW 1xLap TT
 Warm-up/Cool-dwn 2.0 km 9:22 4:41
11/28/2012 Run
ACRW 1xLap TT
 Race 8.0 km 31:13 3:55
11/14/2012 Run
ACRW 1xLap TT
 TT 4.0 km 14:52 3:43
10/31/2012 Run
ACRW 1xLap TT
 Easy 8.0 km 38:11 4:47
10/24/2012 Run
ACRW 1xLap TT
 TT 6.0 km 22:44 3:48
10/17/2012 Run
ACRW 1xLap TT
 Warm-up/Cool-dwn 2.0 km 9:04 4:32
10/17/2012 Run
ACRW 1xLap TT
 TT 8.0 km 30:54 3:52
10/10/2012 Run
ACRW 1xLap TT
 TT 6.0 km 23:12 3:52
10/10/2012 Run
ACRW 1xLap TT
 Easy 6.0 km 30:09 5:02
10/3/2012 Run
ACRW 1xLap TT
 Easy 2.0 km 10:53 5:27
10/3/2012 Run
ACRW 1xLap TT
 TT 6.0 km 24:59 4:10
9/19/2012 Run
ACRW 1xLap TT
 Default 6.0 km 27:03 4:31
9/12/2012 Run
ACRW 1xLap TT
 TT 6.0 km 24:41 4:07
9/5/2012 Run
ACRW 1xLap TT
 TT 6.0 km 23:54 3:59
8/29/2012 Run
ACRW 1xLap TT
 Easy 6.0 km 23:14 3:53
8/22/2012 Run
ACRW 1xLap TT
 Warm-up/Cool-dwn 2.0 km 8:00 4:00
8/22/2012 Run
ACRW 1xLap TT
 TT 6.0 km 24:40 4:07
8/8/2012 Run
ACRW 1xLap TT
 Default 2.0 km 7:32 3:46
8/8/2012 Run
ACRW 1xLap TT
 Default 4.0 km 22:23 5:36
8/1/2012 Run
ACRW 1xLap TT
 TT 6.0 km 23:55 4:00
7/25/2012 Run
ACRW 1xLap TT
 Default 4.0 km 17:41 4:26
7/18/2012 Run
ACRW 1xLap TT
 TT 6.0 km 24:17 4:03
7/11/2012 Run
ACRW 1xLap TT
 Default 6.0 km 26:41 4:27
7/4/2012 Run
ACRW 1xLap TT
 Default 2.0 km 8:26 4:13
7/4/2012 Run
ACRW 1xLap TT
 Default 6.0 km 28:06 4:41
6/20/2012 Run
ACRW 1xLap TT
 TT 6.0 km 24:30 4:05
6/13/2012 Run
ACRW 1xLap TT
 Default 6.0 km 27:20 4:34
5/30/2012 Run
ACRW 1xLap TT
 Easy 6.0 km 29:20 4:54
5/23/2012 Run
ACRW 1xLap TT
 Warm-up/Cool-dwn 2.0 km 8:13 4:07
5/23/2012 Run
ACRW 1xLap TT
 TT 6.0 km 25:59 4:20
5/16/2012 Run
ACRW 1xLap TT
 TT 8.0 km 33:14 4:10
5/16/2012 Run
ACRW 1xLap TT
 Warm-up/Cool-dwn 2.0 km 10:08 5:04
5/26/2012 Run
ACRW 1xLap Comrades Shuttle (Garage near Unitas)
 Easy 6.0 km 32:29 5:24
5/26/2012 Run
ACRW 1xLap Comrades Shuttle (2.1)
 Easy 6.1 km 33:23 5:28
12/19/2012 Run
ACRW - Christopher cool-down
 Default 3.1 km 13:26 4:20
12/8/2012 Run
ACRW - Christopher cool-down
 Warm-up/Cool-dwn 3.1 km 14:20 4:37
12/5/2012 Run
ACRW - Christopher cool-down
 Easy 3.1 km 14:30 4:40
11/21/2012 Run
ACRW - Christopher cool-down
 Default 3.1 km 14:02 4:31
11/14/2012 Run
ACRW - Christopher cool-down
 Easy 3.1 km 14:45 4:45
11/7/2012 Run
ACRW - Christopher cool-down
 Easy 3.1 km 15:09 4:53
10/24/2012 Run
ACRW - Christopher cool-down
 Warm-up/Cool-dwn 3.1 km 14:57 4:49
10/3/2012 Run
ACRW - Christopher cool-down
 Easy 3.1 km 15:13 4:54
9/19/2012 Run
ACRW - Christopher cool-down
 Easy 3.1 km 15:36 5:01
9/12/2012 Run
ACRW - Christopher cool-down
 Easy 3.1 km 15:16 4:55
6/25/2012 Run
ACRW - Christopher cool-down
 Default 3.1 km 13:32 4:22
6/18/2012 Run
ACRW - Christopher cool-down
 Default 3.1 km 13:31 4:21
1/19/2013 Run
ACE 21.1km
 Race 21.1 km 1:29:11 4:14
12/1/2012 Run   Default 7.0 km 30:50 4:25
8/16/2012 Run   Default 13.0 km 59:06 4:33
8/15/2012 Run   Warm-up/Cool-dwn 1.5 km 6:55 4:47
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