| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 9/29/2012 |
Run |
Christopher - Laerskool Swartkop circle |
Easy |
5.1 km |
25:46 |
5:02 |
 |
| 9/27/2012 |
Run |
SSE to Christopher |
Easy |
7.5 km |
36:14 |
4:51 |
|
| 9/27/2012 |
Run |
Christopher to Gym |
Easy |
7.9 km |
37:57 |
4:48 |
|
| 9/26/2012 |
Run |
SSE to NGK Lyttelton East |
Easy |
6.2 km |
30:20 |
4:54 |
|
| 9/26/2012 |
Run |
Christopher to Gym |
Easy |
7.9 km |
37:41 |
4:46 |
|
| 9/25/2012 |
Run |
Christopher - ACRW Loop (10.1km) |
Easy |
10.2 km |
46:28 |
4:35 |
|
| 9/22/2012 |
Run |
Clover Irene Spring Race 21.1km |
Race |
21.1 km |
1:30:05 |
4:17 |
|
| 9/20/2012 |
Run |
SSE to Christopher |
Easy |
7.5 km |
35:08 |
4:42 |
|
| 9/20/2012 |
Run |
Christopher to Gym |
Easy |
7.9 km |
37:40 |
4:46 |
|
| 9/19/2012 |
Run |
ACRW - Christopher cool-down |
Easy |
3.1 km |
15:36 |
5:01 |
|
| 9/19/2012 |
Run |
ACRW 1xLap TT |
Default |
6.0 km |
27:03 |
4:31 |
|
| 9/19/2012 |
Run |
SSE to ACRW |
Easy |
4.7 km |
21:41 |
4:38 |
|
| 9/19/2012 |
Run |
Christopher to Gym |
Easy |
7.9 km |
36:35 |
4:38 |
|
| 9/18/2012 |
Run |
SSE to Christopher |
Easy |
7.5 km |
34:35 |
4:38 |
|
| 9/18/2012 |
Run |
Christopher to Gym |
Easy |
7.9 km |
37:38 |
4:46 |
|
| 9/17/2012 |
Run |
NGK Lyttelton East to Jean Ave |
Easy |
8.8 km |
41:18 |
4:43 |
|
| 9/15/2012 |
Run |
Ou Voetpad 10 miler |
Race |
10.0 mi |
1:15:17 |
4:41 |
|
| 9/13/2012 |
Run |
SSE to Christopher |
Easy |
7.5 km |
35:07 |
4:42 |
|
| 9/13/2012 |
Run |
Christopher to Gym |
Easy |
7.9 km |
36:55 |
4:40 |
|
| 9/12/2012 |
Run |
ACRW - Christopher cool-down |
Easy |
3.1 km |
15:16 |
4:55 |
|
| 9/12/2012 |
Run |
ACRW 1xLap TT |
TT |
6.0 km |
24:41 |
4:07 |
|
| 9/12/2012 |
Run |
SSE to ACRW |
Easy |
4.7 km |
21:58 |
4:42 |
|
| 9/12/2012 |
Run |
Christopher to Gym |
Easy |
7.9 km |
37:00 |
4:41 |
|
| 9/10/2012 |
Run |
Gym to ACRW and back (reverse ACRW Hippo) |
Easy |
16.6 km |
1:17:38 |
4:42 |
|
| 9/7/2012 |
Run |
Christopher - ACRW Loop (17.3km) |
Default |
17.3 km |
1:16:14 |
4:25 |
|
| 9/5/2012 |
Run |
ACRW 1xLap TT |
TT |
6.0 km |
23:54 |
3:59 |
|
| 9/3/2012 |
Run |
ACRW Hippo run |
Default |
16.3 km |
1:12:00 |
4:25 |
|
| 9/1/2012 |
Run |
Spirit of Flight 10 km |
Race |
10.0 km |
38:40 |
3:52 |
|
| 8/30/2012 |
Run |
Gym 7.5km |
Default |
7.5 km |
33:54 |
4:31 |
|
| 8/29/2012 |
Run |
ACRW 1xLap TT |
Easy |
6.0 km |
23:14 |
3:53 |
|
| 8/27/2012 |
Run |
ACRW Hippo run (up to Lenchen) |
Default |
12.8 km |
58:00 |
4:33 |
|
| 8/24/2012 |
Run |
Christopher - ACRW Loop (10.1km) (Reverse) |
Easy |
10.2 km |
47:27 |
4:41 |
|
| 8/22/2012 |
Run |
ACRW 1xLap TT |
TT |
6.0 km |
24:40 |
4:07 |
|
| 8/22/2012 |
Run |
ACRW 1xLap TT |
Warm-up/Cool-dwn |
2.0 km |
8:00 |
4:00 |
|
| 8/20/2012 |
Run |
Gym 12km |
Default |
12.0 km |
54:35 |
4:33 |
|
| 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 |
|
| 8/15/2012 |
Run |
|
Tempo |
4.5 km |
17:19 |
3:54 |
|
| 8/15/2012 |
Run |
|
Warm-up/Cool-dwn |
4.5 km |
19:42 |
4:26 |
|
| 8/14/2012 |
Run |
|
Easy |
15.8 km |
1:14:45 |
4:44 |
|
| 8/13/2012 |
Run |
|
Easy |
13.0 km |
1:05:11 |
5:01 |
|
| 8/9/2012 |
Run |
Castle Walk 10km |
Race |
10.0 km |
42:29 |
4:15 |
|
| 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 |
|
| 8/6/2012 |
Run |
Christopher - ACRW Loop (14.4km) (Reverse) |
Default |
14.4 km |
1:06:46 |
4:38 |
|
| 8/5/2012 |
Run |
Christopher - ACRW Loop (17.3km) |
Default |
17.3 km |
1:18:21 |
4:32 |
|
| 8/2/2012 |
Run |
Treadmill |
Easy |
4.0 km |
18:53 |
4:44 |
|
| 8/1/2012 |
Run |
ACRW 1xLap TT |
TT |
6.0 km |
23:55 |
4:00 |
|
| 8/1/2012 |
Run |
Treadmill |
Default |
4.0 km |
17:43 |
4:26 |
|
| 7/28/2012 |
Run |
Zwartkop Road Race 21.1km |
Race |
21.1 km |
1:32:42 |
4:24 |
|
| 7/28/2012 |
Run |
|
Warm-up/Cool-dwn |
4.2 km |
20:33 |
4:52 |
|
| 7/27/2012 |
Run |
Christopher - ACRW Loop (10.1km) |
Default |
10.2 km |
46:13 |
4:34 |
|
| 7/25/2012 |
Run |
ACRW 1xLap TT |
Default |
4.0 km |
17:41 |
4:26 |
|
| 7/25/2012 |
Run |
Cross country at Zwartkop High School |
Race |
3.4 km |
12:34 |
3:42 |
|
| 7/23/2012 |
Run |
NGK Lyttelton East to under bridge at Botha Ave |
Easy |
6.5 km |
30:32 |
4:41 |
|
| 7/21/2012 |
Run |
Christopher - ACRW Loop (17.3km) |
Default |
17.3 km |
1:17:47 |
4:30 |
|
| 7/19/2012 |
Run |
Track - Grass |
Interval |
1.6 km |
4:52 |
3:03 |
|
| 7/19/2012 |
Run |
Track - Grass |
Warm-up/Cool-dwn |
0.8 km |
3:04 |
3:50 |
|
| 7/18/2012 |
Run |
ACRW 1xLap TT |
TT |
6.0 km |
24:17 |
4:03 |
|
| 7/17/2012 |
Run |
Treadmill |
Interval |
4.0 km |
14:06 |
3:32 |
|
| 7/17/2012 |
Run |
Treadmill |
Warm-up/Cool-dwn |
2.0 km |
8:56 |
4:28 |
|
| 7/14/2012 |
Run |
Springbok Vasbyt 25km |
Race |
25.1 km |
2:07:34 |
5:05 |
|
| 7/11/2012 |
Run |
ACRW 1xLap TT |
Default |
6.0 km |
26:41 |
4:27 |
|
| 7/10/2012 |
Run |
Christopher - ACRW Loop (10.1km) (Reverse) |
Default |
10.2 km |
43:00 |
4:15 |
|
| 7/7/2012 |
Run |
Irene Clover milk run (15km) |
Race |
15.0 km |
1:01:54 |
4:08 |
|
| 7/4/2012 |
Run |
ACRW 1xLap TT |
Default |
6.0 km |
28:06 |
4:41 |
|
| 7/4/2012 |
Run |
ACRW 1xLap TT |
Default |
2.0 km |
8:26 |
4:13 |
|
| 7/4/2012 |
Run |
Treadmill |
Default |
4.0 km |
16:11 |
4:03 |
|
| 7/2/2012 |
Run |
ACRW Hippo run (10km) |
Easy |
10.3 km |
57:26 |
5:34 |
|
| 7/1/2012 |
Run |
|
Family run |
3.6 km |
31:18 |
8:42 |
|
| 6/30/2012 |
Run |
Christopher - ACRW Loop (17.3km) |
Default |
17.3 km |
1:15:38 |
4:23 |
|
| 6/29/2012 |
Run |
Treadmill |
Default |
4.5 km |
18:45 |
4:10 |
|
| 6/25/2012 |
Run |
ACRW - Christopher cool-down |
Default |
3.1 km |
13:32 |
4:22 |
|
| 6/25/2012 |
Run |
Christopher - ACRW warm-up |
Default |
3.1 km |
13:22 |
4:18 |
|
| 6/24/2012 |
Run |
Christopher - ACRW Loop (14.4km) |
Default |
14.4 km |
1:02:04 |
4:19 |
|
| 6/20/2012 |
Run |
ACRW 1xLap TT |
TT |
6.0 km |
24:30 |
4:05 |
|
| 6/18/2012 |
Run |
ACRW - Christopher cool-down |
Default |
3.1 km |
13:31 |
4:21 |
|
| 6/18/2012 |
Run |
Christopher - ACRW warm-up |
Default |
3.1 km |
13:12 |
4:15 |
|
| 6/17/2012 |
Run |
Christopher - ACRW Loop (10.1km) |
Default |
10.2 km |
47:06 |
4:39 |
|
| 6/17/2012 |
Run |
Christopher - Laerskool Swartkop circle |
Family run |
5.1 km |
43:55 |
8:34 |
|
| 6/13/2012 |
Run |
ACRW 1xLap TT |
Default |
6.0 km |
27:20 |
4:34 |
|
| 6/10/2012 |
Run |
|
Family run |
4.6 km |
39:53 |
8:41 |
|
| 6/3/2012 |
Run |
Comrades Ultra-marathon (down run) |
Race |
89.3 km |
7:59:26 |
5:23 |
|
| 6/2/2012 |
Run |
|
Easy |
3.0 km |
14:52 |
4:58 |
|
| 5/30/2012 |
Run |
ACRW 1xLap TT |
Easy |
6.0 km |
29:20 |
4:54 |
|
| 5/28/2012 |
Run |
Treadmill |
Easy |
8.0 km |
38:26 |
4:49 |
|
| 5/27/2012 |
Run |
Christopher - ACRW Loop (14.4km) (Reverse) |
Easy |
14.4 km |
1:07:07 |
4:40 |
|
| 5/26/2012 |
Run |
ACRW 1xLap Comrades Shuttle (2.1) |
Easy |
6.1 km |
33:23 |
5:28 |
|
| 5/26/2012 |
Run |
ACRW 1xLap Comrades Shuttle (Garage near Unitas) |
Easy |
6.0 km |
32:29 |
5:24 |
|
| 5/26/2012 |
Run |
Christopher - ACRW warm-up |
Warm-up/Cool-dwn |
3.1 km |
14:26 |
4:39 |
|
| 5/24/2012 |
Run |
Christopher - ACRW Loop (14.4km) |
Easy |
14.4 km |
1:10:47 |
4:55 |
|
| 5/23/2012 |
Run |
ACRW 1xLap TT |
TT |
6.0 km |
25:59 |
4:20 |
|
| 5/23/2012 |
Run |
ACRW 1xLap TT |
Warm-up/Cool-dwn |
2.0 km |
8:13 |
4:07 |
|
| 5/21/2012 |
Run |
Treadmill |
Warm-up/Cool-dwn |
4.0 km |
18:49 |
4:43 |
|
| 5/20/2012 |
Run |
Christopher - Unitas Loop (25.6km) (Reverse) |
Easy |
25.6 km |
2:07:32 |
4:59 |
|
| 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 |
|
| 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 |
|
| 5/15/2012 |
Run |
Treadmill |
Interval |
6.0 km |
22:31 |
3:46 |
|