Workouts

Summary
wait
Date ▼ Activity Course Type Distance Duration Pace  
10/6/2010 Run   Default 8.0 km 39:32 4:57
10/4/2010 Run   Default 8.0 km 42:07 5:16
9/27/2010 Run   Default 6.0 km 32:00 5:18
9/26/2010 Run   Long 19.7 km 1:45:19 5:21
8/16/2010 Run   Default 6.5 km 36:14 5:37
8/3/2010 Run   Default 7.5 km 35:00 4:40
7/20/2010 Run
8 k route park bridge church debruin and loop
 Default 8.0 km 38:00 4:45
7/13/2010 Run   Default 7.5 km 38:00 5:04
7/8/2010 Run   Default 5.5 km 30:00 5:28
7/1/2010 Run   Easy 5.5 km 26:00 4:44
6/20/2010 Run   Default 4.7 km 30:00 6:23
5/20/2010 Run   Easy 9.0 km 45:00 4:59
5/6/2010 Run   Hill 13.0 km 1:09:00 5:19
5/5/2010 Run   Easy 12.0 km 1:05:00 5:25
5/4/2010 Run   Hill 14.0 km 1:15:00 5:22
5/2/2010 Run   Long 31.3 km 3:10:00 6:05
4/30/2010 Run   Easy 9.1 km 56:00 6:12
4/29/2010 Run
10.38 k hill course
 Easy 10.4 km 56:00 5:24
4/28/2010 Run   Easy 12.0 km 1:05:00 5:25
4/27/2010 Run   Hill 14.0 km 1:11:00 5:05
4/25/2010 Run   Long 22.2 km 2:16:00 6:08
4/23/2010 Run   Hill 12.9 km 1:17:00 5:59
4/21/2010 Run   Easy 11.5 km 1:05:00 5:40
4/20/2010 Run   Easy 12.6 km 1:07:00 5:21
4/19/2010 Run   Tempo 5.1 km 28:00 5:30
4/18/2010 Run   Hill 17.6 km 1:50:00 6:15
4/14/2010 Run   Easy 10.0 km 57:57 5:48
4/13/2010 Run
10k hill course
 Hill 12.4 km 1:10:00 5:38
4/11/2010 Run
8 k route park bridge church debruin and loop
 Easy 6.0 km 35:00 5:50
4/11/2010 Run   Easy 14.0 km 1:20:00 5:43
4/9/2010 Run
8 april 2010
 Easy 10.4 km 1:03:00 6:05
4/8/2010 Run
8 april 2010
 Easy 12.1 km 1:05:00 5:24
4/2/2010 Run
My Two Oceans 2010
 Race 56.8 km 6:32:00 6:55
3/29/2010 Run
8 k route park bridge church debruin and loop
 Easy 8.0 km 41:08 5:09
3/19/2010 Run   Easy 10.1 km 54:31 5:24
3/17/2010 Run   Hill 12.5 km 1:05:00 5:12
3/14/2010 Run   Long 16.1 km 1:37:00 6:03
3/12/2010 Run   Hill 12.5 km 1:05:00 5:12
3/10/2010 Run   Easy 11.2 km 58:00 5:11
3/9/2010 Run
8 k route park bridge church debruin and loop
 Fartlek 8.0 km 40:00 5:00
3/5/2010 Run
new universitas rif
 Hill 11.4 km 1:00:58 5:22
3/3/2010 Run   Easy 8.0 km 37:53 4:45
2/28/2010 Run
28 feb#1
 Easy 21.5 km 1:50:00 5:08
2/26/2010 Run
10.38 k hill course
 Easy 10.8 km 48:00 4:28
2/23/2010 Run
8 k route park bridge church debruin and loop
 Easy 8.0 km 39:00 4:53
2/21/2010 Run
8 k route park bridge church debruin and loop
 Easy 16.0 km 1:20:03 5:01
2/14/2010 Run
Pick n Pay marathon and half
 Race 42.2 km 4:09:30 5:55
2/11/2010 Run
8 k route park bridge church debruin and loop
 Easy 8.0 km 40:00 5:00
2/7/2010 Run
premarrathon long run 7 feb 2010
 Long 22.3 km 2:15:00 6:03
2/5/2010 Run
10.38 k hill course
 Easy 10.4 km 52:00 5:01
2/2/2010 Run
10.38 k hill course
 Easy 10.4 km 52:00 5:01
1/31/2010 Run
31 Jan 2010
 Easy 11.3 km 58:41 5:12
1/29/2010 Run
12.75 k
 Easy 12.8 km 1:03:12 4:58
1/28/2010 Run
10.38 k hill course
 Hill 10.4 km 50:21 4:52
1/24/2010 Run
11.15k flat course
 Easy 11.2 km 58:45 5:17
1/24/2010 Run
8 k route park bridge church debruin and loop
 Easy 8.0 km 40:06 5:01
1/22/2010 Run
8 k route park bridge church debruin and loop
 Easy 8.0 km 39:57 5:00
1/21/2010 Run
8 k route park bridge church debruin and loop
 Easy 6.0 km 30:00 5:00
1/20/2010 Run
8 k route park bridge church debruin and loop
 Tempo 8.0 km 37:00 4:38
1/17/2010 Run
8 k route park bridge church debruin and loop
 Long 16.0 km 1:40:00 6:15
1/17/2010 Run
8 k route park bridge church debruin and loop
 Easy 8.0 km 38:03 4:46
1/17/2010 Run
8 k route park bridge church debruin and loop
 Easy 8.0 km 39:18 4:55
1/15/2010 Run
10.38 k hill course
 Hill 10.4 km 50:37 4:53
1/10/2010 Run   Long 30.9 km 3:22:00 6:32
1/6/2010 Run
10.38 k hill course
 Hill 10.4 km 55:00 5:18
1/3/2010 Run
8 k route park bridge church debruin and loop
 Long 24.0 km 2:28:00 6:10
1/1/2010 Run
8 k route park bridge church debruin and loop
 Easy 8.0 km 42:00 5:15
12/30/2009 Run
30k maselspoort training run
 Long 30.9 km 3:05:00 6:00
12/28/2009 Run
10k JHB hill course
 Easy 11.9 km 1:01:00 5:08
12/27/2009 Run
10k JHB hill course
 Easy 11.4 km 59:59 5:16
12/24/2009 Run
8 k route park bridge church debruin and loop
 Easy 8.0 km 41:00 5:08
12/20/2009 Run   Long 24.0 km 2:12:31 5:32
12/16/2009 Run
Comerades Day#3
 Easy 12.1 km 1:10:30 5:52
12/14/2009 Run
comerades#2
 Easy 12.7 km 1:08:09 5:22
12/13/2009 Run
comerades#1
 Easy 13.5 km 1:21:00 6:01
12/11/2009 Run
9.85k home park bridge church bebruyn long home
 Easy 9.9 km 49:15 5:00
12/10/2009 Run
8 k route park bridge church debruin and loop
 Easy 12.0 km 59:00 4:55
12/8/2009 Run
9k add on to 8k
 Easy 10.0 km 49:15 4:57
12/7/2009 Run
8 k route park bridge church debruin and loop
 Easy 8.0 km 38:00 4:45
12/4/2009 Run
durban
 Easy 9.0 km 45:00 5:00
12/3/2009 Run
durban
 Easy 10.0 km 55:00 5:30
12/1/2009 Run
durban
 Tempo 9.0 km 40:00 4:27
11/30/2009 Run
durban
 Easy 9.0 km 45:00 5:00
11/27/2009 Run
10.38 k hill course
 Easy 10.4 km 51:00 4:55
11/26/2009 Run
8 k route park bridge church debruin and loop
 Tempo 8.0 km 36:00 4:30
11/24/2009 Run
8 k route park bridge church debruin and loop
 Tempo 8.0 km 38:00 4:45
11/22/2009 Run
HOme E + E's Killer hills
 Long 16.0 km 1:29:00 5:34
11/20/2009 Run
8 k route park bridge church debruin and loop
 Easy 8.0 km 37:00 4:38
11/19/2009 Run
7.16k home-park-bridge-park-home
 Easy 7.2 km 36:00 5:02
11/15/2009 Run   Long 19.9 km 2:00:00 6:02
11/13/2009 Run
11.15k flat course
 Easy 11.2 km 1:03:00 5:40
11/8/2009 Run   Long 13.3 km 1:20:00 6:01
11/6/2009 Run
10.38 k hill course
 Easy 10.4 km 54:00 5:13
11/5/2009 Run
8 k route park bridge church debruin and loop
 Easy 8.0 km 40:00 5:00
11/2/2009 Run
6.2 k route park bridge jasmyn park home
 Easy 6.2 km 31:00 5:00
10/30/2009 Run
7.16k home-park-bridge-park-home
 Easy 7.2 km 34:30 4:50
10/25/2009 Run
10.5k flat route
 Easy 10.6 km 1:00:00 5:42
10/21/2009 Run
6.2 k route park bridge jasmyn park home
 Easy 6.2 km 35:00 5:39
10/11/2009 Run   Easy 6.0 km 36:00 6:00
10/9/2009 Run
8 k route park bridge church debruin and loop
 Easy 8.0 km 38:40 4:50
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