Workouts

Summary
wait
Date ▼ Activity Course Type Distance Duration Pace  
3/3/2014 Run
Track - Grass
 Interval 1.0 km 2:40 2:40
3/3/2014 Run
Track - Grass
 Warm-up/Cool-dwn 4.0 km 15:07 3:47
12/29/2013 Run
Steyn's farm out on Sterkfontein road
 Easy 16.4 km 1:20:00 4:53
11/25/2013 Run
Christopher to Gym
 Default 7.9 km 35:14 4:27
11/21/2013 Run
SSE to Christopher (Witstinkhout rd - Route 1)
 Default 6.7 km 30:41 4:36
11/21/2013 Run
Christopher to Gym (Zwartkop HS route 1)
 Default 7.3 km 33:26 4:37
11/20/2013 Run
ACRW - Christopher cool-down
 Easy 3.1 km 14:55 4:48
11/20/2013 Run
ACRW 1xLap TT
 TT 4.0 km 15:55 3:59
11/20/2013 Run
SSE to ACRW
 Default 4.7 km 21:26 4:35
11/20/2013 Run
Christopher to Gym (Zwartkop HS route 1)
 Default 7.3 km 33:39 4:39
11/19/2013 Run
SSE to Christopher (Witstinkhout rd - Route 1)
 Tempo 6.7 km 28:44 4:19
11/19/2013 Run
Christopher to Gym (Zwartkop HS route 1)
 Default 7.3 km 32:32 4:30
11/15/2013 Run
SSE to Christopher (Witstinkhout rd - Route 1)
 Default 6.7 km 30:14 4:32
11/15/2013 Run
Christopher to Gym (Zwartkop HS route 1)
 Easy 7.3 km 34:29 4:46
11/13/2013 Run
ACRW 1xLap TT
 TT 6.0 km 23:19 3:54
11/13/2013 Run
SSE to ACRW
 Default 4.7 km 21:12 4:32
11/13/2013 Run
Christopher to Gym (Zwartkop HS route 1)
 Easy 7.3 km 33:46 4:40
11/12/2013 Run
Christopher to Gym
 Default 7.9 km 36:37 4:38
11/9/2013 Run
Warmbad / Bela - Bela Half Marathon
 Race 21.1 km 1:30:03 4:17
11/6/2013 Run
ACRW 1xLap TT
 TT 4.0 km 16:44 4:11
11/6/2013 Run
SSE to ACRW
 Default 4.7 km 21:05 4:30
11/6/2013 Run
Christopher to Gym
 Easy 7.9 km 36:50 4:40
11/4/2013 Run
SSE to Christopher
 Easy 7.5 km 35:07 4:42
11/4/2013 Run
Christopher to Gym
 Easy 7.9 km 37:05 4:41
11/2/2013 Run
Kaapchehoop Half Marathon
 Race 21.1 km 1:22:34 3:55
10/30/2013 Run
ACRW to Wierdapark Primary
 Easy 5.2 km 25:27 4:56
10/30/2013 Run
SSE to ACRW
 Easy 4.7 km 22:18 4:46
10/30/2013 Run
Christopher to Gym
 Easy 7.9 km 37:03 4:41
10/29/2013 Run
SSE to Christopher (Witstinkhout rd - Route 1)
 Easy 6.7 km 31:20 4:42
10/29/2013 Run
Christopher to Gym (Zwartkop HS route 1)
 Default 7.3 km 33:16 4:36
10/26/2013 Run
CSIR 21.1km
 Race 21.1 km 1:32:09 4:23
10/23/2013 Run
SSE to Christopher
 Easy 7.5 km 35:10 4:43
10/23/2013 Run
Christopher to Gym
 Default 7.9 km 34:41 4:23
10/21/2013 Run
SSE to Christopher
 Easy 7.5 km 35:29 4:45
10/21/2013 Run
Christopher to Gym
 Default 7.9 km 36:44 4:39
10/19/2013 Run
Gym indoor track
 Warm-up/Cool-dwn 1.5 km 6:10 4:07
10/17/2013 Run
Treadmill
 Default 4.0 km 16:43 4:11
10/15/2013 Run
Christopher 2km out-and-back
 Default 2.0 km 8:48 4:24
10/8/2013 Run
SSE to Christopher
 Easy 7.5 km 35:49 4:48
10/8/2013 Run
Christopher to Gym
 Default 7.9 km 36:19 4:36
9/29/2013 Run
Bonitas City2City Ultra Marathon
 Race 50.0 km 4:34:54 5:30
9/27/2013 Run
SSE to Christopher (Witstinkhout rd - Route 1)
 Easy 6.7 km 32:56 4:56
9/27/2013 Run
Christopher to Gym
 Easy 7.9 km 39:10 4:57
9/25/2013 Run
ACRW 1xLap TT
 Race 8.0 km 32:19 4:03
9/15/2013 Run
LSD with Colin 15/09/2013
 Long 23.7 km 2:33:00 6:28
9/14/2013 Run
Ou Voetpad 10 miler
 Race 10.0 mi 1:16:09 4:44
9/13/2013 Run
SSE to Christopher
 Default 7.5 km 32:38 4:22
9/13/2013 Run
Christopher to Gym
 Default 7.9 km 36:43 4:39
9/12/2013 Run
SSE to Christopher
 Default 7.5 km 33:37 4:30
9/12/2013 Run
Christopher to Gym
 Default 7.9 km 34:14 4:20
9/10/2013 Run
SSE to Christopher
 Easy 7.5 km 34:58 4:41
9/10/2013 Run
Christopher to Gym
 Easy 7.9 km 37:03 4:41
9/9/2013 Run
Treadmill
 Tempo 4.0 km 16:29 4:08
9/7/2013 Run
Spirit of Flight 10 km
 Race 10.0 km 38:49 3:53
9/5/2013 Run
SSE to Christopher
 Easy 7.5 km 34:44 4:39
9/5/2013 Run
Christopher to Gym
 Easy 7.9 km 37:13 4:42
9/4/2013 Run
SSE to Christopher
 Easy 7.5 km 34:58 4:41
9/4/2013 Run
Christopher to Gym
 Easy 7.9 km 37:13 4:42
9/3/2013 Run
SSE to Christopher
 Default 7.5 km 32:51 4:24
9/3/2013 Run
Christopher to Gym
 Default 7.9 km 36:22 4:36
9/2/2013 Run
SSE to Christopher (Valhalla route 1)
 Default 11.7 km 53:44 4:35
9/2/2013 Run
Christopher to Gym
 Default 7.9 km 35:38 4:30
8/31/2013 Run
Christopher - ACRW Loop (21.4km)
 Easy 21.5 km 1:39:39 4:39
8/28/2013 Run
ACRW - Christopher cool-down
 Easy 3.1 km 14:30 4:40
8/28/2013 Run
SSE to ACRW
 Easy 4.7 km 22:03 4:43
8/28/2013 Run
Christopher to Gym
 Default 7.9 km 36:26 4:37
8/27/2013 Run
SSE to Unitas via Lenchen/Clifton Ave
 Easy 4.2 km 19:59 4:47
8/27/2013 Run
Christopher to Gym
 Easy 7.9 km 37:14 4:43
8/25/2013 Run
Christopher 2km out-and-back
 Family run 2.0 km 17:37 8:49
8/24/2013 Run
AGN Cross Country champs - Eldoraigne High School
 Race 8.0 km 30:49 3:52
8/23/2013 Run
Christopher - Laerskool Swartkop circle
 Tempo 5.1 km 21:12 4:08
8/21/2013 Run
SSE to Christopher
 Default 7.5 km 33:54 4:32
8/21/2013 Run
Christopher to Gym
 Easy 7.9 km 37:05 4:41
8/20/2013 Run
Christopher to Gym
 Easy 7.9 km 37:03 4:41
8/19/2013 Run
SSE to Christopher
 Easy 7.5 km 35:05 4:42
8/10/2013 Run
Wierie Road Race 21.1km
 Race 21.1 km 1:26:37 4:07
8/9/2013 Run
Castle Walk 10km
 Race 10.0 km 41:46 4:11
8/7/2013 Run
SSE to Christopher
 Tempo 7.5 km 32:37 4:22
8/7/2013 Run
Christopher to Gym
 Default 7.9 km 36:02 4:33
8/5/2013 Run
SSE to Christopher
 Easy 7.5 km 35:35 4:46
8/5/2013 Run
Christopher to Gym
 Easy 7.9 km 37:20 4:43
8/4/2013 Run
Christopher - ACRW Loop (10.1km) (Reverse)
 Default 10.2 km 46:27 4:35
7/31/2013 Run
ACRW 1xLap TT
 Tempo 8.0 km 33:55 4:15
7/29/2013 Run
SSE to Christopher
 Easy 7.5 km 35:34 4:46
7/29/2013 Run
Christopher to Gym
 Default 7.9 km 36:02 4:33
7/27/2013 Run
Zwartkop lapa to Christopher
 Warm-up/Cool-dwn 3.8 km 17:25 4:38
7/27/2013 Run
Zwartkop Road Race 10km
 Race 10.0 km 39:02 3:55
7/27/2013 Run
Christopher to Zwartkop lapa
 Warm-up/Cool-dwn 3.8 km 16:48 4:29
7/25/2013 Run
SSE to Christopher
 Default 7.5 km 32:18 4:20
7/25/2013 Run
Christopher to Gym
 Default 7.9 km 36:50 4:40
7/21/2013 Run
Breaktrough Midrand 15km (oops 12.75km)
 Race 12.8 km 49:43 3:54
7/19/2013 Run
SSE to Christopher
 Default 7.5 km 34:51 4:40
7/19/2013 Run
Christopher to Gym
 Default 7.9 km 36:43 4:39
7/17/2013 Run
SSE to Christopher
 Default 7.5 km 34:04 4:34
7/17/2013 Run
Christopher to Gym
 Default 7.9 km 35:59 4:33
7/16/2013 Run
SSE to Christopher
 Default 7.5 km 34:55 4:41
7/16/2013 Run
Christopher to Gym
 Default 7.9 km 35:24 4:29
7/13/2013 Run
Springbok Vasbyt 25km
 Race 25.0 km 2:00:59 4:51
7/10/2013 Run
ACRW 1xLap TT
 Default 4.0 km 18:18 4:35
7/10/2013 Run
SSE to ACRW
 Default 4.7 km 20:27 4:22
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