Workouts

Summary
wait
Date Activity Course Type ▲ Distance Duration Pace  
1/23/2013 Run
Christopher to Gym
 Easy 7.9 km 37:24 4:44
1/26/2013 Run
Christopher - Laerskool Swartkop circle
 Easy 5.1 km 24:18 4:45
1/30/2013 Run
SSE to ACRW
 Easy 4.7 km 23:06 4:56
1/30/2013 Run
Christopher to Gym
 Easy 7.9 km 39:33 5:00
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
ACRW - Christopher cool-down
 Easy 3.1 km 16:09 5:12
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
2/19/2013 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
2/21/2013 Run
SSE to Christopher
 Easy 7.5 km 35:05 4:42
2/21/2013 Run
Christopher to Gym
 Easy 7.9 km 36:59 4:41
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
2/28/2013 Run
SSE to Christopher
 Easy 7.5 km 35:41 4:47
2/28/2013 Run
Christopher to Gym
 Easy 7.9 km 37:03 4:41
3/6/2013 Run
Christopher to Gym
 Easy 7.9 km 37:43 4:46
3/19/2013 Run
Christopher to Gym
 Easy 7.9 km 36:59 4:41
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
3/31/2013 Run
Sodwana camp E244 17km
 Easy 17.0 km 1:19:22 4:41
4/16/2013 Run
Christopher to Gym
 Easy 7.9 km 37:13 4:42
4/25/2013 Run
SSE to Christopher
 Easy 7.5 km 34:51 4:40
4/25/2013 Run
Christopher to Gym
 Easy 7.9 km 37:35 4:45
4/26/2013 Run
SSE to Christopher
 Easy 7.5 km 34:57 4:41
4/26/2013 Run
Christopher to Gym
 Easy 7.9 km 36:52 4:40
4/28/2013 Run
Christopher - ACRW Loop (17.3km)
 Easy 17.3 km 1:21:16 4:42
4/30/2013 Run
Christopher to Gym
 Easy 7.9 km 37:59 4:48
4/30/2013 Run
Zwartkop High school to Christopher
 Easy 2.3 km 11:05 4:52
4/30/2013 Run
ACRW to Zwartkop High school (via R101)
 Easy 2.1 km 9:52 4:41
5/5/2013 Run
Wally Hayward helpers run first round (2013/05/05)
 Easy 18.5 km 1:37:41 5:18
5/15/2013 Run
Christopher to Gym
 Easy 7.9 km 37:57 4:48
5/21/2013 Run
SSE to Christopher
 Easy 7.5 km 35:14 4:43
5/21/2013 Run
Christopher to Gym
 Easy 7.9 km 38:38 4:53
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
5/28/2013 Run
SSE to Christopher
 Easy 7.5 km 37:04 4:58
5/28/2013 Run
Christopher to Gym
 Easy 7.9 km 38:23 4:51
5/29/2013 Run
ACRW 1xLap TT
 Easy 4.0 km 19:05 4:47
6/10/2013 Run
Treadmill
 Easy 1.0 km 5:00 5:00
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
6/22/2013 Run
ACRW club run 2013/06/22
 Easy 12.5 km 1:06:40 5:21
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
SSE to Christopher
 Easy 7.5 km 35:33 4:46
7/29/2013 Run
SSE to Christopher
 Easy 7.5 km 35:34 4:46
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
8/19/2013 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
8/27/2013 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
8/28/2013 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
9/4/2013 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
9/5/2013 Run
Christopher to Gym
 Easy 7.9 km 37:13 4:42
9/5/2013 Run
SSE to Christopher
 Easy 7.5 km 34:44 4:39
9/10/2013 Run
Christopher to Gym
 Easy 7.9 km 37:03 4:41
9/10/2013 Run
SSE to Christopher
 Easy 7.5 km 34:58 4:41
9/27/2013 Run
Christopher to Gym
 Easy 7.9 km 39:10 4:57
9/27/2013 Run
SSE to Christopher (Witstinkhout rd - Route 1)
 Easy 6.7 km 32:56 4:56
10/8/2013 Run
SSE to Christopher
 Easy 7.5 km 35:49 4:48
10/21/2013 Run
SSE to Christopher
 Easy 7.5 km 35:29 4:45
10/23/2013 Run
SSE to Christopher
 Easy 7.5 km 35:10 4:43
10/29/2013 Run
SSE to Christopher (Witstinkhout rd - Route 1)
 Easy 6.7 km 31:20 4:42
10/30/2013 Run
Christopher to Gym
 Easy 7.9 km 37:03 4:41
10/30/2013 Run
SSE to ACRW
 Easy 4.7 km 22:18 4:46
10/30/2013 Run
ACRW to Wierdapark Primary
 Easy 5.2 km 25:27 4:56
11/4/2013 Run
Christopher to Gym
 Easy 7.9 km 37:05 4:41
11/4/2013 Run
SSE to Christopher
 Easy 7.5 km 35:07 4:42
11/6/2013 Run
Christopher to Gym
 Easy 7.9 km 36:50 4:40
11/13/2013 Run
Christopher to Gym (Zwartkop HS route 1)
 Easy 7.3 km 33:46 4:40
11/15/2013 Run
Christopher to Gym (Zwartkop HS route 1)
 Easy 7.3 km 34:29 4:46
11/20/2013 Run
ACRW - Christopher cool-down
 Easy 3.1 km 14:55 4:48
12/29/2013 Run
Steyn's farm out on Sterkfontein road
 Easy 16.4 km 1:20:00 4:53
3/11/2013 Run
Akkerboom St Hill
 Hill 5.0 km 19:36 3:56
4/1/2013 Run
Sodwana camp 400m hill
 Hill 7.6 km 28:23 3:45
4/29/2013 Run
Akkerboom St Hill
 Hill 5.0 km 20:47 4:10
2/8/2013 Run
Treadmill
 Interval 5.0 km 17:53 3:35
2/27/2013 Run
Treadmill
 Interval 7.0 km 24:30 3:30
7/6/2013 Run
Track - Grass
 Interval 1.2 km 3:25 2:51
3/3/2014 Run
Track - Grass
 Interval 1.0 km 2:40 2:40
9/15/2013 Run
LSD with Colin 15/09/2013
 Long 23.7 km 2:33:00 6:28
3/9/2013 Run   Tempo 0.4 km 1:37 4:16
5/7/2013 Run
SSE to Christopher
 Tempo 7.5 km 32:02 4:17
5/17/2013 Run
SSE to Christopher
 Tempo 7.5 km 32:13 4:19
5/20/2013 Run
Gym indoor track
 Tempo 6.0 km 23:35 3:56
7/31/2013 Run
ACRW 1xLap TT
 Tempo 8.0 km 33:55 4:15
8/7/2013 Run
SSE to Christopher
 Tempo 7.5 km 32:37 4:22
8/23/2013 Run
Christopher - Laerskool Swartkop circle
 Tempo 5.1 km 21:12 4:08
9/9/2013 Run
Treadmill
 Tempo 4.0 km 16:29 4:08
11/19/2013 Run
SSE to Christopher (Witstinkhout rd - Route 1)
 Tempo 6.7 km 28:44 4:19
1/27/2013 Run
Johnson Crane Marathon
 Race 42.2 km 3:04:50 4:23
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