| Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
| 7/19/2012 |
Run |
Track - Grass |
Interval |
1.6 km |
4:52 |
3:03 |
 |
| 12/8/2012 |
Run |
ACRW Warm-up (around the club-house) |
Interval |
1.4 km |
4:24 |
3:09 |
|
| 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 |
|
| 7/25/2012 |
Run |
Cross country at Zwartkop High School |
Race |
3.4 km |
12:34 |
3:42 |
|
| 11/14/2012 |
Run |
ACRW 1xLap TT |
TT |
4.0 km |
14:52 |
3:43 |
|
| 5/15/2012 |
Run |
Treadmill |
Interval |
6.0 km |
22:31 |
3:46 |
|
| 8/8/2012 |
Run |
ACRW 1xLap TT |
Default |
2.0 km |
7:32 |
3:46 |
|
| 10/24/2012 |
Run |
ACRW 1xLap TT |
TT |
6.0 km |
22:44 |
3:48 |
|
| 7/19/2012 |
Run |
Track - Grass |
Warm-up/Cool-dwn |
0.8 km |
3:04 |
3:50 |
|
| 10/17/2012 |
Run |
ACRW 1xLap TT |
TT |
8.0 km |
30:54 |
3:52 |
|
| 9/1/2012 |
Run |
Spirit of Flight 10 km |
Race |
10.0 km |
38:40 |
3:52 |
|
| 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 |
|
| 8/15/2012 |
Run |
|
Tempo |
4.5 km |
17:19 |
3:54 |
|
| 11/28/2012 |
Run |
ACRW 1xLap TT |
Race |
8.0 km |
31:13 |
3:55 |
|
| 12/26/2012 |
Run |
Merino Walk to Midlands |
Default |
3.9 km |
15:23 |
3:59 |
|
| 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 |
|
| 8/22/2012 |
Run |
ACRW 1xLap TT |
Warm-up/Cool-dwn |
2.0 km |
8:00 |
4:00 |
|
| 12/19/2012 |
Run |
Christopher - ACRW warm-up |
Tempo |
3.1 km |
12:33 |
4:03 |
|
| 7/4/2012 |
Run |
Treadmill |
Default |
4.0 km |
16:11 |
4:03 |
|
| 7/18/2012 |
Run |
ACRW 1xLap TT |
TT |
6.0 km |
24:17 |
4:03 |
|
| 12/26/2012 |
Run |
Merino Walk to Midlands |
Default |
3.9 km |
15:47 |
4:05 |
|
| 11/10/2012 |
Run |
Liqui Fruit Irene Road Race 21.1 |
Race |
21.1 km |
1:26:07 |
4:05 |
|
| 6/20/2012 |
Run |
ACRW 1xLap TT |
TT |
6.0 km |
24:30 |
4:05 |
|
| 12/8/2012 |
Run |
Christopher - ACRW warm-up |
Tempo |
3.1 km |
12:45 |
4:06 |
|
| 5/23/2012 |
Run |
ACRW 1xLap TT |
Warm-up/Cool-dwn |
2.0 km |
8:13 |
4:07 |
|
| 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 |
|
| 1/12/2013 |
Run |
Akasia 3-in-1 Half-marathon (2012 route) |
Race |
21.1 km |
1:26:51 |
4:07 |
|
| 7/7/2012 |
Run |
Irene Clover milk run (15km) |
Race |
15.0 km |
1:01:54 |
4:08 |
|
| 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 |
|
| 10/3/2012 |
Run |
ACRW 1xLap TT |
TT |
6.0 km |
24:59 |
4:10 |
|
| 6/29/2012 |
Run |
Treadmill |
Default |
4.5 km |
18:45 |
4:10 |
|
| 1/6/2013 |
Run |
Christopher - ACRW Loop (10.1km) |
Default |
10.2 km |
42:41 |
4:13 |
|
| 7/4/2012 |
Run |
ACRW 1xLap TT |
Default |
2.0 km |
8:26 |
4:13 |
|
| 1/19/2013 |
Run |
ACE 21.1km |
Race |
21.1 km |
1:29:11 |
4:14 |
|
| 7/10/2012 |
Run |
Christopher - ACRW Loop (10.1km) (Reverse) |
Default |
10.2 km |
43:00 |
4:15 |
|
| 6/18/2012 |
Run |
Christopher - ACRW warm-up |
Default |
3.1 km |
13:12 |
4:15 |
|
| 8/9/2012 |
Run |
Castle Walk 10km |
Race |
10.0 km |
42:29 |
4:15 |
|
| 10/27/2012 |
Run |
CSIR 21.1km |
Race |
21.1 km |
1:29:47 |
4:16 |
|
| 11/19/2012 |
Run |
Christopher - ACRW Loop (10.1km) |
Default |
10.2 km |
43:14 |
4:16 |
|
| 9/22/2012 |
Run |
Clover Irene Spring Race 21.1km |
Race |
21.1 km |
1:30:05 |
4:17 |
|
| 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 |
|
| 12/19/2012 |
Run |
ACRW - Christopher cool-down |
Default |
3.1 km |
13:26 |
4:20 |
|
| 1/7/2013 |
Run |
ACRW Hippo run (11.8km - Back via End Str) |
Default |
11.8 km |
50:53 |
4:20 |
|
| 5/23/2012 |
Run |
ACRW 1xLap TT |
TT |
6.0 km |
25:59 |
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 |
|
| 12/24/2012 |
Run |
Midlands to water bridge and back |
Default |
6.3 km |
27:26 |
4:23 |
|
| 6/30/2012 |
Run |
Christopher - ACRW Loop (17.3km) |
Default |
17.3 km |
1:15:38 |
4:23 |
|
| 5/5/2012 |
Run |
Jackie Mekler 25km (2011 route) |
Race |
25.0 km |
1:49:32 |
4:23 |
|
| 10/14/2012 |
Run |
Christopher - ACRW Loop (17.3km) |
Default |
17.3 km |
1:16:00 |
4:24 |
|
| 10/24/2012 |
Run |
SSE to ACRW |
Default |
4.7 km |
20:36 |
4:24 |
|
| 7/28/2012 |
Run |
Zwartkop Road Race 21.1km |
Race |
21.1 km |
1:32:42 |
4:24 |
|
| 1/3/2013 |
Run |
Midlands farm to Cedarville (train track) and back |
Default |
13.1 km |
57:29 |
4:24 |
|
| 9/7/2012 |
Run |
Christopher - ACRW Loop (17.3km) |
Default |
17.3 km |
1:16:14 |
4:25 |
|
| 12/1/2012 |
Run |
|
Default |
7.0 km |
30:50 |
4:25 |
|
| 9/3/2012 |
Run |
ACRW Hippo run |
Default |
16.3 km |
1:12:00 |
4:25 |
|
| 7/25/2012 |
Run |
ACRW 1xLap TT |
Default |
4.0 km |
17:41 |
4:26 |
|
| 8/15/2012 |
Run |
|
Warm-up/Cool-dwn |
4.5 km |
19:42 |
4:26 |
|
| 11/4/2012 |
Run |
Soweto Marathon |
Race |
42.2 km |
3:06:50 |
4:26 |
|
| 8/1/2012 |
Run |
Treadmill |
Default |
4.0 km |
17:43 |
4:26 |
|
| 12/11/2012 |
Run |
SSE to Christopher |
Default |
7.5 km |
33:14 |
4:27 |
|
| 7/11/2012 |
Run |
ACRW 1xLap TT |
Default |
6.0 km |
26:41 |
4:27 |
|
| 12/29/2012 |
Run |
Midlands to 2nd water mill towards Cedarville |
Default |
8.8 km |
38:57 |
4:28 |
|
| 10/9/2012 |
Run |
SSE to Christopher |
Default |
7.5 km |
33:21 |
4:28 |
|
| 7/17/2012 |
Run |
Treadmill |
Warm-up/Cool-dwn |
2.0 km |
8:56 |
4:28 |
|
| 11/21/2012 |
Run |
SSE to ACRW |
Default |
4.7 km |
20:58 |
4:29 |
|
| 10/15/2012 |
Run |
ACRW Hippo run (up to Lenchen) |
Default |
12.8 km |
57:02 |
4:29 |
|
| 10/9/2012 |
Run |
Christopher to Gym |
Default |
7.9 km |
35:31 |
4:30 |
|
| 10/23/2012 |
Run |
Christopher to Gym |
Default |
7.9 km |
35:31 |
4:30 |
|
| 12/13/2012 |
Run |
SSE to Christopher |
Default |
7.5 km |
33:35 |
4:30 |
|
| 11/14/2012 |
Run |
SSE to ACRW |
Default |
4.7 km |
21:04 |
4:30 |
|
| 7/21/2012 |
Run |
Christopher - ACRW Loop (17.3km) |
Default |
17.3 km |
1:17:47 |
4:30 |
|
| 10/7/2012 |
Run |
Christopher - ACRW Loop (10.1km) |
Default |
10.2 km |
45:40 |
4:30 |
|
| 10/24/2012 |
Run |
Christopher to Gym |
Default |
7.9 km |
35:41 |
4:31 |
|
| 1/2/2013 |
Run |
Midlands to Cedarville last street back to Merino Walk |
Default |
17.1 km |
1:16:59 |
4:31 |
|
| 9/19/2012 |
Run |
ACRW 1xLap TT |
Default |
6.0 km |
27:03 |
4:31 |
|
| 10/30/2012 |
Run |
SSE to Christopher |
Default |
7.5 km |
33:44 |
4:31 |
|
| 11/21/2012 |
Run |
ACRW - Christopher cool-down |
Default |
3.1 km |
14:02 |
4:31 |
|
| 8/30/2012 |
Run |
Gym 7.5km |
Default |
7.5 km |
33:54 |
4:31 |
|
| 11/27/2012 |
Run |
Christopher to Gym |
Default |
7.9 km |
35:47 |
4:32 |
|
| 11/22/2012 |
Run |
SSE to Christopher |
Default |
7.5 km |
33:51 |
4:32 |
|
| 8/5/2012 |
Run |
Christopher - ACRW Loop (17.3km) |
Default |
17.3 km |
1:18:21 |
4:32 |
|
| 10/17/2012 |
Run |
ACRW 1xLap TT |
Warm-up/Cool-dwn |
2.0 km |
9:04 |
4:32 |
|
| 1/16/2013 |
Run |
ACRW 1xLap TT |
Default |
4.0 km |
18:08 |
4:32 |
|
| 8/20/2012 |
Run |
Gym 12km |
Default |
12.0 km |
54:35 |
4:33 |
|
| 11/27/2012 |
Run |
SSE to Christopher |
Default |
7.5 km |
33:56 |
4:33 |
|
| 12/4/2012 |
Run |
SSE to Christopher |
Default |
7.5 km |
33:58 |
4:33 |
|
| 10/30/2012 |
Run |
Christopher to Gym |
Default |
7.9 km |
36:00 |
4:33 |
|
| 8/16/2012 |
Run |
|
Default |
13.0 km |
59:06 |
4:33 |
|
| 8/27/2012 |
Run |
ACRW Hippo run (up to Lenchen) |
Default |
12.8 km |
58:00 |
4:33 |
|
| 1/5/2013 |
Run |
Christopher - Vahala/ArmyBase/ACRW/Spar |
Default |
20.2 km |
1:31:59 |
4:34 |
|
| 7/27/2012 |
Run |
Christopher - ACRW Loop (10.1km) |
Default |
10.2 km |
46:13 |
4:34 |
|
| 6/13/2012 |
Run |
ACRW 1xLap TT |
Default |
6.0 km |
27:20 |
4:34 |
|
| 11/22/2012 |
Run |
Christopher to Gym |
Default |
7.9 km |
36:08 |
4:34 |
|