Workouts

Summary
wait
Date ▼ Activity Course Type Distance Duration Pace  
3/26/2019 Run   Default 7.3 km 35:02 4:49
3/26/2019 Run   Hill 13.2 km 1:03:04 4:48
3/24/2019 Run   Long 10.7 km 53:57 5:04
3/24/2019 Run   Long 12.3 km 1:02:49 5:06
3/23/2019 Run   Interval 12.1 km 55:38 4:37
3/23/2019 Run   Warm-up/Cool-dwn 2.1 km 10:36 5:11
3/23/2019 Run
Uvongo parkrun
 Race 4.8 km 19:22 4:01
3/23/2019 Run   Warm-up/Cool-dwn 2.5 km 12:13 4:54
3/21/2019 Run   Default 16.2 km 1:17:51 4:48
3/20/2019 Run   Default 12.3 km 56:28 4:37
3/19/2019 Run   Default 8.1 km 36:43 4:32
3/18/2019 Run   Default 6.2 km 28:39 4:39
3/16/2019 Run
Om Die Dam 50km
 Race 50.4 km 4:00:44 4:47
3/16/2019 Run   Warm-up/Cool-dwn 1.8 km 10:32 5:51
3/15/2019 Run   Interval 5.3 km 28:53 5:26
3/13/2019 Run   Default 6.9 km 33:48 4:53
3/13/2019 Run   Interval 11.5 km 1:04:53 5:38
3/12/2019 Run   Default 9.6 km 45:02 4:43
3/10/2019 Run   Default 16.0 km 1:21:09 5:05
3/9/2019 Run   Long 30.3 km 2:23:35 4:45
3/7/2019 Run   Default 13.7 km 1:03:50 4:41
3/6/2019 Run   Long 16.4 km 1:17:37 4:45
3/5/2019 Run   Interval 12.2 km 1:09:26 5:42
3/4/2019 Run   Easy 12.3 km 1:00:43 4:56
3/3/2019 Run   Easy 15.1 km 1:17:21 5:07
3/2/2019 Run
Sunrise Monster 32km
 Race 32.1 km 2:32:31 4:46
3/2/2019 Run   Warm-up/Cool-dwn 3.6 km 20:14 5:42
2/28/2019 Run   Long 14.0 km 1:11:42 5:07
2/27/2019 Run   Interval 10.3 km 55:44 5:25
2/26/2019 Run   Easy 8.9 km 45:46 5:09
2/24/2019 Run   Warm-up/Cool-dwn 1.0 km 14:43 14:44
2/24/2019 Run
Deloitte Pretoria 42.2Km
 Race 42.5 km 3:20:04 4:43
2/24/2019 Run   Warm-up/Cool-dwn 1.6 km 10:01 6:23
2/18/2019 Run   Default 9.7 km 47:59 4:58
2/7/2019 Run   Default 12.2 km 54:22 4:28
2/6/2019 Run   Long 15.4 km 1:15:28 4:55
2/2/2019 Run
Intercare Classic 21km (old McCarthy Toyota)
 Race 21.1 km 1:31:18 4:21
1/31/2019 Run   Default 14.1 km 1:03:30 4:30
1/27/2019 Run
Johnson Crane Marathon
 Race 42.7 km 3:13:13 4:32
1/26/2019 Run   Interval 6.3 km 31:47 5:02
1/24/2019 Run   Default 8.3 km 35:43 4:18
1/23/2019 Run   Interval 8.2 km 48:19 5:55
1/19/2019 Run
PricewaterhouseCoopers George Classen 10km
 Race 10.1 km 42:19 4:13
1/17/2019 Run   Interval 12.0 km 55:13 4:37
1/16/2019 Run   Long 16.0 km 1:16:41 4:48
1/15/2019 Run   Interval 16.7 km 1:17:27 4:39
1/13/2019 Run   Long 25.7 km 2:11:23 5:08
1/12/2019 Run   Hill 13.6 km 1:11:03 5:14
1/10/2019 Run   Default 6.8 km 32:38 4:51
1/10/2019 Run   Interval 11.3 km 53:42 4:46
1/9/2019 Run   Default 17.0 km 1:21:22 4:47
1/8/2019 Run   Fartlek 13.4 km 1:02:30 4:40
1/7/2019 Run   Default 8.2 km 38:57 4:47
1/6/2019 Run   Long 24.6 km 2:01:18 4:57
1/5/2019 Run   Hill 10.7 km 58:37 5:31
1/3/2019 Run   Interval 12.1 km 57:12 4:44
1/2/2019 Run   Long 14.4 km 1:10:21 4:54
1/1/2019 Run   Default 14.1 km 1:05:09 4:38
12/23/2018 Run   Long 30.0 km 2:39:52 5:20
12/8/2018 Run   Long 24.0 km 2:01:35 5:04
12/7/2018 Run   Fartlek 12.1 km 52:05 4:18
12/4/2018 Run   Hill 10.9 km 55:15 5:06
12/3/2018 Run   Interval 10.8 km 52:31 4:53
12/2/2018 Run   Default 14.2 km 1:10:23 4:58
12/1/2018 Run   Easy 18.1 km 1:31:40 5:04
11/30/2018 Run   Fartlek 8.7 km 39:45 4:36
11/28/2018 Run   Interval 9.5 km 44:30 4:41
11/27/2018 Run   Default 8.0 km 38:48 4:51
11/25/2018 Run   Easy 10.5 km 56:46 5:24
11/3/2018 Run
Kaapsehoop marathon
 Race 42.2 km 3:09:51 4:31
10/24/2018 Run   Fartlek 10.0 km 45:52 4:35
10/23/2018 Run   Interval 9.6 km 47:29 4:57
10/21/2018 Run   Long 18.2 km 1:32:31 5:06
10/20/2018 Run
Bronberrick parkrun
 Family run 5.0 km 42:01 8:24
10/20/2018 Run
CSIR 10km
 Race 10.0 km 40:29 4:03
10/20/2018 Run   Warm-up/Cool-dwn 2.1 km 11:09 5:18
10/19/2018 Run   Fartlek 9.3 km 42:02 4:33
10/18/2018 Run   Easy 6.2 km 31:24 5:04
10/17/2018 Run   Hill 10.3 km 51:00 4:59
10/9/2018 Run   Hill 11.9 km 1:01:59 5:13
10/8/2018 Run   Easy 12.7 km 1:03:02 4:59
10/7/2018 Run   Long 22.8 km 1:57:55 5:11
10/5/2018 Run   Default 10.0 km 45:54 4:36
10/4/2018 Run   Easy 10.0 km 49:45 4:58
10/3/2018 Run   Tempo 6.3 km 26:41 4:16
10/3/2018 Run   Easy 6.2 km 30:09 4:55
10/2/2018 Run   Hill 9.5 km 47:41 5:00
10/1/2018 Run   Interval 13.4 km 1:05:33 4:55
9/30/2018 Run   Easy 10.1 km 54:31 5:25
9/29/2018 Run
Bronberrick parkrun
 Family run 5.0 km 43:00 8:36
9/29/2018 Run
Irene Spring Race 10km
 Race 10.1 km 40:17 4:00
9/29/2018 Run   Warm-up/Cool-dwn 1.2 km 8:27 6:49
9/27/2018 Run   Interval 9.3 km 46:54 5:05
9/26/2018 Run   Easy 10.1 km 51:01 5:05
9/25/2018 Run   Fartlek 11.4 km 54:05 4:45
9/24/2018 Run   Easy 11.6 km 1:05:04 5:37
9/22/2018 Run   Easy 21.5 km 1:45:03 4:53
9/19/2018 Run
ACRW 1xLap TT
 TT 9.2 km 41:45 4:34
9/19/2018 Run   Easy 5.3 km 27:50 5:16
9/18/2018 Run   Hill 10.9 km 57:11 5:16
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