Workouts

Summary
wait
Date ▼ Activity Course Type Distance Duration Pace  
5/15/2015 Run   Warm-up/Cool-dwn 2.1 km 9:03 4:19
5/15/2015 Run
Landloop by Hoërskool Eldoraigne
 Race unofficial 4.2 km 15:19 3:39
5/15/2015 Run   Tempo 4.3 km 18:29 4:17
4/11/2015 Run   Default 12.9 km 1:01:27 4:46
4/11/2015 Run
Park run - Voortrekker monument
 Family run 5.0 km 41:24 8:21
4/7/2015 Run   Default 6.6 km 29:57 4:31
4/5/2015 Run   Long 24.4 km 2:00:28 4:57
4/4/2015 Run   Default 13.1 km 59:16 4:32
4/3/2015 Run   Tempo 5.2 km 22:18 4:18
4/3/2015 Run   Default 5.3 km 24:16 4:36
4/3/2015 Run   Family run 5.0 km 45:30 9:04
4/2/2015 Run   Default 18.6 km 1:28:07 4:45
4/1/2015 Run   Long 19.4 km 1:34:50 4:54
3/31/2015 Run   Default 10.8 km 49:38 4:36
3/29/2015 Run   Long 21.3 km 1:43:13 4:51
3/28/2015 Run   Default 11.7 km 51:43 4:26
3/27/2015 Run   Default 5.3 km 23:36 4:30
3/27/2015 Run   Default 7.2 km 33:46 4:43
3/25/2015 Run
ACRW 1xLap TT
 Default 2.0 km 8:38 4:18
3/25/2015 Run
ACRW 1xLap TT
 TT 6.1 km 25:33 4:14
3/25/2015 Run   Default 7.3 km 33:39 4:36
3/25/2015 Run   Fartlek 7.8 km 33:48 4:20
3/24/2015 Run   Tempo 6.2 km 27:19 4:24
3/24/2015 Run   Default 7.2 km 32:26 4:30
3/23/2015 Run   Default 6.7 km 31:54 4:48
3/22/2015 Run   Easy 18.0 km 1:29:51 5:00
3/21/2015 Run
Om Die Dam 50km
 Race 50.3 km 3:58:39 4:45
3/18/2015 Run   Default 4.7 km 21:45 4:36
3/18/2015 Run   Default 7.2 km 33:48 4:43
3/17/2015 Run   Default 6.2 km 26:54 4:22
3/17/2015 Run   Default 6.8 km 33:11 4:52
3/16/2015 Run   Default 8.8 km 42:06 4:47
3/16/2015 Run   Default 6.7 km 33:01 4:57
3/15/2015 Run   Default 15.8 km 1:13:59 4:41
3/15/2015 Run   Default 16.1 km 1:14:00 4:37
3/14/2015 Run   Long 20.9 km 1:37:13 4:40
3/13/2015 Run   Default 6.2 km 28:05 4:34
3/13/2015 Run   Default 7.8 km 35:49 4:36
3/11/2015 Run   Warm-up/Cool-dwn 3.1 km 15:04 4:53
3/11/2015 Run
ACRW 1xLap TT
 TT 2.0 km 7:51 3:54
3/11/2015 Run   Warm-up/Cool-dwn 2.4 km 10:55 4:30
3/11/2015 Run   Hill 4.0 km 17:48 4:25
3/11/2015 Run   Hill 0.6 km 3:27 5:51
3/11/2015 Run   Default 7.2 km 32:46 4:32
3/11/2015 Run   Default 7.2 km 33:32 4:42
3/10/2015 Run   Default 6.8 km 31:49 4:41
3/10/2015 Run   Default 7.2 km 33:55 4:44
3/9/2015 Run   Default 6.2 km 29:18 4:43
3/9/2015 Run   Default 6.6 km 32:58 4:59
3/8/2015 Run   Easy 19.5 km 1:38:04 5:02
3/7/2015 Run   Default 33.2 km 2:37:05 4:44
3/5/2015 Run   Default 10.3 km 48:10 4:41
3/4/2015 Run   Warm-up/Cool-dwn 3.0 km 15:22 5:05
3/4/2015 Run
ACRW 1xLap TT
 TT 6.0 km 23:24 3:54
3/4/2015 Run   Warm-up/Cool-dwn 3.1 km 13:36 4:27
3/3/2015 Run   Default 4.1 km 19:02 4:41
3/3/2015 Run   Hill 3.6 km 15:26 4:21
3/3/2015 Run   Default 4.2 km 18:33 4:29
3/2/2015 Run   Default 7.4 km 36:23 4:55
3/2/2015 Run   Default 7.2 km 36:58 5:10
3/1/2015 Run   Warm-up/Cool-dwn 1.9 km 9:05 4:50
3/1/2015 Run
Deloitte Pretoria 21Km
 Race 21.1 km 1:30:24 4:18
2/28/2015 Run   Default 20.6 km 1:41:21 4:56
2/26/2015 Run   Default 6.2 km 29:38 4:49
2/26/2015 Run   Default 7.2 km 35:50 4:59
2/25/2015 Run
ACRW 1xLap TT
 TT 4.0 km 15:01 3:44
2/25/2015 Run
ACRW 1xLap TT
 Warm-up/Cool-dwn 2.0 km 8:01 4:01
2/21/2015 Run   Long 25.3 km 2:16:27 5:24
2/19/2015 Run   Default 6.7 km 33:00 4:56
2/19/2015 Run   Default 7.8 km 37:32 4:49
2/18/2015 Run   Default 6.2 km 28:22 4:34
2/18/2015 Run   Default 6.7 km 30:09 4:32
2/17/2015 Run   Default 6.2 km 29:09 4:42
2/17/2015 Run   Default 7.8 km 38:13 4:53
2/16/2015 Run   Warm-up/Cool-dwn 0.3 km 1:21 4:59
2/16/2015 Run
Akkerboom St Hill
 Hill 5.0 km 21:10 4:17
2/16/2015 Run   Warm-up/Cool-dwn 0.3 km 1:45 5:50
2/14/2015 Run
Bronkhorstspruit 32km
 Race 32.5 km 2:24:13 4:27
2/13/2015 Run   Default 6.3 km 31:35 5:02
2/13/2015 Run   Default 7.2 km 34:45 4:51
2/12/2015 Run   Default 6.2 km 29:50 4:49
2/12/2015 Run   Default 7.2 km 34:27 4:48
2/11/2015 Run   Default 6.7 km 32:18 4:51
2/11/2015 Run   Default 7.2 km 34:39 4:50
2/7/2015 Run
McCarthy Toyota Half Marathon (2014 Route)
 Race 21.1 km 1:33:23 4:26
2/4/2015 Run   Default 6.2 km 28:35 4:38
2/4/2015 Run   Default 7.8 km 39:01 5:01
2/3/2015 Run   Default 6.2 km 29:51 4:48
2/3/2015 Run   Default 7.8 km 37:29 4:48
1/31/2015 Run
PricewaterhouseCoopers George Classen 21.1km
 Race 21.1 km 1:29:51 4:16
1/31/2015 Run   Warm-up/Cool-dwn 1.5 km 8:24 5:41
1/30/2015 Run   Default 6.2 km 29:25 4:45
1/30/2015 Run   Default 7.8 km 37:43 4:50
1/29/2015 Run   Default 7.1 km 32:22 4:36
1/29/2015 Run   Default 7.8 km 37:20 4:47
1/28/2015 Run   Default 0.9 km 4:35 4:59
1/28/2015 Run
ACRW 1xLap TT
 TT 8.0 km 30:06 3:46
1/27/2015 Run
Treadmill
 Interval 5.0 km 18:10 3:39
1/27/2015 Run
Treadmill
 Warm-up/Cool-dwn 1.0 km 4:49 4:50
1/26/2015 Run   Default 6.3 km 29:20 4:42
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