Workouts

Summary
wait
Date Activity Course Type Distance Duration Pace ▲  
7/20/2021 Run   TT 0.2 km 0:36 2:53
7/2/2021 Run   TT 0.2 km 0:37 2:56
7/2/2021 Run   TT 0.1 km 0:19 2:57
8/3/2021 Run   Interval 0.2 km 0:40 3:09
7/20/2021 Run   TT 0.4 km 1:20 3:15
8/3/2021 Run   Interval 0.4 km 1:21 3:17
7/20/2021 Run   TT 0.2 km 0:41 3:17
10/30/2021 Run
Alpha Country Mile
 Race 1.6 km 5:20 3:19
7/2/2021 Run   TT 0.4 km 1:22 3:20
8/3/2021 Run   Interval 0.8 km 2:45 3:25
7/20/2021 Run   TT 0.4 km 1:24 3:25
8/3/2021 Run   Interval 1.0 km 3:29 3:28
7/2/2021 Run   TT 0.6 km 2:08 3:31
7/20/2021 Run   TT 0.6 km 2:10 3:34
7/2/2021 Run   TT 0.8 km 2:51 3:34
7/20/2021 Run   TT 0.6 km 2:11 3:35
7/20/2021 Run   TT 1.0 km 3:36 3:35
8/3/2021 Run   Interval 1.0 km 3:36 3:35
7/2/2021 Run   TT 1.0 km 3:40 3:36
7/20/2021 Run   TT 0.8 km 2:56 3:37
8/3/2021 Run   Interval 0.6 km 2:13 3:38
7/17/2021 Run   TT 5.0 km 18:20 3:40
7/2/2021 Run   TT 2.0 km 7:22 3:40
7/20/2021 Run   TT 0.8 km 3:00 3:42
1/22/2022 Run
Valhalla Parkrun
 Race 5.1 km 19:44 3:55
8/14/2021 Run   TT 10.0 km 39:16 3:56
1/13/2022 Run   Tempo 5.0 km 19:40 3:56
8/25/2021 Run
ACRW 8km Cub Champs
 Race 8.1 km 31:46 3:57
9/18/2021 Run   Tempo 10.0 km 39:47 3:59
9/28/2021 Run   Tempo 8.0 km 31:57 4:00
9/4/2021 Run
AGN 21km
 Race 21.3 km 1:28:29 4:09
1/25/2022 Run   Interval 4.9 km 20:13 4:11
10/17/2021 Run
Cape Town Marathon
 Race 42.8 km 2:58:32 4:11
10/28/2021 Run   Interval 7.0 km 30:01 4:17
11/2/2021 Run   Fartlek 5.1 km 21:55 4:18
7/31/2021 Run   Tempo 15.2 km 1:05:29 4:19
8/19/2021 Run   Default 13.3 km 58:52 4:25
8/29/2021 Run   Fartlek 13.0 km 57:50 4:27
10/30/2021 Run   Default 2.1 km 9:31 4:27
1/4/2022 Run   Fartlek 12.2 km 54:27 4:27
7/13/2021 Run   Tempo 8.1 km 36:01 4:28
1/16/2022 Run
Dis-chem Half Marathon
 Race 21.3 km 1:35:02 4:28
9/30/2021 Run   Warm-up/Cool-dwn 2.3 km 10:21 4:28
6/20/2021 Run   Tempo 12.1 km 53:51 4:29
9/23/2021 Run   Interval 9.1 km 40:54 4:29
12/3/2021 Run   Default 10.1 km 45:19 4:30
10/26/2021 Run   Interval 4.5 km 20:01 4:30
8/25/2021 Run   Warm-up/Cool-dwn 1.5 km 6:52 4:30
1/3/2022 Run   Default 11.1 km 49:47 4:30
1/26/2022 Run
ACRW 1xLap TT
 Default 6.2 km 27:42 4:30
11/28/2021 Run   Default 9.5 km 42:41 4:30
9/26/2021 Run   Default 10.0 km 45:16 4:31
10/5/2021 Run   Warm-up/Cool-dwn 3.0 km 13:38 4:31
10/7/2021 Run   Warm-up/Cool-dwn 3.0 km 13:38 4:31
10/13/2021 Run   Default 8.1 km 36:39 4:32
6/12/2021 Run   Default 12.2 km 55:13 4:33
6/14/2021 Run   Tempo 9.5 km 43:12 4:33
7/4/2021 Run   Tempo 10.0 km 45:40 4:34
12/16/2021 Run   Fartlek 4.3 km 19:32 4:34
6/10/2021 Run   Default 8.1 km 36:57 4:34
7/1/2021 Run   Interval 5.6 km 25:38 4:36
10/7/2021 Run   Warm-up/Cool-dwn 2.0 km 9:19 4:36
10/3/2021 Run   Default 10.1 km 46:12 4:36
7/5/2021 Run   Default 10.8 km 49:35 4:37
10/5/2021 Run   Interval 5.1 km 23:38 4:37
11/19/2021 Run   Warm-up/Cool-dwn 2.2 km 10:01 4:38
10/28/2021 Run   Warm-up/Cool-dwn 3.0 km 13:56 4:38
10/26/2021 Run   Warm-up/Cool-dwn 3.5 km 16:16 4:39
8/3/2021 Run   Warm-up/Cool-dwn 1.9 km 9:01 4:40
6/19/2021 Run   Default 16.0 km 1:14:32 4:40
8/17/2021 Run   Warm-up/Cool-dwn 2.2 km 10:04 4:40
8/8/2021 Run   Default 7.1 km 33:18 4:41
11/23/2021 Run   Warm-up/Cool-dwn 2.9 km 13:34 4:41
10/30/2021 Run   Default 4.0 km 18:45 4:41
8/2/2021 Run   Default 10.1 km 47:24 4:42
9/11/2021 Run   Long 35.1 km 2:44:31 4:42
1/13/2022 Run   Warm-up/Cool-dwn 2.0 km 9:33 4:43
7/15/2021 Run   Fartlek 9.6 km 45:02 4:43
9/30/2021 Run   Warm-up/Cool-dwn 3.0 km 14:13 4:43
12/16/2021 Run   Warm-up/Cool-dwn 4.3 km 20:01 4:43
9/8/2021 Run   Default 7.5 km 35:17 4:43
9/21/2021 Run   Warm-up/Cool-dwn 4.0 km 18:54 4:43
8/18/2021 Run   Default 14.0 km 1:06:03 4:44
12/14/2021 Run   Warm-up/Cool-dwn 3.2 km 15:09 4:44
11/22/2021 Run   Interval 8.1 km 38:11 4:44
1/19/2022 Run   Warm-up/Cool-dwn 3.1 km 14:38 4:44
6/27/2021 Run   Default 7.1 km 33:25 4:45
8/24/2021 Run   Default 8.1 km 38:12 4:45
7/6/2021 Run   Hill 10.2 km 48:32 4:45
9/18/2021 Run   Warm-up/Cool-dwn 3.1 km 14:55 4:46
10/9/2021 Run
TrailAdventure 15km
 Default 15.0 km 1:11:23 4:46
1/24/2022 Run   Default 10.1 km 47:57 4:46
12/24/2021 Run   Warm-up/Cool-dwn 2.2 km 10:29 4:46
11/30/2021 Run   Warm-up/Cool-dwn 3.2 km 15:00 4:46
6/16/2021 Run   Default 12.7 km 1:00:22 4:46
7/3/2021 Run   Long 20.6 km 1:38:10 4:46
12/1/2021 Run   Default 12.6 km 1:00:01 4:47
11/19/2021 Run   Warm-up/Cool-dwn 3.1 km 15:01 4:47
11/25/2021 Run   Warm-up/Cool-dwn 3.3 km 15:56 4:48
11/30/2021 Run   Warm-up/Cool-dwn 3.0 km 14:26 4:48
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