Workouts

Summary
wait
Date Activity Course Type Distance Duration Pace ▲  
8/1/2018 Run
ACRW 1xLap TT
 TT 4.0 km 15:22 3:50
9/1/2018 Run
Spirit of Flight 10 km
 Race 10.0 km 39:42 3:58
9/29/2018 Run
Irene Spring Race 10km
 Race 10.1 km 40:17 4:00
3/23/2019 Run
Uvongo parkrun
 Race 4.8 km 19:22 4:01
10/20/2018 Run
CSIR 10km
 Race 10.0 km 40:29 4:03
8/18/2018 Run
AGN Cross Country champs - Eldoraigne High School
 Race 8.3 km 34:26 4:10
1/19/2019 Run
PricewaterhouseCoopers George Classen 10km
 Race 10.1 km 42:19 4:13
10/3/2018 Run   Tempo 6.3 km 26:41 4:16
8/25/2018 Run
Dawn2Dusk shift
 Race 10.3 km 43:53 4:16
7/13/2018 Run   Interval 7.0 km 29:46 4:16
12/7/2018 Run   Fartlek 12.1 km 52:05 4:18
1/24/2019 Run   Default 8.3 km 35:43 4:18
8/25/2018 Run
Dawn2Dusk shift
 Race 9.8 km 42:07 4:18
2/2/2019 Run
Intercare Classic 21km (old McCarthy Toyota)
 Race 21.1 km 1:31:18 4:21
7/4/2018 Run   Default 6.2 km 26:45 4:21
8/25/2018 Run
Dawn2Dusk shift
 Race 10.3 km 44:43 4:21
8/25/2018 Run
Dawn2Dusk shift
 Race 7.2 km 31:50 4:25
8/3/2018 Run   Default 15.1 km 1:06:37 4:26
9/5/2018 Run   Tempo 7.2 km 32:03 4:28
2/7/2019 Run   Default 12.2 km 54:22 4:28
8/8/2018 Run   Default 10.0 km 44:43 4:29
1/31/2019 Run   Default 14.1 km 1:03:30 4:30
11/3/2018 Run
Kaapsehoop marathon
 Race 42.2 km 3:09:51 4:31
3/19/2019 Run   Default 8.1 km 36:43 4:32
1/27/2019 Run
Johnson Crane Marathon
 Race 42.7 km 3:13:13 4:32
7/29/2018 Run
Hazeldean Trails 11km
 Default 11.1 km 50:30 4:33
10/19/2018 Run   Fartlek 9.3 km 42:02 4:33
7/25/2018 Run   Default 10.0 km 45:38 4:33
8/21/2018 Run   Default 10.4 km 47:26 4:33
6/30/2018 Run   Default 6.2 km 28:18 4:34
9/19/2018 Run
ACRW 1xLap TT
 TT 9.2 km 41:45 4:34
10/24/2018 Run   Fartlek 10.0 km 45:52 4:35
10/5/2018 Run   Default 10.0 km 45:54 4:36
11/30/2018 Run   Fartlek 8.7 km 39:45 4:36
1/17/2019 Run   Interval 12.0 km 55:13 4:37
7/3/2018 Run   Default 6.9 km 31:48 4:37
3/23/2019 Run   Interval 12.1 km 55:38 4:37
3/20/2019 Run   Default 12.3 km 56:28 4:37
8/10/2018 Run   Default 12.1 km 55:52 4:37
7/26/2018 Run   Default 12.4 km 57:11 4:38
1/1/2019 Run   Default 14.1 km 1:05:09 4:38
8/29/2018 Run   Default 6.5 km 30:18 4:39
1/15/2019 Run   Interval 16.7 km 1:17:27 4:39
3/18/2019 Run   Default 6.2 km 28:39 4:39
8/9/2018 Run   Default 22.1 km 1:42:45 4:39
7/31/2018 Run   Default 14.5 km 1:07:24 4:39
8/11/2018 Run   Default 16.2 km 1:15:21 4:39
8/16/2018 Run   Default 5.4 km 25:00 4:40
1/8/2019 Run   Fartlek 13.4 km 1:02:30 4:40
8/22/2018 Run   Default 7.6 km 35:21 4:40
3/7/2019 Run   Default 13.7 km 1:03:50 4:41
11/28/2018 Run   Interval 9.5 km 44:30 4:41
6/24/2018 Run   Default 14.6 km 1:08:16 4:41
7/24/2018 Run   Default 7.0 km 32:49 4:41
7/17/2018 Run   Default 13.4 km 1:03:06 4:43
2/24/2019 Run
Deloitte Pretoria 42.2Km
 Race 42.5 km 3:20:04 4:43
3/12/2019 Run   Default 9.6 km 45:02 4:43
8/25/2018 Run
Dawn2Dusk shift
 Race 7.2 km 34:05 4:43
1/3/2019 Run   Interval 12.1 km 57:12 4:44
9/25/2018 Run   Fartlek 11.4 km 54:05 4:45
3/9/2019 Run   Long 30.3 km 2:23:35 4:45
7/21/2018 Run   Default 14.3 km 1:07:45 4:45
3/6/2019 Run   Long 16.4 km 1:17:37 4:45
8/6/2018 Run   Default 19.7 km 1:33:49 4:46
3/2/2019 Run
Sunrise Monster 32km
 Race 32.1 km 2:32:31 4:46
1/10/2019 Run   Interval 11.3 km 53:42 4:46
7/12/2018 Run   Default 8.0 km 38:15 4:47
7/28/2018 Run   Long 21.3 km 1:41:54 4:47
7/15/2018 Run   Default 11.3 km 53:47 4:47
1/9/2019 Run   Default 17.0 km 1:21:22 4:47
1/7/2019 Run   Default 8.2 km 38:57 4:47
3/16/2019 Run
Om Die Dam 50km
 Race 50.4 km 4:00:44 4:47
3/26/2019 Run   Hill 13.2 km 1:03:04 4:48
1/16/2019 Run   Long 16.0 km 1:16:41 4:48
3/21/2019 Run   Default 16.2 km 1:17:51 4:48
3/26/2019 Run   Default 7.3 km 35:02 4:49
1/10/2019 Run   Default 6.8 km 32:38 4:51
7/9/2018 Run   Default 7.0 km 33:54 4:51
8/12/2018 Run   Default 20.2 km 1:37:48 4:51
11/27/2018 Run   Default 8.0 km 38:48 4:51
12/3/2018 Run   Interval 10.8 km 52:31 4:53
3/13/2019 Run   Default 6.9 km 33:48 4:53
7/9/2018 Run   Default 12.6 km 1:01:33 4:53
9/22/2018 Run   Easy 21.5 km 1:45:03 4:53
3/23/2019 Run   Warm-up/Cool-dwn 2.5 km 12:13 4:54
7/1/2018 Run   Default 6.2 km 30:19 4:54
1/2/2019 Run   Long 14.4 km 1:10:21 4:54
10/3/2018 Run   Easy 6.2 km 30:09 4:55
10/1/2018 Run   Interval 13.4 km 1:05:33 4:55
2/6/2019 Run   Long 15.4 km 1:15:28 4:55
9/14/2018 Run   Fartlek 9.5 km 46:45 4:55
3/4/2019 Run   Easy 12.3 km 1:00:43 4:56
1/6/2019 Run   Long 24.6 km 2:01:18 4:57
8/19/2018 Run   Long 20.1 km 1:39:11 4:57
10/23/2018 Run   Interval 9.6 km 47:29 4:57
12/2/2018 Run   Default 14.2 km 1:10:23 4:58
10/4/2018 Run   Easy 10.0 km 49:45 4:58
2/18/2019 Run   Default 9.7 km 47:59 4:58
10/17/2018 Run   Hill 10.3 km 51:00 4:59
7/22/2018 Run   Long 20.4 km 1:41:24 4:59
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