Workouts

Summary
wait
Date Activity Course Type Distance Duration ▲ Pace  
9/29/2018 Run   Warm-up/Cool-dwn 1.2 km 8:27 6:49
2/24/2019 Run   Warm-up/Cool-dwn 1.6 km 10:01 6:23
6/27/2018 Run   Family run 1.8 km 10:29 5:50
3/16/2019 Run   Warm-up/Cool-dwn 1.8 km 10:32 5:51
3/23/2019 Run   Warm-up/Cool-dwn 2.1 km 10:36 5:11
10/20/2018 Run   Warm-up/Cool-dwn 2.1 km 11:09 5:18
8/1/2018 Run   Default 2.3 km 11:44 5:13
3/23/2019 Run   Warm-up/Cool-dwn 2.5 km 12:13 4:54
2/24/2019 Run   Warm-up/Cool-dwn 1.0 km 14:43 14:44
8/1/2018 Run
ACRW 1xLap TT
 TT 4.0 km 15:22 3:50
3/23/2019 Run
Uvongo parkrun
 Race 4.8 km 19:22 4:01
7/11/2018 Run   Default 3.5 km 19:58 5:45
7/11/2018 Run   Default 3.7 km 19:58 5:22
3/2/2019 Run   Warm-up/Cool-dwn 3.6 km 20:14 5:42
8/25/2018 Run
Dawn2Dusk shift
 Race 4.1 km 23:17 5:45
7/10/2018 Run   Default 4.3 km 23:57 5:33
8/16/2018 Run   Default 5.4 km 25:00 4:40
7/6/2018 Run   Default 5.1 km 26:06 5:11
10/3/2018 Run   Tempo 6.3 km 26:41 4:16
7/4/2018 Run   Default 6.2 km 26:45 4:21
7/7/2018 Run
Valhalla Parkrun
 Race 5.0 km 27:12 5:24
9/5/2018 Run   Easy 5.3 km 27:13 5:11
9/19/2018 Run   Easy 5.3 km 27:50 5:16
6/30/2018 Run   Default 6.2 km 28:18 4:34
3/18/2019 Run   Default 6.2 km 28:39 4:39
3/15/2019 Run   Interval 5.3 km 28:53 5:26
8/25/2018 Run
Dawn2Dusk shift
 Race 5.1 km 29:27 5:47
7/13/2018 Run   Interval 7.0 km 29:46 4:16
10/3/2018 Run   Easy 6.2 km 30:09 4:55
8/29/2018 Run   Default 6.5 km 30:18 4:39
7/1/2018 Run   Default 6.2 km 30:19 4:54
10/18/2018 Run   Easy 6.2 km 31:24 5:04
1/26/2019 Run   Interval 6.3 km 31:47 5:02
7/3/2018 Run   Default 6.9 km 31:48 4:37
8/25/2018 Run
Dawn2Dusk shift
 Race 7.2 km 31:50 4:25
9/5/2018 Run   Tempo 7.2 km 32:03 4:28
9/16/2018 Run   Easy 6.2 km 32:31 5:16
1/10/2019 Run   Default 6.8 km 32:38 4:51
8/30/2018 Run   Default 6.6 km 32:48 5:00
7/24/2018 Run   Default 7.0 km 32:49 4:41
3/13/2019 Run   Default 6.9 km 33:48 4:53
7/9/2018 Run   Default 7.0 km 33:54 4:51
8/25/2018 Run
Dawn2Dusk shift
 Race 7.2 km 34:05 4:43
8/18/2018 Run
AGN Cross Country champs - Eldoraigne High School
 Race 8.3 km 34:26 4:10
3/26/2019 Run   Default 7.3 km 35:02 4:49
8/22/2018 Run   Default 7.6 km 35:21 4:40
1/24/2019 Run   Default 8.3 km 35:43 4:18
8/25/2018 Run
Dawn2Dusk shift
 Race 6.1 km 35:58 5:54
3/19/2019 Run   Default 8.1 km 36:43 4:32
9/17/2018 Run   Easy 7.1 km 37:01 5:12
8/25/2018 Run
Dawn2Dusk shift
 Race 6.2 km 37:36 6:04
7/12/2018 Run   Default 8.0 km 38:15 4:47
11/27/2018 Run   Default 8.0 km 38:48 4:51
1/7/2019 Run   Default 8.2 km 38:57 4:47
9/1/2018 Run
Spirit of Flight 10 km
 Race 10.0 km 39:42 3:58
11/30/2018 Run   Fartlek 8.7 km 39:45 4:36
9/29/2018 Run
Irene Spring Race 10km
 Race 10.1 km 40:17 4:00
10/20/2018 Run
CSIR 10km
 Race 10.0 km 40:29 4:03
9/19/2018 Run
ACRW 1xLap TT
 TT 9.2 km 41:45 4:34
9/13/2018 Run   Easy 8.0 km 41:54 5:14
10/20/2018 Run
Bronberrick parkrun
 Family run 5.0 km 42:01 8:24
10/19/2018 Run   Fartlek 9.3 km 42:02 4:33
8/25/2018 Run
Dawn2Dusk shift
 Race 9.8 km 42:07 4:18
1/19/2019 Run
PricewaterhouseCoopers George Classen 10km
 Race 10.1 km 42:19 4:13
9/29/2018 Run
Bronberrick parkrun
 Family run 5.0 km 43:00 8:36
9/6/2018 Run   Easy 8.5 km 43:52 5:10
8/25/2018 Run
Dawn2Dusk shift
 Race 10.3 km 43:53 4:16
11/28/2018 Run   Interval 9.5 km 44:30 4:41
8/25/2018 Run
Dawn2Dusk shift
 Race 10.3 km 44:43 4:21
8/8/2018 Run   Default 10.0 km 44:43 4:29
3/12/2019 Run   Default 9.6 km 45:02 4:43
7/25/2018 Run   Default 10.0 km 45:38 4:33
2/26/2019 Run   Easy 8.9 km 45:46 5:09
10/24/2018 Run   Fartlek 10.0 km 45:52 4:35
10/5/2018 Run   Default 10.0 km 45:54 4:36
9/14/2018 Run   Fartlek 9.5 km 46:45 4:55
9/27/2018 Run   Interval 9.3 km 46:54 5:05
8/21/2018 Run   Default 10.4 km 47:26 4:33
10/23/2018 Run   Interval 9.6 km 47:29 4:57
10/2/2018 Run   Hill 9.5 km 47:41 5:00
2/18/2019 Run   Default 9.7 km 47:59 4:58
1/23/2019 Run   Interval 8.2 km 48:19 5:55
10/4/2018 Run   Easy 10.0 km 49:45 4:58
7/29/2018 Run
Hazeldean Trails 11km
 Default 11.1 km 50:30 4:33
10/17/2018 Run   Hill 10.3 km 51:00 4:59
9/26/2018 Run   Easy 10.1 km 51:01 5:05
12/7/2018 Run   Fartlek 12.1 km 52:05 4:18
12/3/2018 Run   Interval 10.8 km 52:31 4:53
9/3/2018 Run   Easy 10.1 km 53:29 5:20
1/10/2019 Run   Interval 11.3 km 53:42 4:46
7/15/2018 Run   Default 11.3 km 53:47 4:47
3/24/2019 Run   Long 10.7 km 53:57 5:04
9/25/2018 Run   Fartlek 11.4 km 54:05 4:45
2/7/2019 Run   Default 12.2 km 54:22 4:28
9/30/2018 Run   Easy 10.1 km 54:31 5:25
1/17/2019 Run   Interval 12.0 km 55:13 4:37
12/4/2018 Run   Hill 10.9 km 55:15 5:06
3/23/2019 Run   Interval 12.1 km 55:38 4:37
8/14/2018 Run   Hill 10.2 km 55:40 5:28
2/27/2019 Run   Interval 10.3 km 55:44 5:25
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