Workouts

Summary
wait
Date ▲ Activity Course Type Distance Duration Pace  
1/22/2013 Run
Christopher to Gym
 Default 7.9 km 36:23 4:36
1/22/2013 Run
SSE to Christopher
 Default 7.5 km 34:23 4:36
1/23/2013 Run
Christopher to Gym
 Easy 7.9 km 37:24 4:44
1/23/2013 Run
SSE to Christopher
 Default 7.5 km 33:37 4:30
1/26/2013 Run
Christopher - Laerskool Swartkop circle
 Easy 5.1 km 24:18 4:45
1/27/2013 Run
Johnson Crane Marathon
 Race 42.2 km 3:04:50 4:23
1/30/2013 Run
Christopher to Gym
 Easy 7.9 km 39:33 5:00
1/30/2013 Run
SSE to ACRW
 Easy 4.7 km 23:06 4:56
1/30/2013 Run
ACRW 1xLap TT
 Default 4.0 km 18:16 4:34
2/2/2013 Run
McCarthy Toyota 21.1km (2011 start)
 Race 21.1 km 1:24:56 4:02
2/4/2013 Run
Treadmill
 Warm-up/Cool-dwn 2.0 km 8:57 4:29
2/5/2013 Run
Christopher to Gym
 Easy 7.9 km 36:56 4:40
2/5/2013 Run
SSE to Christopher
 Easy 7.5 km 35:30 4:45
2/6/2013 Run
SSE to ACRW
 Default 4.7 km 20:59 4:29
2/6/2013 Run
ACRW 1xLap TT
 Default 8.0 km 35:17 4:25
2/6/2013 Run
ACRW - Christopher cool-down
 Easy 3.1 km 16:09 5:12
2/8/2013 Run
Treadmill
 Warm-up/Cool-dwn 2.0 km 10:02 5:01
2/8/2013 Run
Treadmill
 Interval 5.0 km 17:53 3:35
2/8/2013 Run
Treadmill
 Warm-up/Cool-dwn 2.0 km 9:16 4:38
2/9/2013 Run
Christopher - ACRW Loop (21.4km)
 Easy 21.5 km 1:41:32 4:44
2/10/2013 Run
Christopher - Unitas Loop (25.6km) (Reverse)
 Easy 25.6 km 2:02:06 4:46
2/13/2013 Run
Spar 10km Lantern Night Race (Irene - 2013 start)
 Race 10.0 km 38:53 3:54
2/18/2013 Run
ACRW Hippo run
 Default 16.3 km 1:11:41 4:24
2/19/2013 Run
Christopher to Gym
 Easy 7.9 km 37:11 4:42
2/19/2013 Run
SSE to Christopher
 Easy 7.5 km 35:21 4:44
2/20/2013 Run
Christopher to Gym
 Easy 7.9 km 37:11 4:42
2/20/2013 Run
SSE to ACRW
 Default 4.7 km 21:35 4:37
2/20/2013 Run
ACRW 1xLap TT
 TT 6.0 km 23:35 3:56
2/20/2013 Run
ACRW - Christopher cool-down
 Warm-up/Cool-dwn 3.1 km 16:28 5:18
2/21/2013 Run
Christopher to Gym
 Easy 7.9 km 36:59 4:41
2/21/2013 Run
SSE to Christopher
 Easy 7.5 km 35:05 4:42
2/23/2013 Run
Deloitte Pretoria 42.2Km
 Race 42.2 km 3:23:29 4:50
2/25/2013 Run
Gym 7.5km
 Default 7.5 km 34:15 4:34
2/26/2013 Run
Christopher to Gym (Valhalla route 1)
 Easy 12.2 km 57:19 4:42
2/26/2013 Run
SSE to Christopher
 Easy 7.5 km 36:10 4:51
2/27/2013 Run
Treadmill
 Warm-up/Cool-dwn 2.0 km 9:16 4:38
2/27/2013 Run
Treadmill
 Interval 7.0 km 24:30 3:30
2/28/2013 Run
Christopher to Gym
 Easy 7.9 km 37:03 4:41
2/28/2013 Run
SSE to Christopher
 Easy 7.5 km 35:41 4:47
3/2/2013 Run
Christopher - Unitas Loop (25.6km)
 Default 25.6 km 1:57:10 4:35
3/4/2013 Run
Treadmill
 Warm-up/Cool-dwn 4.0 km 17:12 4:18
3/5/2013 Run
Christopher to Gym (Valhalla route 1)
 Default 12.2 km 55:36 4:33
3/5/2013 Run
SSE to Christopher (Valhalla route 1)
 Default 11.7 km 54:25 4:39
3/6/2013 Run
Christopher to Gym
 Easy 7.9 km 37:43 4:46
3/6/2013 Run
SSE to Wierdapark Primary
 Default 9.5 km 43:50 4:37
3/7/2013 Run
Christopher to Gym
 Default 7.9 km 36:33 4:37
3/7/2013 Run
SSE to Christopher
 Default 7.5 km 34:34 4:38
3/9/2013 Run
Pretoria Bobbies 21.1km
 Race 21.1 km 1:29:30 4:15
3/9/2013 Run   Tempo 0.4 km 1:37 4:16
3/11/2013 Run
Akkerboom St Hill
 Hill 5.0 km 19:36 3:56
3/12/2013 Run
Christopher to Gym (Valhalla route 1)
 Fartlek 12.2 km 51:30 4:13
3/12/2013 Run
SSE to Christopher
 Default 7.5 km 34:21 4:36
3/13/2013 Run
Christopher to Gym
 Default 7.9 km 36:09 4:34
3/13/2013 Run
SSE to ACRW
 Default 4.7 km 21:22 4:34
3/13/2013 Run
ACRW 1xLap TT
 TT 8.0 km 30:29 3:49
3/14/2013 Run
Christopher to Gym (Valhalla route 1)
 Default 12.2 km 56:11 4:36
3/14/2013 Run
SSE to Christopher (Valhalla route 1)
 Default 11.7 km 52:37 4:29
3/16/2013 Run
Om Die Dam Half Marathon
 Race 21.1 km 1:27:25 4:09
3/17/2013 Run
Christopher - ACRW Loop (10.1km)
 Default 10.2 km 45:41 4:31
3/19/2013 Run
Christopher to Gym
 Easy 7.9 km 36:59 4:41
3/19/2013 Run
SSE to Christopher
 Default 7.5 km 34:56 4:41
3/21/2013 Run
Standerton Marathon
 Race 42.2 km 2:50:22 4:03
3/24/2013 Run
Sodwana camp E244 9.5km
 Easy 9.5 km 47:05 4:58
3/26/2013 Run
Sodwana camp E244 12km
 Easy 12.0 km 57:25 4:48
3/27/2013 Run
Sodwana camp E244 12km
 Easy 12.0 km 58:17 4:52
3/30/2013 Run
Sodwana camp E244 12km
 Default 12.0 km 55:25 4:38
3/31/2013 Run
Sodwana camp E244 17km
 Easy 17.0 km 1:19:22 4:41
4/1/2013 Run   Warm-up/Cool-dwn 1.1 km 5:07 4:40
4/1/2013 Run
Sodwana camp 400m hill
 Hill 7.6 km 28:23 3:45
4/1/2013 Run   Warm-up/Cool-dwn 0.7 km 3:28 4:58
4/3/2013 Run
ACRW 1xLap TT
 Default 8.0 km 33:07 4:09
4/4/2013 Run
Christopher to Gym
 Default 7.9 km 35:37 4:30
4/4/2013 Run
SSE to Christopher (Valhalla route 1)
 Default 11.7 km 51:52 4:26
4/6/2013 Run
Mazda Zoom-Zoom 21.1km
 Race 21.1 km 1:34:27 4:29
4/6/2013 Run
Christopher to Johan's house
 Default 21.2 km 1:37:06 4:35
4/7/2013 Run
Christopher - ACRW Loop (21.4km) (Reverse)
 Default 21.5 km 1:39:18 4:38
4/9/2013 Run
Christopher to Gym
 Default 7.9 km 35:55 4:33
4/9/2013 Run
SSE to Christopher
 Default 7.5 km 34:31 4:37
4/10/2013 Run
CSIR Invitational time trial
 TT 9.2 km 36:12 3:57
4/11/2013 Run
Christopher to Gym
 Default 7.9 km 36:49 4:39
4/11/2013 Run
SSE to Christopher
 Default 7.5 km 34:26 4:37
4/13/2013 Run
Christopher - ACRW Loop (10.1km)
 Default 10.2 km 45:29 4:29
4/14/2013 Run
Slow-Mag Marathon
 Race 42.2 km 3:24:20 4:51
4/16/2013 Run
Christopher to Gym
 Easy 7.9 km 37:13 4:42
4/17/2013 Run
ACRW 1xLap TT
 Default 8.0 km 36:39 4:35
4/20/2013 Run
Loskop Ultra Marathon
 Race 50.0 km 4:10:59 5:02
4/25/2013 Run
Christopher to Gym
 Easy 7.9 km 37:35 4:45
4/25/2013 Run
SSE to Christopher
 Easy 7.5 km 34:51 4:40
4/26/2013 Run
Christopher to Gym
 Easy 7.9 km 36:52 4:40
4/26/2013 Run
SSE to Christopher
 Easy 7.5 km 34:57 4:41
4/27/2013 Run
Denel 21.1km
 Race 21.1 km 1:25:50 4:05
4/28/2013 Run
Christopher - ACRW Loop (17.3km)
 Easy 17.3 km 1:21:16 4:42
4/29/2013 Run
Gym 7.5km
 Warm-up/Cool-dwn 7.5 km 32:56 4:24
4/29/2013 Run
Akkerboom St Hill
 Hill 5.0 km 20:47 4:10
4/30/2013 Run
Christopher to Gym
 Easy 7.9 km 37:59 4:48
4/30/2013 Run
SSE to ACRW
 Default 4.7 km 21:14 4:32
4/30/2013 Run
ACRW to Zwartkop High school (via R101)
 Easy 2.1 km 9:52 4:41
4/30/2013 Run
Zwartkop High school to Christopher
 Easy 2.3 km 11:05 4:52
5/2/2013 Run
Christopher to Gym
 Default 7.9 km 36:29 4:37
5/2/2013 Run
SSE to Christopher
 Default 7.5 km 32:51 4:24
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