Workouts

Summary
wait
Date Activity ▲ Course Type Distance Duration Pace  
4/7/2015 Run
Akkerboom St Hill
 Hill 10.0 km 43:20 4:22
4/7/2015 Run   Warm-up/Cool-dwn 1.0 km 4:57 4:46
4/7/2015 Run   Warm-up/Cool-dwn 6.6 km 33:34 5:06
4/8/2015 Run   Default 4.7 km 21:31 4:34
4/8/2015 Run
ACRW 1xLap TT
 Tempo 8.0 km 32:57 4:06
4/8/2015 Run   Warm-up/Cool-dwn 3.2 km 16:55 5:15
4/8/2015 Run   Default 7.2 km 34:00 4:44
4/9/2015 Run   Default 12.1 km 55:15 4:34
4/9/2015 Run   Default 12.2 km 55:29 4:34
4/10/2015 Run   Default 12.1 km 56:32 4:42
4/10/2015 Run   Default 12.1 km 56:23 4:40
4/14/2015 Run   Default 7.2 km 32:49 4:35
4/14/2015 Run   Default 11.7 km 52:21 4:30
4/15/2015 Run   Default 15.6 km 1:11:51 4:37
4/16/2015 Run   Default 6.6 km 29:32 4:27
4/16/2015 Run   Default 9.3 km 41:45 4:30
4/18/2015 Run
Loskop Ultra Marathon
 Race 50.0 km 3:50:53 4:38
4/19/2015 Run   Family run 3.0 km 24:01 8:06
4/19/2015 Run   Easy 3.8 km 19:47 5:14
4/20/2015 Run   Default 7.5 km 35:17 4:45
4/20/2015 Run   Default 6.7 km 31:23 4:44
4/21/2015 Run
Treadmill
 Warm-up/Cool-dwn 1.0 km 4:41 4:41
4/21/2015 Run
Treadmill
 Interval 5.0 km 17:56 3:36
4/22/2015 Run   Default 6.7 km 29:02 4:22
4/22/2015 Run   Default 16.5 km 1:16:08 4:38
4/23/2015 Run   Default 17.0 km 1:20:54 4:45
4/24/2015 Run   Default 6.2 km 27:16 4:23
4/24/2015 Run   Default 7.2 km 32:20 4:31
4/25/2015 Run   Default 6.2 km 29:16 4:46
4/25/2015 Run   Default 6.2 km 27:32 4:27
4/26/2015 Run
Magnolia Longrun (3 laps)
 Long 45.2 km 3:29:59 4:39
4/30/2015 Run   Default 7.2 km 33:49 4:43
4/30/2015 Run   Default 2.6 km 13:39 5:11
4/30/2015 Run   Default 4.2 km 20:28 4:54
5/2/2015 Run   Long 24.5 km 1:57:21 4:48
5/2/2015 Run   Default 2.5 km 11:17 4:27
5/3/2015 Run   Long 25.3 km 1:54:31 4:32
5/4/2015 Run
Akkerboom St Hill
 Hill 4.9 km 21:35 4:23
5/4/2015 Run   Warm-up/Cool-dwn 1.1 km 5:08 4:43
5/4/2015 Run   Warm-up/Cool-dwn 0.3 km 1:35 5:29
5/5/2015 Run   Default 6.3 km 27:26 4:22
5/5/2015 Run   Default 7.8 km 34:57 4:29
5/6/2015 Run   Default 7.7 km 31:50 4:10
5/9/2015 Run   Easy 24.4 km 2:03:22 5:04
5/10/2015 Run   Long 30.6 km 2:23:49 4:43
5/12/2015 Run   Default 7.8 km 35:33 4:33
5/12/2015 Run   Default 6.3 km 27:47 4:27
5/14/2015 Run   Easy 1.0 km 4:49 4:49
5/14/2015 Run
Treadmill
 Easy 2.0 km 9:38 4:50
5/17/2015 Run   Tempo 10.0 km 42:54 4:17
5/18/2015 Run   Default 6.2 km 27:41 4:29
5/18/2015 Run   Default 7.8 km 35:31 4:33
5/19/2015 Run   Default 9.1 km 42:14 4:38
5/19/2015 Run   Default 7.8 km 35:04 4:30
5/20/2015 Run   Warm-up/Cool-dwn 0.7 km 3:23 4:59
5/20/2015 Run
ACRW 1xLap TT
 Default 6.1 km 22:24 3:42
5/21/2015 Run   Default 6.1 km 28:32 4:43
5/23/2015 Run   Default 18.4 km 1:27:00 4:45
5/26/2015 Run   Default 6.1 km 29:36 4:50
5/29/2015 Run   Default 5.2 km 24:13 4:43
5/31/2015 Run
Comrades Ultra-marathon (up run)
 Race 87.8 km 9:34:05 6:33
6/9/2015 Run   Default 7.5 km 34:27 4:36
6/9/2015 Run   Default 7.8 km 35:54 4:37
6/10/2015 Run   Family run 2.1 km 12:47 6:11
6/12/2015 Run   Default 6.2 km 28:58 4:40
6/12/2015 Run   Default 8.2 km 36:18 4:27
6/16/2015 Run   Race unofficial 8.1 km 33:20 4:09
6/30/2015 Run   Default 5.1 km 25:46 5:05
7/1/2015 Run   Default 4.0 km 18:48 4:40
7/4/2015 Run   Default 7.6 km 35:03 4:38
7/6/2015 Run   Default 6.2 km 30:16 4:56
7/7/2015 Run   Default 6.1 km 28:47 4:43
7/7/2015 Run   Default 6.6 km 30:33 4:37
7/8/2015 Run   Default 6.2 km 28:48 4:39
7/8/2015 Run   Default 7.8 km 36:02 4:38
7/9/2015 Run   Default 6.2 km 28:23 4:36
7/11/2015 Run
Springbok Vasbyt 25km
 Race 24.9 km 2:05:08 5:03
7/11/2015 Run   Warm-up/Cool-dwn 0.5 km 2:37 5:15
7/11/2015 Run   Warm-up/Cool-dwn 0.7 km 3:48 5:13
7/14/2015 Run   Default 5.5 km 26:51 4:52
7/14/2015 Run   Default 0.6 km 2:58 4:43
7/14/2015 Run   Default 6.2 km 28:43 4:41
7/19/2015 Run   Family run 2.2 km 13:00 5:50
7/19/2015 Run   Default 2.7 km 13:00 4:46
7/20/2015 Run   Family run 2.2 km 18:23 8:13
7/20/2015 Run   Tempo 5.1 km 20:56 4:09
7/21/2015 Run   Default 6.2 km 28:17 4:33
7/21/2015 Run   Default 6.7 km 33:27 5:00
7/23/2015 Run   Default 7.8 km 37:12 4:46
7/23/2015 Run   Default 6.2 km 28:55 4:40
7/25/2015 Run   Warm-up/Cool-dwn 0.6 km 3:25 5:31
7/25/2015 Run   Warm-up/Cool-dwn 4.3 km 19:22 4:33
7/25/2015 Run
Zwartkop Road Race 21.1km
 Race 21.2 km 1:28:16 4:10
7/25/2015 Run   Warm-up/Cool-dwn 3.2 km 19:37 6:12
7/27/2015 Run   Default 6.6 km 31:09 4:42
7/27/2015 Run   Default 6.2 km 29:29 4:47
7/29/2015 Run
ACRW 1xLap TT
 Default 6.1 km 23:03 3:49
7/30/2015 Run   Default 6.1 km 28:25 4:39
7/30/2015 Run   Default 6.2 km 28:42 4:38
7/30/2015 Run   Default 7.2 km 32:59 4:35
© 2024 RunningAHEAD, LLC. All rights reserved.
Terms of Service|Privacy|Feedback|Help