Workouts

Summary
wait
Date Activity Course Type Distance Duration ▲ Pace  
1/8/2010 Run
8 k route park bridge church debruin and loop
 Fartlek 8.0 km    
11/13/2012 Run   Default 8.4 km    
6/15/2008 Run
TEmpe
 Race 400.0 m 1:50 4:35
3/8/2012 Run   Default 0.3 km 2:50 8:35
6/15/2008 Run
TEmpe
 Race 800.0 m 3:03 3:49
12/26/2013 Run   Default 3.0 km 4:20 1:27
3/6/2012 Run   Default 0.6 km 4:24 7:14
6/15/2008 Run
TEmpe
 Race 1200.0 m 5:00 4:10
6/16/2011 Run   Default 1.4 km 6:29 4:38
10/15/2008 Run
Grey Street Mile
 Race 1.0 mi 7:00 4:21
12/29/2008 Run
December 28 2008 slow
 Fartlek 3.0 km 15:00 5:00
6/16/2011 Run   Default 3.0 km 16:06 5:23
10/12/2010 Run   Default 3.7 km 16:22 4:27
2/11/2008 Run
Old mornig jog route
 Easy 3.3 km 18:00 5:32
9/19/2008 Run
3.84 quicky
 Tempo 4.0 km 18:00 4:30
11/4/2008 Run
3.84 quicky
 Fartlek 4.0 km 19:00 4:45
1/15/2013 Run   threshold 4.0 km 19:00 4:45
8/4/2009 Run
tuesday torture 4 k
 Tempo 4.0 km 19:06 4:47
9/5/2011 Run   Default 0.3 km 19:21 58:38
3/14/2008 Run
3.84 quicky
 Tempo 4.0 km 19:30 4:53
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
8/31/2009 Run
short fast flat
 Easy 3.7 km 20:00 5:24
5/17/2012 Run   Easy 4.0 km 20:00 5:00
5/28/2013 Run   Default 3.6 km 20:00 5:34
3/10/2008 Run
3.84 quicky
 Tempo 4.0 km 20:30 5:08
10/12/2010 Run   Default 3.7 km 20:37 5:37
2/13/2008 Run
Routine morning jog
 Easy 3.7 km 21:00 5:39
2/18/2008 Run
Routine morning jog
 Tempo 3.8 km 21:00 5:36
3/7/2008 Run
3.84 quicky
 Tempo 4.0 km 21:00 5:15
3/21/2008 Run
3.84 quicky
 Tempo 4.0 km 21:00 5:15
9/1/2008 Run
3.84 quicky
 Fartlek 4.0 km 21:00 5:15
3/25/2009 Run
5.49k route (home park bridge Jasmyn Park Home)
 Tempo 3.8 km 21:00 5:29
3/17/2008 Run
3.84 quicky
 Tempo 4.0 km 21:13 5:19
5/7/2013 Run   Fartlek 4.0 km 21:48 5:27
11/21/2010 Run   Default 4.0 km 21:59 5:29
2/15/2008 Run
Routine morning jog
 Easy 3.7 km 22:00 5:55
2/29/2008 Run
3.84 quicky
 Easy 4.0 km 22:00 5:30
5/19/2008 Run
3.84 quicky
 Easy 4.0 km 22:00 5:30
3/20/2011 Run   Default 4.0 km 22:00 5:30
8/12/2009 Run
round the house circuit
 Fartlek 4.6 km 22:30 4:53
2/20/2008 Run
Routine morning jog
 Tempo 3.8 km 23:00 6:08
3/5/2008 Run
3.84 quicky
 Easy 4.0 km 23:00 5:45
3/26/2008 Run
Fartlek Course
 Fartlek 4.1 km 23:00 5:39
5/2/2008 Run
3.84 quicky
 Tempo 4.0 km 23:00 5:45
10/30/2008 Run
3.84 quicky
 Easy 4.0 km 23:00 5:45
10/13/2011 Run   Default 4.3 km 23:29 5:25
3/3/2008 Run
3.84 quicky
 Easy 4.0 km 25:00 6:15
6/19/2008 Run
3.84 quicky
 Easy 4.0 km 25:00 6:15
10/10/2008 Run
10 October 2008
 Tempo 5.2 km 25:00 4:51
7/28/2010 Run   Default 5.5 km 25:00 4:33
8/10/2010 Run   Default 5.5 km 25:00 4:33
6/14/2011 Run   Default 5.7 km 25:04 4:25
11/4/2011 Run   Default 5.2 km 25:09 4:53
10/18/2011 Run   Default 5.2 km 25:22 4:55
4/2/2008 Run
new 4+ k route
 Fartlek 4.8 km 25:26 5:16
6/29/2010 Run   Default 5.5 km 25:28 4:38
8/18/2011 Run   Default 5.4 km 25:41 4:48
7/1/2010 Run   Easy 5.5 km 26:00 4:44
7/9/2010 Run   Default 5.5 km 26:00 4:44
11/29/2011 Run   Default 5.2 km 26:39 5:09
2/6/2009 Run
5.49k route (home park bridge Jasmyn Park Home)
 Tempo 5.5 km 27:00 4:56
2/20/2009 Run
5.49k route (home park bridge Jasmyn Park Home)
 Tempo 5.5 km 27:00 4:56
9/1/2009 Run
new 5.5 k
 Tempo 5.5 km 27:00 4:55
10/14/2010 Run   Default 5.9 km 27:04 4:34
10/27/2011 Run   Default 5.4 km 27:13 5:03
9/8/2009 Run
5.8 k slog
 Tempo 5.8 km 27:23 4:44
3/19/2008 Run
5 km route
 Tempo 5.0 km 27:30 5:30
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
5/26/2008 Run
5.49k route (home park bridge Jasmyn Park Home)
 Easy 5.5 km 28:00 5:07
2/23/2009 Run
5.49k route (home park bridge Jasmyn Park Home)
 Easy 5.5 km 28:00 5:07
4/19/2010 Run   Tempo 5.1 km 28:00 5:30
6/16/2010 Run   Easy 5.5 km 28:00 5:05
7/14/2010 Run   Default 5.5 km 28:00 5:06
11/5/2010 Run   Default 6.1 km 28:14 4:38
9/29/2009 Run
6.2 k route park bridge jasmyn park home
 Tempo 6.2 km 28:18 4:34
3/11/2012 Run   Default 6.1 km 28:36 4:40
2/25/2009 Run
5.49k route (home park bridge Jasmyn Park Home)
 Tempo 6.0 km 28:44 4:48
6/23/2008 Run
5.5 km + route
 Tempo 5.5 km 29:00 5:17
10/21/2008 Run
5.49k route (home park bridge Jasmyn Park Home)
 Easy 5.5 km 29:00 5:17
1/7/2009 Run
6.08 k route debruin and paul kruger loop
 Tempo 6.1 km 29:00 4:47
10/6/2009 Run
6.2 k route park bridge jasmyn park home
 Tempo 6.2 km 29:00 4:41
7/1/2011 Run   Default 5.4 km 29:11 5:27
4/14/2008 Run
base 5.13 k route
 Easy 5.1 km 29:12 5:42
9/22/2009 Run
6.2 k route park bridge jasmyn park home
 Tempo 6.2 km 29:21 4:44
2/22/2012 Run   Default 6.5 km 29:32 4:32
2/28/2011 Run   Default 6.3 km 29:43 4:45
11/22/2011 Run   Default 6.2 km 29:48 4:48
4/13/2008 Run
5.5 km + route
 Easy 5.5 km 29:50 5:26
2/22/2008 Run
Routine morning jog
 Easy 3.8 km 30:00 7:59
5/21/2008 Run
5.49k route (home park bridge Jasmyn Park Home)
 Tempo 5.5 km 30:00 5:28
6/1/2008 Run
5.5 km + route
 Fartlek 5.5 km 30:00 5:28
6/17/2008 Run
3.84 quicky
 Easy 4.0 km 30:00 7:30
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
11/30/2008 Run
HOme to Bot Gardens
 Hill 4.0 km 30:00 7:30
12/8/2008 Run
December 8 2008
 Easy 5.7 km 30:00 5:15
12/28/2008 Run
December 28 2008 tempo
 Tempo 6.0 km 30:00 4:59
2/12/2009 Run
Home Bridge return 6 k
 Easy 6.0 km 30:00 5:00
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