Workouts


Summary
wait
Date ▼ Activity Course Type Distance Duration Pace  
8/22/2017 Run   Recovery 6.0 km 29:12 4:52
8/22/2017 Run   Easy 12.0 km 58:51 4:55
8/21/2017 Run   Easy 6.0 km 29:40 4:57
8/21/2017 Run   Easy 12.0 km 59:48 4:59
8/20/2017 Run   Recovery 4.0 km 20:25 5:07
8/20/2017 Run
Manne 13 km
Easy 13.0 km 59:35 4:35
8/19/2017 Run
Lynnwood
Long 17.5 km 1:31:40 5:15
8/18/2017 Run
Out and back
Easy 13.0 km 1:00:10 4:38
8/17/2017 Run
Wekker
Easy 6.0 km 29:43 4:58
8/17/2017 Run
Delmas Dirt Track
Fartlek 13.0 km 59:45 4:36
8/16/2017 Run   Recovery 6.0 km 31:23 5:14
8/15/2017 Run   Recovery 5.5 km 28:38 5:13
8/15/2017 Run   Fartlek 12.5 km 1:01:36 4:56
8/14/2017 Run   Recovery 5.5 km 29:44 5:25
8/14/2017 Run   Easy 12.0 km 1:00:19 5:02
8/13/2017 Run
Lucky Bean 9km
Easy 9.5 km 45:33 4:48
8/12/2017 Run
Cool Down
Recovery 3.5 km 19:30 5:35
8/12/2017 Run
AGN Seniors & Masters XC 4km (HPC)
Race 4.0 km 14:20 3:35
8/12/2017 Run
Warm Up
Recovery 3.5 km 19:01 5:26
8/11/2017 Run
Phobians + HPC
Easy 12.0 km 58:34 4:53
8/10/2017 Run
Manne 13 km
Easy 13.0 km 59:26 4:35
8/8/2017 Run   Fartlek 12.5 km 58:52 4:43
8/7/2017 Run
Wekker
Easy 6.0 km 29:08 4:52
8/7/2017 Run   Easy 12.0 km 1:03:07 5:16
8/6/2017 Run
Cornwall View + Lucky Bean Detour
Long 19.0 km 1:30:45 4:47
8/5/2017 Run
Out and back
Easy 12.0 km 1:04:53 5:25
8/4/2017 Run
Wekker
Recovery 6.0 km 30:31 5:06
8/4/2017 Run   Easy 4.0 km 18:57 4:45
8/4/2017 Run   Recovery 6.0 km 29:31 4:56
8/3/2017 Run   Easy 6.0 km 29:10 4:52
8/3/2017 Run   Recovery 4.0 km 20:00 5:00
8/3/2017 Run   Recovery 6.0 km 29:45 4:58
8/1/2017 Run
Lucky Bean to Bizana 10km
Easy 10.0 km 49:48 4:59
8/1/2017 Run   Easy 6.0 km 29:37 4:57
7/31/2017 Run
Lucky Bean to Bizana 10km
Easy 10.0 km 46:59 4:42
7/31/2017 Run   Recovery 6.0 km 30:14 5:03
7/30/2017 Run
Cornwall View
Medium Long 15.0 km 1:09:39 4:39
7/28/2017 Run   Easy 10.0 km 47:21 4:45
7/28/2017 Run   Recovery 5.5 km 27:49 5:04
7/27/2017 Run
Wekker
Easy 6.0 km 30:23 5:04
7/27/2017 Run   Recovery 10.0 km 53:54 5:24
7/25/2017 Run   Easy 11.5 km 1:00:26 5:16
7/24/2017 Run   Easy 10.0 km 48:36 4:52
7/24/2017 Run   Recovery 5.0 km 25:56 5:12
7/23/2017 Run   Medium Long 14.0 km 1:03:53 4:34
7/22/2017 Run   Moderate 10.0 km 46:09 4:37
7/21/2017 Run   Recovery 11.0 km 1:01:00 5:33
7/20/2017 Run   Easy 12.0 km 55:39 4:39
7/18/2017 Run   Recovery 9.0 km 49:58 5:34
7/17/2017 Run   Easy 12.0 km 57:27 4:48
7/16/2017 Run   Easy 9.0 km 43:23 4:50
7/15/2017 Run
Delmas Dirt Track
Easy 13.0 km 1:02:22 4:48
7/14/2017 Run
Cork Tree St 8km
Recovery 8.0 km 40:05 5:01
7/13/2017 Run   Recovery 7.0 km 38:55 5:34
7/12/2017 Run   Recovery 12.5 km 1:03:37 5:06
7/10/2017 Run   Recovery 12.0 km 1:00:47 5:04
7/8/2017 Run
Garsfontein Ice Breakers 10km
Recovery 10.0 km 55:54 5:36
7/6/2017 Run
Lynnwood
Recovery 9.0 km 48:17 5:22
7/4/2017 Run   Recovery 9.0 km 49:18 5:29
7/2/2017 Run   Recovery 6.0 km 33:53 5:39
6/30/2017 Run   Recovery 4.5 km 25:01 5:34
6/24/2017 Run
Take 5 Relay
Race 5.0 km 16:40 3:20
6/22/2017 Run   Easy 8.0 km 38:31 4:49
6/20/2017 Run   Recovery 6.0 km 30:01 5:01
6/19/2017 Run   Recovery 4.0 km 20:45 5:12
6/9/2017 Run
Manne 13 km
Moderate 13.0 km 56:43 4:22
6/8/2017 Run
Piering
Easy 14.5 km 1:02:15 4:18
6/7/2017 Run
Manne 13 km
Easy 13.5 km 59:07 4:23
6/5/2017 Run
Phobians + HPC
Easy 14.0 km 1:02:07 4:27
6/3/2017 Strength/Stretch       40:09  
6/3/2017 Run
Delmas
Easy 14.5 km 1:03:58 4:25
6/1/2017 Strength/Stretch       40:00  
6/1/2017 Run
Random
Easy 10.5 km 47:52 4:34
5/27/2017 Strength/Stretch       40:00  
5/27/2017 Run
Delmas
Easy 14.5 km 1:06:12 4:34
5/26/2017 Run
Piering
Easy 13.5 km 59:34 4:25
5/23/2017 Run
Piering
Moderate 14.0 km 59:53 4:17
5/22/2017 Run
Piering
Easy 13.5 km 59:25 4:25
5/21/2017 Run
Manne 13 km
Easy 13.0 km 59:52 4:37
5/20/2017 Run
Delmas/Elardus Park
Long 20.0 km 1:28:47 4:27
5/19/2017 Run
Leadwood/Walnut Loop
Recovery 6.5 km 30:59 4:46
5/19/2017 Run
Phobians + HPC
Easy 13.0 km 55:51 4:18
5/18/2017 Run
Leadwood/Walnut Loop
Recovery 6.5 km 30:40 4:44
5/18/2017 Run
HPC + Tuks Res
Easy 13.0 km 56:53 4:23
5/17/2017 Run
Leadwood/Walnut Loop
Recovery 6.5 km 31:00 4:47
5/17/2017 Run
Hatfield + Phobians + HPC
Easy 13.0 km 56:51 4:23
5/16/2017 Run   Moderate 17.0 km 1:10:10 4:08
5/15/2017 Run
Leadwood/Walnut Loop
Recovery 6.5 km 32:16 4:58
5/15/2017 Run
Phobians + HPC
Easy 13.0 km 58:10 4:29
5/14/2017 Run
Akkerwani Shory
Recovery 7.5 km 35:25 4:44
5/14/2017 Run
Lucky Bean 9km
Easy 9.5 km 42:51 4:31
5/13/2017 Run
Cornwall View + Elardus Park
Long 23.5 km 1:46:54 4:33
5/12/2017 Run
Leadwood/Walnut Loop
Recovery 6.5 km 31:03 4:47
5/12/2017 Run
Phobians + HPC
Easy 13.0 km 57:52 4:28
5/11/2017 Run
Hatfield + Phobians + HPC
Medium Long 17.0 km 1:15:02 4:25
5/10/2017 Run
Manne 13 km
Easy 13.0 km 58:00 4:28
5/10/2017 Run
HPC/Hatfield/Tuks Res
Recovery 6.5 km 31:29 4:51
5/9/2017 Run
Hatfield + Phobians + HPC
Moderate 17.0 km 1:10:51 4:11
5/8/2017 Run
Manne 13 km
Easy 13.0 km 57:42 4:27
5/8/2017 Run
Leadwood/Walnut Loop
Recovery 6.5 km 33:43 5:12