Workouts

Summary
wait
Date Activity Course Type Distance Duration ▲ Pace  
7/19/2012 Run
Track - Grass
 Warm-up/Cool-dwn 0.8 km 3:04 3:50
12/8/2012 Run
ACRW Warm-up (around the club-house)
 Interval 1.4 km 4:24 3:09
7/19/2012 Run
Track - Grass
 Interval 1.6 km 4:52 3:03
8/15/2012 Run   Warm-up/Cool-dwn 1.5 km 6:55 4:47
8/8/2012 Run
ACRW 1xLap TT
 Default 2.0 km 7:32 3:46
8/22/2012 Run
ACRW 1xLap TT
 Warm-up/Cool-dwn 2.0 km 8:00 4:00
5/23/2012 Run
ACRW 1xLap TT
 Warm-up/Cool-dwn 2.0 km 8:13 4:07
7/4/2012 Run
ACRW 1xLap TT
 Default 2.0 km 8:26 4:13
7/17/2012 Run
Treadmill
 Warm-up/Cool-dwn 2.0 km 8:56 4:28
10/17/2012 Run
ACRW 1xLap TT
 Warm-up/Cool-dwn 2.0 km 9:04 4:32
12/12/2012 Run
Treadmill
 Warm-up/Cool-dwn 2.0 km 9:13 4:37
1/9/2013 Run
ACRW 1xLap TT
 Warm-up/Cool-dwn 2.0 km 9:22 4:41
1/14/2013 Run
Treadmill
 Warm-up/Cool-dwn 2.0 km 10:00 5:00
5/16/2012 Run
ACRW 1xLap TT
 Warm-up/Cool-dwn 2.0 km 10:08 5:04
10/3/2012 Run
ACRW 1xLap TT
 Easy 2.0 km 10:53 5:27
12/19/2012 Run
Christopher - ACRW warm-up
 Tempo 3.1 km 12:33 4:03
7/25/2012 Run
Cross country at Zwartkop High School
 Race 3.4 km 12:34 3:42
12/8/2012 Run
Christopher - ACRW warm-up
 Tempo 3.1 km 12:45 4:06
6/18/2012 Run
Christopher - ACRW warm-up
 Default 3.1 km 13:12 4:15
6/25/2012 Run
Christopher - ACRW warm-up
 Default 3.1 km 13:22 4:18
12/19/2012 Run
ACRW - Christopher cool-down
 Default 3.1 km 13:26 4:20
6/18/2012 Run
ACRW - Christopher cool-down
 Default 3.1 km 13:31 4:21
6/25/2012 Run
ACRW - Christopher cool-down
 Default 3.1 km 13:32 4:22
11/21/2012 Run
ACRW - Christopher cool-down
 Default 3.1 km 14:02 4:31
7/17/2012 Run
Treadmill
 Interval 4.0 km 14:06 3:32
12/12/2012 Run
Treadmill
 Interval 4.0 km 14:10 3:33
12/8/2012 Run
ACRW - Christopher cool-down
 Warm-up/Cool-dwn 3.1 km 14:20 4:37
5/26/2012 Run
Christopher - ACRW warm-up
 Warm-up/Cool-dwn 3.1 km 14:26 4:39
12/5/2012 Run
ACRW - Christopher cool-down
 Easy 3.1 km 14:30 4:40
11/14/2012 Run
ACRW - Christopher cool-down
 Easy 3.1 km 14:45 4:45
6/2/2012 Run   Easy 3.0 km 14:52 4:58
11/14/2012 Run
ACRW 1xLap TT
 TT 4.0 km 14:52 3:43
10/24/2012 Run
ACRW - Christopher cool-down
 Warm-up/Cool-dwn 3.1 km 14:57 4:49
11/7/2012 Run
ACRW - Christopher cool-down
 Easy 3.1 km 15:09 4:53
5/15/2012 Run
Treadmill
 Warm-up/Cool-dwn 3.0 km 15:13 5:05
10/3/2012 Run
ACRW - Christopher cool-down
 Easy 3.1 km 15:13 4:54
9/12/2012 Run
ACRW - Christopher cool-down
 Easy 3.1 km 15:16 4:55
12/26/2012 Run
Merino Walk to Midlands
 Default 3.9 km 15:23 3:59
9/19/2012 Run
ACRW - Christopher cool-down
 Easy 3.1 km 15:36 5:01
12/26/2012 Run
Merino Walk to Midlands
 Default 3.9 km 15:47 4:05
7/4/2012 Run
Treadmill
 Default 4.0 km 16:11 4:03
8/15/2012 Run   Tempo 4.5 km 17:19 3:54
7/25/2012 Run
ACRW 1xLap TT
 Default 4.0 km 17:41 4:26
8/1/2012 Run
Treadmill
 Default 4.0 km 17:43 4:26
12/26/2012 Run
Midlands to Merino Walk
 Default 3.9 km 17:50 4:37
12/26/2012 Run
Midlands to Merino Walk
 Default 3.9 km 17:50 4:37
1/16/2013 Run
ACRW 1xLap TT
 Default 4.0 km 18:08 4:32
6/29/2012 Run
Treadmill
 Default 4.5 km 18:45 4:10
5/21/2012 Run
Treadmill
 Warm-up/Cool-dwn 4.0 km 18:49 4:43
8/2/2012 Run
Treadmill
 Easy 4.0 km 18:53 4:44
5/14/2012 Run
Treadmill
 Warm-up/Cool-dwn 4.0 km 19:36 4:54
8/15/2012 Run   Warm-up/Cool-dwn 4.5 km 19:42 4:26
7/28/2012 Run   Warm-up/Cool-dwn 4.2 km 20:33 4:52
10/24/2012 Run
SSE to ACRW
 Default 4.7 km 20:36 4:24
11/21/2012 Run
SSE to ACRW
 Default 4.7 km 20:58 4:29
11/14/2012 Run
SSE to ACRW
 Default 4.7 km 21:04 4:30
9/19/2012 Run
SSE to ACRW
 Easy 4.7 km 21:41 4:38
12/5/2012 Run
SSE to ACRW
 Easy 4.7 km 21:48 4:39
9/12/2012 Run
SSE to ACRW
 Easy 4.7 km 21:58 4:42
11/28/2012 Run
SSE to ACRW
 Easy 4.7 km 21:58 4:42
10/3/2012 Run
SSE to ACRW
 Easy 4.7 km 22:00 4:42
1/16/2013 Run
SSE to ACRW
 Easy 4.7 km 22:13 4:45
8/8/2012 Run
ACRW 1xLap TT
 Default 4.0 km 22:23 5:36
5/15/2012 Run
Treadmill
 Interval 6.0 km 22:31 3:46
11/7/2012 Run
SSE to ACRW
 Easy 4.7 km 22:41 4:51
10/24/2012 Run
ACRW 1xLap TT
 TT 6.0 km 22:44 3:48
10/10/2012 Run
ACRW 1xLap TT
 TT 6.0 km 23:12 3:52
8/29/2012 Run
ACRW 1xLap TT
 Easy 6.0 km 23:14 3:53
9/5/2012 Run
ACRW 1xLap TT
 TT 6.0 km 23:54 3:59
8/1/2012 Run
ACRW 1xLap TT
 TT 6.0 km 23:55 4:00
7/18/2012 Run
ACRW 1xLap TT
 TT 6.0 km 24:17 4:03
6/20/2012 Run
ACRW 1xLap TT
 TT 6.0 km 24:30 4:05
8/22/2012 Run
ACRW 1xLap TT
 TT 6.0 km 24:40 4:07
9/12/2012 Run
ACRW 1xLap TT
 TT 6.0 km 24:41 4:07
10/3/2012 Run
ACRW 1xLap TT
 TT 6.0 km 24:59 4:10
9/29/2012 Run
Christopher - Laerskool Swartkop circle
 Easy 5.1 km 25:46 5:02
5/23/2012 Run
ACRW 1xLap TT
 TT 6.0 km 25:59 4:20
7/11/2012 Run
ACRW 1xLap TT
 Default 6.0 km 26:41 4:27
9/19/2012 Run
ACRW 1xLap TT
 Default 6.0 km 27:03 4:31
6/13/2012 Run
ACRW 1xLap TT
 Default 6.0 km 27:20 4:34
12/24/2012 Run
Midlands to water bridge and back
 Default 6.3 km 27:26 4:23
7/4/2012 Run
ACRW 1xLap TT
 Default 6.0 km 28:06 4:41
5/30/2012 Run
ACRW 1xLap TT
 Easy 6.0 km 29:20 4:54
10/10/2012 Run
ACRW 1xLap TT
 Easy 6.0 km 30:09 5:02
9/26/2012 Run
SSE to NGK Lyttelton East
 Easy 6.2 km 30:20 4:54
7/23/2012 Run
NGK Lyttelton East to under bridge at Botha Ave
 Easy 6.5 km 30:32 4:41
12/1/2012 Run   Default 7.0 km 30:50 4:25
10/17/2012 Run
ACRW 1xLap TT
 TT 8.0 km 30:54 3:52
11/28/2012 Run
ACRW 1xLap TT
 Race 8.0 km 31:13 3:55
7/1/2012 Run   Family run 3.6 km 31:18 8:42
5/26/2012 Run
ACRW 1xLap Comrades Shuttle (Garage near Unitas)
 Easy 6.0 km 32:29 5:24
1/9/2013 Run
ACRW 1xLap TT
 TT 8.0 km 33:04 4:08
5/16/2012 Run
ACRW 1xLap TT
 TT 8.0 km 33:14 4:10
12/11/2012 Run
SSE to Christopher
 Default 7.5 km 33:14 4:27
10/9/2012 Run
SSE to Christopher
 Default 7.5 km 33:21 4:28
5/26/2012 Run
ACRW 1xLap Comrades Shuttle (2.1)
 Easy 6.1 km 33:23 5:28
12/13/2012 Run
SSE to Christopher
 Default 7.5 km 33:35 4:30
10/30/2012 Run
SSE to Christopher
 Default 7.5 km 33:44 4:31
11/22/2012 Run
SSE to Christopher
 Default 7.5 km 33:51 4:32
8/30/2012 Run
Gym 7.5km
 Default 7.5 km 33:54 4:31
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