Workouts

Summary
wait
Date Activity Course Type Distance Duration Pace ▲  
11/29/2016 Run   Interval 0.4 km 0:57 2:24
10/6/2015 Run
Track - Grass
 Interval 2.0 km 6:12 3:10
4/21/2015 Run
Treadmill
 Interval 5.0 km 17:56 3:36
9/8/2015 Run
Track - Grass
 Interval 3.0 km 10:38 3:37
5/20/2015 Run
ACRW 1xLap TT
 Default 6.1 km 22:24 3:42
11/28/2016 Run   Interval 3.2 km 11:59 3:45
7/29/2015 Run
ACRW 1xLap TT
 Default 6.1 km 23:03 3:49
9/23/2015 Run
ACRW 1xLap TT
 Default 4.0 km 15:24 3:51
8/19/2015 Run
ACRW 1xLap TT
 Default 4.0 km 15:38 3:53
11/9/2016 Run
ACRW 1xLap TT
 Default 4.1 km 15:45 3:54
9/19/2015 Run
Clover Irene Spring Race 10km
 Race 10.0 km 40:21 4:02
11/28/2015 Run
Muller Potgieter 10km
 Race 10.0 km 40:23 4:02
11/2/2016 Run
ACRW 1xLap TT
 TT 4.0 km 16:20 4:04
4/8/2015 Run
ACRW 1xLap TT
 Tempo 8.0 km 32:57 4:06
7/20/2015 Run   Tempo 5.1 km 20:56 4:09
6/16/2015 Run   Race unofficial 8.1 km 33:20 4:09
10/5/2016 Run
ACRW 8km Cub Champs
 Race 8.0 km 33:17 4:09
11/14/2015 Run
Kolonade Retail Park 10km
 Race 10.1 km 41:49 4:09
5/6/2015 Run   Default 7.7 km 31:50 4:10
8/22/2015 Run
Wierie Road Race 21.1km
 Race 21.3 km 1:28:44 4:10
7/25/2015 Run
Zwartkop Road Race 21.1km
 Race 21.2 km 1:28:16 4:10
10/26/2016 Run
ACRW 1xLap TT
 TT 6.0 km 25:10 4:12
10/8/2015 Run   Default 5.1 km 21:19 4:12
12/2/2015 Run   Default 3.8 km 16:05 4:14
9/20/2016 Run   Default 5.0 km 21:11 4:14
9/1/2015 Run
Treadmill
 Warm-up/Cool-dwn 4.0 km 17:08 4:17
5/17/2015 Run   Tempo 10.0 km 42:54 4:17
10/12/2015 Run   Default 10.2 km 43:43 4:17
10/11/2016 Run   Default 7.0 km 30:21 4:19
9/14/2015 Run   Default 9.5 km 41:01 4:20
9/29/2015 Run
Polar Dr Hill
 Hill 2.9 km 12:37 4:20
9/21/2015 Run   Default 6.2 km 26:52 4:21
10/4/2016 Run   Default 7.0 km 30:10 4:21
10/10/2016 Run   Default 5.1 km 22:02 4:21
4/7/2015 Run
Akkerboom St Hill
 Hill 10.0 km 43:20 4:22
10/18/2016 Run   Default 5.7 km 24:46 4:22
11/11/2015 Run   Default 6.2 km 27:02 4:22
5/5/2015 Run   Default 6.3 km 27:26 4:22
4/22/2015 Run   Default 6.7 km 29:02 4:22
5/4/2015 Run
Akkerboom St Hill
 Hill 4.9 km 21:35 4:23
10/22/2016 Run
CSIR 21.1km
 Race 21.0 km 1:31:44 4:23
4/24/2015 Run   Default 6.2 km 27:16 4:23
9/29/2015 Run   Warm-up/Cool-dwn 4.5 km 19:36 4:24
10/21/2015 Run   Default 7.2 km 31:38 4:24
9/16/2015 Run   Default 6.7 km 29:25 4:24
9/26/2015 Run   Default 9.8 km 43:01 4:24
8/25/2015 Run
Treadmill
 Default 1.3 km 5:46 4:25
8/13/2015 Run   Default 6.7 km 29:24 4:25
6/18/2016 Run   Default 9.5 km 41:50 4:25
10/6/2015 Run   Default 2.8 km 12:26 4:25
8/30/2015 Run
Irene's Sizwe 21.1km
 Race 21.1 km 1:33:31 4:26
8/10/2015 Run   Default 6.6 km 29:08 4:26
8/19/2015 Run   Default 8.0 km 35:23 4:26
6/12/2015 Run   Default 8.2 km 36:18 4:27
4/25/2015 Run   Default 6.2 km 27:32 4:27
5/12/2015 Run   Default 6.3 km 27:47 4:27
5/2/2015 Run   Default 2.5 km 11:17 4:27
4/16/2015 Run   Default 6.6 km 29:32 4:27
9/21/2015 Run   Default 7.8 km 34:49 4:28
11/14/2016 Run   Default 5.9 km 26:04 4:28
10/2/2015 Run   Default 6.7 km 29:47 4:28
1/27/2017 Run   Default 6.9 km 30:57 4:29
5/5/2015 Run   Default 7.8 km 34:57 4:29
5/18/2015 Run   Default 6.2 km 27:41 4:29
10/21/2015 Run   Default 6.2 km 27:38 4:29
9/24/2016 Run
Clover Irene Spring Race 21.1km
 Race 21.2 km 1:34:48 4:29
5/19/2015 Run   Default 7.8 km 35:04 4:30
11/23/2016 Run   Default 5.3 km 23:38 4:30
10/21/2016 Run   Default 7.4 km 33:11 4:30
9/7/2015 Run   Default 6.2 km 27:51 4:30
12/7/2015 Run   Default 6.2 km 27:57 4:30
9/7/2015 Run   Default 7.5 km 33:47 4:30
11/7/2015 Run   Default 5.0 km 22:26 4:30
9/27/2016 Run   Default 6.7 km 30:05 4:30
10/6/2015 Run   Default 6.7 km 30:02 4:30
4/14/2015 Run   Default 11.7 km 52:21 4:30
1/11/2017 Run   Default 13.5 km 1:00:27 4:30
1/13/2017 Run   Default 10.0 km 45:03 4:30
4/16/2015 Run   Default 9.3 km 41:45 4:30
4/24/2015 Run   Default 7.2 km 32:20 4:31
8/12/2015 Run   Default 7.8 km 35:03 4:31
10/6/2015 Run   Default 6.2 km 27:56 4:31
11/7/2016 Run   Default 5.1 km 22:54 4:31
9/27/2015 Run   Default 13.5 km 1:00:54 4:32
10/4/2015 Run   Default 12.6 km 57:10 4:32
5/3/2015 Run   Long 25.3 km 1:54:31 4:32
5/12/2015 Run   Default 7.8 km 35:33 4:33
8/15/2015 Run
Marcel Van'T Slot Memorial 15km
 Race 15.0 km 1:07:59 4:33
9/30/2015 Run   Default 3.1 km 13:57 4:33
5/18/2015 Run   Default 7.8 km 35:31 4:33
12/2/2015 Run   Default 4.7 km 21:24 4:33
7/21/2015 Run   Default 6.2 km 28:17 4:33
7/25/2015 Run   Warm-up/Cool-dwn 4.3 km 19:22 4:33
8/24/2015 Run   Default 6.2 km 28:19 4:34
11/30/2016 Run   Default 5.3 km 24:03 4:34
12/6/2016 Run   Default 5.3 km 23:58 4:34
4/8/2015 Run   Default 4.7 km 21:31 4:34
12/14/2016 Run   Default 7.6 km 34:46 4:34
12/17/2016 Run   Default 7.5 km 34:03 4:34
9/30/2015 Run   Default 4.7 km 21:21 4:34
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