Workouts


Summary
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Date ▼ Activity Course Type Distance Duration Pace  
10/21/2017 Run   Long 21.0 km 1:47:56 5:09
10/20/2017 Run   Recovery 4.0 km 20:18 5:05
10/20/2017 Run   Progression 13.0 km 58:00 4:28
10/19/2017 Run   Easy 10.0 km 48:27 4:51
10/19/2017 Run   Easy 10.0 km 48:37 4:52
10/18/2017 Run   Easy 14.5 km 1:07:05 4:38
10/17/2017 Run   Recovery 8.0 km 40:05 5:01
10/17/2017 Run   Easy 14.5 km 1:11:28 4:56
10/16/2017 Run   Medium Long 16.0 km 1:19:45 5:00
10/15/2017 Run   Easy 13.0 km 1:01:50 4:46
10/14/2017 Run   Long 21.0 km 1:42:28 4:53
10/13/2017 Run   Medium Long 16.0 km 1:20:00 5:00
10/12/2017 Run   Recovery 8.0 km 39:33 4:57
10/12/2017 Run   Recovery 8.0 km 39:00 4:53
10/11/2017 Run   Moderate 16.0 km 1:08:55 4:19
10/10/2017 Run   Easy 13.0 km 57:25 4:26
10/9/2017 Run   Easy 13.0 km 57:43 4:27
10/8/2017 Run   Easy 8.0 km 38:51 4:52
10/7/2017 Run   Long 29.0 km 2:14:28 4:39
10/6/2017 Run   Recovery 6.0 km 30:14 5:03
10/6/2017 Run   Easy 13.0 km 59:22 4:34
10/5/2017 Run   Medium Long 19.0 km 1:25:39 4:31
10/4/2017 Run   Recovery 5.0 km 25:01 5:01
10/4/2017 Run   Progression 15.0 km 1:06:52 4:28
10/3/2017 Run   Medium Long 19.0 km 1:25:32 4:31
10/2/2017 Run   Recovery 6.0 km 30:16 5:03
10/2/2017 Run   Easy 12.0 km 56:16 4:42
10/1/2017 Run   Recovery 6.0 km 30:32 5:06
10/1/2017 Run   Easy 13.0 km 1:01:01 4:42
9/30/2017 Run   Long 27.0 km 1:55:46 4:18
9/29/2017 Run   Recovery 5.0 km 25:19 5:04
9/29/2017 Run   Easy 12.0 km 55:19 4:37
9/28/2017 Run   Medium Long 16.0 km 1:13:46 4:37
9/27/2017 Run   Recovery 5.0 km 25:13 5:03
9/27/2017 Run   Fartlek 13.0 km 58:09 4:29
9/26/2017 Run
Type to create new routeD
Medium Long 16.0 km 1:11:12 4:28
9/25/2017 Run   Easy 12.0 km 54:53 4:35
9/25/2017 Run   Recovery 5.0 km 25:38 5:08
9/24/2017 Run   Easy 12.0 km 55:49 4:40
9/23/2017 Run   Long 26.0 km 1:59:25 4:36
9/22/2017 Run   Recovery 6.0 km 30:02 5:01
9/22/2017 Run   Easy 13.0 km 58:59 4:33
9/21/2017 Run   Recovery 5.0 km 25:53 5:11
9/21/2017 Run   Easy 13.0 km 59:00 4:33
9/20/2017 Run   Recovery 3.5 km 18:31 5:18
9/20/2017 Run   Easy 11.5 km 53:28 4:39
9/17/2017 Run   Recovery 1.0 km 5:37 5:37
9/17/2017 Run
Sanlam Cape Town 10km Peace Run
Race 10.0 km 33:50 3:23
9/17/2017 Run   Easy 1.6 km 7:55 4:57
9/17/2017 Run   Recovery 3.4 km 18:02 5:19
9/16/2017 Run   Easy 7.0 km 32:41 4:41
9/14/2017 Run   Easy 8.5 km 40:12 4:44
9/13/2017 Run   Time Trial 5.0 km 18:00 3:36
9/13/2017 Run   Easy 3.5 km 15:55 4:33
9/13/2017 Run   Easy 4.0 km 19:27 4:52
9/12/2017 Run   Easy 12.0 km 56:50 4:45
9/11/2017 Run   Easy 12.0 km 58:20 4:52
9/10/2017 Run   Easy 14.0 km 1:02:21 4:28
9/9/2017 Run   Moderate 14.5 km 1:05:30 4:32
9/8/2017 Run   Long 20.0 km 1:39:03 4:58
9/7/2017 Run   Recovery 6.0 km 31:33 5:16
9/7/2017 Run   Progression 13.0 km 59:46 4:36
9/6/2017 Run   Easy 13.5 km 1:04:42 4:48
9/5/2017 Run   Recovery 6.0 km 29:54 4:59
9/5/2017 Run   Fartlek 13.0 km 1:00:11 4:38
9/4/2017 Run   Recovery 6.0 km 30:30 5:06
9/4/2017 Run   Easy 13.0 km 1:05:01 5:01
9/3/2017 Run   Medium Long 16.5 km 1:17:21 4:42
9/2/2017 Run
Cool Down
Recovery 8.0 km 43:20 5:25
9/2/2017 Run
Spirit of Flight
Race 10.0 km 36:25 3:39
9/2/2017 Run
Warm Up
Recovery 4.0 km 21:27 5:22
9/1/2017 Run   Easy 13.0 km 1:09:39 5:22
8/31/2017 Run   Recovery 6.0 km 30:00 5:01
8/31/2017 Run   Easy 12.5 km 1:00:10 4:49
8/29/2017 Run   Easy 6.0 km 28:37 4:47
8/29/2017 Run   Easy 12.5 km 59:28 4:46
8/28/2017 Run
Out and back
Easy 14.5 km 1:05:02 4:30
8/27/2017 Run   Easy 14.5 km 1:06:46 4:37
8/26/2017 Run   Long 22.0 km 1:53:30 5:10
8/25/2017 Run   Recovery 3.5 km 18:15 5:12
8/25/2017 Run   Easy 13.0 km 59:39 4:36
8/24/2017 Run   Recovery 6.0 km 31:20 5:14
8/24/2017 Run   Progression 13.0 km 1:00:09 4:38
8/23/2017 Run   Easy 6.0 km 29:28 4:55
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