Workouts

Summary
wait
Date ▲ Activity Course Type Distance Duration Pace  
5/3/2013 Run
Christopher to Gym
 Default 7.9 km 35:28 4:29
5/3/2013 Run
SSE to Christopher
 Default 7.5 km 34:04 4:34
5/4/2013 Run
Jackie Mekler 25km (2011 route)
 Race 25.0 km 1:43:33 4:09
5/5/2013 Run
Wally Hayward helpers run first round (2013/05/05)
 Easy 18.5 km 1:37:41 5:18
5/5/2013 Run
Wally Hayward helpers run second round (2013/05/05)
 Race 21.1 km 1:34:12 4:28
5/7/2013 Run
Christopher to Gym
 Default 7.9 km 35:54 4:32
5/7/2013 Run
SSE to Christopher
 Tempo 7.5 km 32:02 4:17
5/8/2013 Run
Christopher to Gym
 Default 7.9 km 36:42 4:39
5/8/2013 Run
SSE to ACRW
 Default 4.7 km 20:42 4:25
5/8/2013 Run
ACRW 1xLap TT
 TT 6.0 km 22:36 3:46
5/10/2013 Run
Christopher to Gym
 Default 7.9 km 36:08 4:34
5/10/2013 Run
SSE to Christopher
 Default 7.5 km 33:24 4:28
5/11/2013 Run
Cross country at TUT
 Race 6.8 km 26:28 3:56
5/12/2013 Run
Christopher - Unitas Loop (25.6km) (Reverse)
 Default 25.6 km 1:57:45 4:36
5/13/2013 Run
Treadmill
 Default 4.0 km 18:32 4:38
5/14/2013 Run
Christopher to Gym
 Default 7.9 km 36:35 4:38
5/14/2013 Run
SSE to Christopher
 Default 7.5 km 34:40 4:39
5/15/2013 Run
Christopher to Gym
 Easy 7.9 km 37:57 4:48
5/15/2013 Run
SSE to ACRW
 Default 4.7 km 20:37 4:24
5/15/2013 Run
ACRW 1xLap TT
 Default 4.0 km 17:05 4:17
5/15/2013 Run
ACRW - Christopher cool-down
 Warm-up/Cool-dwn 3.1 km 15:36 5:01
5/17/2013 Run
Christopher to Gym
 Default 7.9 km 35:37 4:30
5/17/2013 Run
SSE to Christopher
 Tempo 7.5 km 32:13 4:19
5/18/2013 Run
Christopher - ACRW Loop (21.4km)
 Default 21.5 km 1:38:04 4:35
5/20/2013 Run
Gym indoor track
 Tempo 6.0 km 23:35 3:56
5/21/2013 Run
Christopher to Gym
 Easy 7.9 km 38:38 4:53
5/21/2013 Run
SSE to Christopher
 Easy 7.5 km 35:14 4:43
5/22/2013 Run
ACRW 1xLap TT
 Default 8.0 km 36:29 4:34
5/23/2013 Run
Christopher to Gym
 Default 7.9 km 36:29 4:37
5/23/2013 Run
SSE to Christopher
 Easy 7.5 km 35:11 4:43
5/24/2013 Run
Christopher to Gym
 Easy 7.9 km 37:33 4:45
5/27/2013 Run
Gym indoor track
 Default 3.0 km 13:02 4:21
5/27/2013 Run
Gym indoor track
 Default 3.0 km 13:50 4:37
5/28/2013 Run
Christopher to Gym
 Easy 7.9 km 38:23 4:51
5/28/2013 Run
SSE to Christopher
 Easy 7.5 km 37:04 4:58
5/29/2013 Run
ACRW 1xLap TT
 Easy 4.0 km 19:05 4:47
6/1/2013 Run
Pre-Comrades run 2013
 Family run 3.2 km 23:07 7:14
6/2/2013 Run
Comrades Ultra-marathon (up run)
 Race 86.9 km 8:14:11 5:42
6/10/2013 Run
Treadmill
 Easy 1.0 km 5:00 5:00
6/12/2013 Walking
ACRW Warm-up (around the club-house)
   2.8 km 19:29 6:58
6/14/2013 Run
Track - Grass
 Family run 2.0 km 8:27 4:14
6/15/2013 Run
Christopher - ACRW Loop (10.1km)
 Easy 10.2 km 48:55 4:50
6/21/2013 Run
Treadmill
 Easy 1.0 km 5:00 5:00
6/21/2013 Run
Treadmill
 Default 4.0 km 17:52 4:28
6/22/2013 Run
ACRW club run 2013/06/22
 Easy 12.5 km 1:06:40 5:21
6/25/2013 Run
Treadmill
 Default 4.0 km 16:58 4:15
6/26/2013 Run
ACRW 1xLap TT
 TT 6.0 km 23:29 3:55
7/2/2013 Run
Christopher to Gym
 Easy 7.9 km 38:36 4:53
7/2/2013 Run
SSE to Christopher
 Easy 7.5 km 34:47 4:40
7/3/2013 Run
Christopher to Gym
 Default 7.9 km 36:29 4:37
7/3/2013 Run
SSE to Christopher
 Easy 7.5 km 35:33 4:46
7/6/2013 Run
Track - Grass
 Warm-up/Cool-dwn 0.8 km 3:06 3:53
7/6/2013 Run
Track - Grass
 Interval 1.2 km 3:25 2:51
7/8/2013 Run
Christopher to Gym
 Default 7.9 km 36:47 4:39
7/8/2013 Run
SSE to Christopher
 Default 7.5 km 34:07 4:34
7/9/2013 Run
Christopher to Gym
 Default 7.9 km 36:33 4:37
7/9/2013 Run
SSE to Christopher
 Default 7.5 km 33:50 4:32
7/10/2013 Run
SSE to ACRW
 Default 4.7 km 20:27 4:22
7/10/2013 Run
ACRW 1xLap TT
 Default 4.0 km 18:18 4:35
7/13/2013 Run
Springbok Vasbyt 25km
 Race 25.0 km 2:00:59 4:51
7/16/2013 Run
Christopher to Gym
 Default 7.9 km 35:24 4:29
7/16/2013 Run
SSE to Christopher
 Default 7.5 km 34:55 4:41
7/17/2013 Run
Christopher to Gym
 Default 7.9 km 35:59 4:33
7/17/2013 Run
SSE to Christopher
 Default 7.5 km 34:04 4:34
7/19/2013 Run
Christopher to Gym
 Default 7.9 km 36:43 4:39
7/19/2013 Run
SSE to Christopher
 Default 7.5 km 34:51 4:40
7/21/2013 Run
Breaktrough Midrand 15km (oops 12.75km)
 Race 12.8 km 49:43 3:54
7/25/2013 Run
Christopher to Gym
 Default 7.9 km 36:50 4:40
7/25/2013 Run
SSE to Christopher
 Default 7.5 km 32:18 4:20
7/27/2013 Run
Christopher to Zwartkop lapa
 Warm-up/Cool-dwn 3.8 km 16:48 4:29
7/27/2013 Run
Zwartkop Road Race 10km
 Race 10.0 km 39:02 3:55
7/27/2013 Run
Zwartkop lapa to Christopher
 Warm-up/Cool-dwn 3.8 km 17:25 4:38
7/29/2013 Run
Christopher to Gym
 Default 7.9 km 36:02 4:33
7/29/2013 Run
SSE to Christopher
 Easy 7.5 km 35:34 4:46
7/31/2013 Run
ACRW 1xLap TT
 Tempo 8.0 km 33:55 4:15
8/4/2013 Run
Christopher - ACRW Loop (10.1km) (Reverse)
 Default 10.2 km 46:27 4:35
8/5/2013 Run
Christopher to Gym
 Easy 7.9 km 37:20 4:43
8/5/2013 Run
SSE to Christopher
 Easy 7.5 km 35:35 4:46
8/7/2013 Run
Christopher to Gym
 Default 7.9 km 36:02 4:33
8/7/2013 Run
SSE to Christopher
 Tempo 7.5 km 32:37 4:22
8/9/2013 Run
Castle Walk 10km
 Race 10.0 km 41:46 4:11
8/10/2013 Run
Wierie Road Race 21.1km
 Race 21.1 km 1:26:37 4:07
8/19/2013 Run
SSE to Christopher
 Easy 7.5 km 35:05 4:42
8/20/2013 Run
Christopher to Gym
 Easy 7.9 km 37:03 4:41
8/21/2013 Run
Christopher to Gym
 Easy 7.9 km 37:05 4:41
8/21/2013 Run
SSE to Christopher
 Default 7.5 km 33:54 4:32
8/23/2013 Run
Christopher - Laerskool Swartkop circle
 Tempo 5.1 km 21:12 4:08
8/24/2013 Run
AGN Cross Country champs - Eldoraigne High School
 Race 8.0 km 30:49 3:52
8/25/2013 Run
Christopher 2km out-and-back
 Family run 2.0 km 17:37 8:49
8/27/2013 Run
Christopher to Gym
 Easy 7.9 km 37:14 4:43
8/27/2013 Run
SSE to Unitas via Lenchen/Clifton Ave
 Easy 4.2 km 19:59 4:47
8/28/2013 Run
Christopher to Gym
 Default 7.9 km 36:26 4:37
8/28/2013 Run
SSE to ACRW
 Easy 4.7 km 22:03 4:43
8/28/2013 Run
ACRW - Christopher cool-down
 Easy 3.1 km 14:30 4:40
8/31/2013 Run
Christopher - ACRW Loop (21.4km)
 Easy 21.5 km 1:39:39 4:39
9/2/2013 Run
Christopher to Gym
 Default 7.9 km 35:38 4:30
9/2/2013 Run
SSE to Christopher (Valhalla route 1)
 Default 11.7 km 53:44 4:35
9/3/2013 Run
Christopher to Gym
 Default 7.9 km 36:22 4:36
9/3/2013 Run
SSE to Christopher
 Default 7.5 km 32:51 4:24
9/4/2013 Run
Christopher to Gym
 Easy 7.9 km 37:13 4:42
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