| Date |
Activity ▲ |
Course |
Type |
Distance |
Duration |
Pace |
|
| 2/9/2010 |
Bike |
cycle route |
Easy |
16.8 km |
40:00 |
2:23 |
 |
| 3/4/2010 |
Bike |
cycle route |
Tempo |
16.8 km |
40:00 |
2:23 |
|
| 3/11/2010 |
Bike |
cycle route |
Easy |
16.8 km |
40:00 |
2:23 |
|
| 2/6/2008 |
Run |
Old mornig jog route |
Easy |
3.3 km |
20:00 |
6:09 |
|
| 2/8/2008 |
Run |
Old mornig jog route |
Easy |
3.3 km |
20:00 |
6:09 |
|
| 2/10/2008 |
Run |
5 km route |
Easy |
5.0 km |
33:00 |
6:36 |
|
| 2/11/2008 |
Run |
Old mornig jog route |
Easy |
3.3 km |
18:00 |
5:32 |
|
| 2/13/2008 |
Run |
Routine morning jog |
Easy |
3.7 km |
21:00 |
5:39 |
|
| 2/15/2008 |
Run |
Routine morning jog |
Easy |
3.7 km |
22:00 |
5:55 |
|
| 2/17/2008 |
Run |
5 km route |
Easy |
5.0 km |
34:00 |
6:48 |
|
| 2/18/2008 |
Run |
Routine morning jog |
Tempo |
3.8 km |
21:00 |
5:36 |
|
| 2/20/2008 |
Run |
Routine morning jog |
Tempo |
3.8 km |
23:00 |
6:08 |
|
| 2/22/2008 |
Run |
Routine morning jog |
Easy |
3.8 km |
30:00 |
7:59 |
|
| 2/24/2008 |
Run |
5.5 km + route |
Easy |
5.5 km |
33:00 |
6:00 |
|
| 2/29/2008 |
Run |
3.84 quicky |
Easy |
4.0 km |
22:00 |
5:30 |
|
| 3/2/2008 |
Run |
My 6.37k route |
Easy |
6.4 km |
38:00 |
5:58 |
|
| 3/3/2008 |
Run |
3.84 quicky |
Easy |
4.0 km |
25:00 |
6:15 |
|
| 3/5/2008 |
Run |
3.84 quicky |
Easy |
4.0 km |
23:00 |
5:45 |
|
| 3/7/2008 |
Run |
3.84 quicky |
Tempo |
4.0 km |
21:00 |
5:15 |
|
| 3/9/2008 |
Run |
My 8.41route |
Easy |
7.5 km |
55:00 |
7:22 |
|
| 3/10/2008 |
Run |
3.84 quicky |
Tempo |
4.0 km |
20:30 |
5:08 |
|
| 3/14/2008 |
Run |
3.84 quicky |
Tempo |
4.0 km |
19:30 |
4:53 |
|
| 3/16/2008 |
Run |
My 8.41route |
Easy |
7.5 km |
55:00 |
7:22 |
|
| 3/17/2008 |
Run |
3.84 quicky |
Tempo |
4.0 km |
21:13 |
5:19 |
|
| 3/19/2008 |
Run |
5 km route |
Tempo |
5.0 km |
27:30 |
5:30 |
|
| 3/21/2008 |
Run |
3.84 quicky |
Tempo |
4.0 km |
21:00 |
5:15 |
|
| 3/26/2008 |
Run |
Fartlek Course |
Fartlek |
4.1 km |
23:00 |
5:39 |
|
| 3/28/2008 |
Run |
Zig-zag start |
Tempo |
7.1 km |
39:37 |
5:33 |
|
| 3/30/2008 |
Run |
5.5 km + route |
Easy |
10.5 km |
1:06:00 |
6:18 |
|
| 3/31/2008 |
Run |
5.49k route (home park bridge Jasmyn Park Home) |
Easy |
5.5 km |
32:27 |
5:55 |
|
| 4/2/2008 |
Run |
new 4+ k route |
Fartlek |
4.8 km |
25:26 |
5:16 |
|
| 4/4/2008 |
Run |
My 8.41route |
Tempo |
8.4 km |
47:14 |
5:37 |
|
| 4/13/2008 |
Run |
5.5 km + route |
Easy |
5.5 km |
29:50 |
5:26 |
|
| 4/14/2008 |
Run |
base 5.13 k route |
Easy |
5.1 km |
29:12 |
5:42 |
|
| 4/16/2008 |
Run |
base 5.13 k route |
Tempo |
5.1 km |
27:56 |
5:27 |
|
| 4/18/2008 |
Run |
5.49k route (home park bridge Jasmyn Park Home) |
Easy |
5.5 km |
28:00 |
5:07 |
|
| 4/21/2008 |
Run |
5.49k route (home park bridge Jasmyn Park Home) |
Easy |
5.5 km |
32:00 |
5:50 |
|
| 4/23/2008 |
Run |
My 6.37k route |
Easy |
6.4 km |
35:00 |
5:30 |
|
| 4/25/2008 |
Run |
snake route |
Easy |
6.8 km |
38:00 |
5:38 |
|
| 4/27/2008 |
Run |
10.59 k homeParkBridgeBaptChurchJimFdeBruinHOme loop |
Easy |
11.8 km |
1:05:00 |
5:30 |
|
| 4/28/2008 |
Run |
My 6.37k route |
Easy |
6.4 km |
37:40 |
5:55 |
|
| 4/30/2008 |
Run |
My 6.37k route |
Tempo |
6.4 km |
33:05 |
5:12 |
|
| 5/2/2008 |
Run |
3.84 quicky |
Tempo |
4.0 km |
23:00 |
5:45 |
|
| 5/18/2008 |
Run |
5 km route |
Easy |
5.0 km |
36:00 |
7:12 |
|
| 5/19/2008 |
Run |
3.84 quicky |
Easy |
4.0 km |
22:00 |
5:30 |
|
| 5/21/2008 |
Run |
5.49k route (home park bridge Jasmyn Park Home) |
Tempo |
5.5 km |
30:00 |
5:28 |
|
| 5/25/2008 |
Run |
church Hospital |
Easy |
6.3 km |
35:00 |
5:34 |
|
| 5/26/2008 |
Run |
5.49k route (home park bridge Jasmyn Park Home) |
Easy |
5.5 km |
28:00 |
5:07 |
|
| 5/28/2008 |
Run |
My 6.37k route |
Tempo |
6.4 km |
32:00 |
5:02 |
|
| 5/30/2008 |
Run |
Zig-zag start |
Easy |
6.9 km |
37:00 |
5:23 |
|
| 6/1/2008 |
Run |
5.5 km + route |
Fartlek |
5.5 km |
30:00 |
5:28 |
|
| 6/4/2008 |
Run |
4june long |
Easy |
6.2 km |
40:00 |
6:27 |
|
| 6/6/2008 |
Run |
5.5 km + route |
Easy |
5.5 km |
32:00 |
5:50 |
|
| 6/8/2008 |
Run |
TEmpe |
Interval |
5000.0 m |
40:00 |
8:00 |
|
| 6/10/2008 |
Run |
TEmpe |
Easy |
5000.0 m |
35:00 |
7:00 |
|
| 6/12/2008 |
Run |
TEmpe |
Easy |
6000.0 m |
37:00 |
6:10 |
|
| 6/15/2008 |
Run |
TEmpe |
Race |
800.0 m |
3:03 |
3:49 |
|
| 6/15/2008 |
Run |
TEmpe |
Race |
400.0 m |
1:50 |
4:35 |
|
| 6/15/2008 |
Run |
TEmpe |
Race |
1200.0 m |
5:00 |
4:10 |
|
| 6/17/2008 |
Run |
3.84 quicky |
Easy |
4.0 km |
30:00 |
7:30 |
|
| 6/19/2008 |
Run |
3.84 quicky |
Easy |
4.0 km |
25:00 |
6:15 |
|
| 6/22/2008 |
Run |
5.5 km + route |
Easy |
5.5 km |
40:00 |
7:17 |
|
| 6/23/2008 |
Run |
5.5 km + route |
Tempo |
5.5 km |
29:00 |
5:17 |
|
| 6/25/2008 |
Run |
My 6.37k route |
Tempo |
6.4 km |
33:03 |
5:12 |
|
| 6/27/2008 |
Run |
8.27k rollercoaster |
Easy |
8.3 km |
48:00 |
5:49 |
|
| 6/29/2008 |
Run |
5.5 km + route |
Easy |
8.8 km |
1:00:00 |
6:50 |
|
| 7/2/2008 |
Run |
6.08 k route debruin and paul kruger loop |
Easy |
6.1 km |
33:00 |
5:26 |
|
| 7/4/2008 |
Run |
fartlek circuit |
Fartlek |
6.2 km |
33:00 |
5:18 |
|
| 7/6/2008 |
Run |
5.5 km + route |
Easy |
6.6 km |
45:00 |
6:50 |
|
| 7/9/2008 |
Run |
6.69k with zig-zag home |
Easy |
6.0 km |
36:00 |
6:00 |
|
| 7/13/2008 |
Run |
5.5 km + route |
Easy |
5.5 km |
34:00 |
6:11 |
|
| 7/15/2008 |
Run |
fartlek circuit |
Easy |
6.2 km |
36:00 |
5:47 |
|
| 7/18/2008 |
Run |
19 july madibas bday:) |
Tempo |
7.2 km |
36:00 |
5:01 |
|
| 8/26/2008 |
Run |
August 26 |
Tempo |
5.2 km |
30:00 |
5:49 |
|
| 8/28/2008 |
Run |
August 26 |
Easy |
5.2 km |
30:00 |
5:49 |
|
| 8/31/2008 |
Run |
5.5 km + route |
Easy |
5.5 km |
32:02 |
5:50 |
|
| 9/1/2008 |
Run |
3.84 quicky |
Fartlek |
4.0 km |
21:00 |
5:15 |
|
| 9/3/2008 |
Run |
6.08 k route debruin and paul kruger loop |
Tempo |
6.1 km |
33:00 |
5:26 |
|
| 9/5/2008 |
Run |
5.5 km + route |
Easy |
5.5 km |
33:00 |
6:00 |
|
| 9/7/2008 |
Run |
Sept 7 |
Easy |
9.4 km |
55:00 |
5:53 |
|
| 9/9/2008 |
Run |
6.08 k route debruin and paul kruger loop |
Easy |
6.1 km |
32:00 |
5:16 |
|
| 9/11/2008 |
Run |
6.08 k route debruin and paul kruger loop |
Easy |
6.1 km |
33:00 |
5:26 |
|
| 9/14/2008 |
Run |
10.81k church home pk loop |
Easy |
9.6 km |
55:00 |
5:46 |
|
| 9/16/2008 |
Run |
16 sep 2008 |
Easy |
7.6 km |
43:00 |
5:40 |
|
| 9/17/2008 |
Run |
16 sep 2008 |
Easy |
7.6 km |
43:00 |
5:40 |
|
| 9/19/2008 |
Run |
3.84 quicky |
Tempo |
4.0 km |
18:00 |
4:30 |
|
| 9/22/2008 |
Run |
My 6.37k route |
Easy |
7.8 km |
43:00 |
5:30 |
|
| 9/24/2008 |
Run |
TEmpe |
Easy |
10.0 km |
55:00 |
5:30 |
|
| 9/26/2008 |
Run |
6.69k with zig-zag home |
Tempo |
6.7 km |
35:00 |
5:14 |
|
| 9/28/2008 |
Run |
10.81k church home pk loop |
Easy |
10.8 km |
1:05:00 |
6:01 |
|
| 9/29/2008 |
Run |
My 6.37k route |
Tempo |
6.4 km |
31:00 |
4:52 |
|
| 10/1/2008 |
Run |
1 october |
Easy |
5.7 km |
36:00 |
6:23 |
|
| 10/3/2008 |
Run |
3 october |
Easy |
8.9 km |
45:00 |
5:03 |
|
| 10/5/2008 |
Run |
sun5 october |
Easy |
13.0 km |
1:05:00 |
5:01 |
|
| 10/6/2008 |
Run |
6 October 2008 |
Easy |
7.6 km |
45:00 |
5:58 |
|
| 10/8/2008 |
Run |
8 oct 2008 wed |
Easy |
8.5 km |
46:00 |
5:24 |
|
| 10/10/2008 |
Run |
10 October 2008 |
Tempo |
5.2 km |
25:00 |
4:51 |
|
| 10/12/2008 |
Run |
Church home pk Varsity loop 12 October 2008 |
Easy |
13.6 km |
1:14:00 |
5:27 |
|
| 10/13/2008 |
Run |
6.86k home 4 churches and back |
Easy |
6.9 km |
36:00 |
5:15 |
|
| 10/15/2008 |
Run |
Grey Street Mile |
Race |
1.0 mi |
7:00 |
4:21 |
|