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Workouts

Summary

Date	Activity	Course	Type	Distance	Duration	Pace ▼
4/11/2015	Run	Cool Down	Recovery	0.5 km	5:30	11:00
9/7/2016	Run	HPC	Interval	1.1 km	10:41	9:43
8/19/2015	Run	Randburg Harriers Track	Interval	4.8 km	41:46	8:43
1/16/2011	Run		Recovery	5.1 km	41:50	8:13
4/11/2015	Run	Warm Up	Easy	0.5 km	4:05	8:11
1/4/2011	Run		Recovery	8.1 km	1:03:23	7:50
1/5/2011	Run		Recovery	6.4 km	49:29	7:44
5/23/2021	Run		Recovery	4.0 km	30:41	7:41
3/19/2012	Run		Recovery	5.0 km	38:00	7:36
12/26/2023	Run		Easy	10.0 km	1:15:48	7:35
2/3/2013	Run	Elardus Park	Recovery	12.6 km	1:35:31	7:35
10/30/2023	Run		Medium Long	11.5 km	1:26:56	7:34
4/27/2014	Run		Recovery	0.5 km	3:46	7:33
4/4/2012	Run		Recovery	7.0 km	52:30	7:30
8/10/2015	Run	Timbavati Flat	Repetitions	2.3 km	16:36	7:23
12/16/2014	Run	Wobblers and Wigglers Hat Race	Race	8.0 km	58:33	7:20
4/7/2012	Run		Recovery	8.0 km	58:30	7:19
3/29/2013	Run	Rondebosch	Easy	2.9 km	21:17	7:18
1/1/2024	Run		Easy	12.0 km	1:27:26	7:18
4/5/2015	Run	Easter 100 Day 3	Long	20.0 km	2:24:19	7:13
11/2/2023	Run		Recovery	5.5 km	39:36	7:13
4/6/2012	Run		Recovery	6.0 km	43:00	7:10
3/29/2024	Run		Easy	12.0 km	1:25:52	7:10
11/10/2023	Run	Regents Park Track	Recovery	2.4 km	17:08	7:09
4/16/2012	Run		Recovery	8.0 km	57:00	7:08
3/14/2024	Run		Easy	11.0 km	1:18:20	7:08
5/1/2024	Run		Interval	13.0 km	1:31:33	7:03
9/6/2014	Run	Cool Down	Recovery	0.7 km	4:53	6:59
2/21/2015	Run	Cool Down	Recovery	1.0 km	6:56	6:56
1/31/2015	Run	Cool Down	Recovery	0.5 km	3:27	6:55
12/5/2015	Run	Cool Down	Recovery	1.4 km	9:38	6:54
9/8/2023	Run		Easy	7.0 km	48:08	6:53
4/1/2024	Run		Recovery	7.0 km	47:59	6:52
4/23/2024	Run		Drills	2.0 km	13:40	6:50
3/3/2024	Run		Recovery	5.5 km	37:26	6:49
7/27/2013	Run		Recovery	3.8 km	25:47	6:45
3/27/2018	Run		Repetitions	2.5 km	16:49	6:44
5/1/2016	Run	Wekker	Recovery	4.5 km	30:07	6:42
5/25/2021	Run		Recovery	4.5 km	30:02	6:41
8/30/2011	Run		Recovery	6.0 km	40:00	6:40
1/6/2011	Run		Recovery	6.5 km	43:18	6:40
5/20/2012	Run		Recovery	14.8 km	1:38:00	6:39
3/20/2018	Run		Repetitions	3.0 km	19:46	6:36
7/29/2013	Run	home	Recovery	3.6 km	23:40	6:34
11/26/2022	Run		Easy	10.0 km	1:05:25	6:33
9/9/2023	Run		Easy	9.5 km	1:02:04	6:32
7/29/2014	Run	Warm Up	Recovery	1.0 km	6:31	6:32
2/27/2013	Run	Rosebank	Recovery	4.5 km	28:57	6:31
11/27/2022	Run		Easy	5.5 km	35:42	6:30
5/25/2022	Run		Recovery	6.5 km	42:06	6:29
6/10/2012	Run	Garsfontein via Jacques and RUbenstein	Long	13.0 km	1:23:34	6:27
8/10/2015	Run	Old Ed's Half Marathon	Long	21.1 km	2:15:45	6:27
7/14/2023	Run		Interval	2.6 km	16:43	6:26
6/15/2023	Run		Marathon Pace	7.0 km	45:00	6:26
11/10/2023	Run	Regents Park Track	Recovery	1.3 km	8:21	6:26
3/22/2013	Run	Rondebosch	Easy	6.8 km	43:36	6:25
12/6/2022	Run		Easy	7.0 km	44:51	6:25
5/29/2013	Run	Kudus ~9km Club RUn	Easy	8.6 km	55:00	6:24
6/17/2023	Run		Easy	10.5 km	1:07:03	6:24
9/4/2011	Run		Recovery	8.8 km	56:00	6:22
9/29/2022	Run		Easy	9.0 km	57:10	6:22
6/2/2022	Run		Recovery	6.0 km	38:05	6:21
5/13/2012	Run		Recovery	13.0 km	1:22:24	6:21
1/19/2024	Run		Interval	0.9 km	5:37	6:19
8/28/2023	Run		Easy	9.0 km	56:43	6:19
5/12/2022	Run		Recovery	7.0 km	44:04	6:18
3/22/2019	Run		Recovery	3.5 km	22:00	6:18
6/9/2022	Run		Easy	7.0 km	43:57	6:17
4/11/2015	Run	Warm Up	Recovery	3.0 km	18:47	6:16
2/16/2023	Run		Interval	4.0 km	24:59	6:15
6/17/2012	Run	Garsfontein via Jacques and RUbenstein	Long	13.5 km	1:24:10	6:15
5/27/2021	Run		Recovery	5.0 km	31:13	6:15
8/10/2013	Run	Wekker St	Recovery	6.5 km	40:28	6:15
3/8/2023	Run		Recovery	4.5 km	28:00	6:14
8/6/2011	Run		Recovery	6.0 km	37:20	6:14
10/5/2022	Run		Easy	8.0 km	49:38	6:13
4/17/2012	Run		Recovery	6.0 km	37:08	6:12
12/14/2014	Run	Warm Up	Recovery	0.9 km	5:33	6:11
2/24/2023	Run		Interval	5.0 km	30:49	6:10
12/5/2015	Run	Warm Up	Recovery	2.0 km	12:18	6:10
11/17/2022	Run		Easy	6.5 km	39:51	6:08
9/7/2022	Run		Recovery	8.5 km	51:59	6:07
5/12/2012	Run		Recovery	10.0 km	1:01:00	6:06
1/9/2013	Run	Wekker St	Recovery	6.3 km	38:11	6:06
10/17/2023	Run		Recovery	4.0 km	24:21	6:06
2/14/2022	Run		Easy	6.0 km	36:32	6:06
3/3/2012	Run		Recovery	8.0 km	48:36	6:05
3/9/2013	Run	Warm Up Kosmos	Easy	2.0 km	12:22	6:04
1/19/2023	Run		Recovery	3.0 km	18:08	6:03
4/1/2023	Run		Recovery	3.5 km	21:09	6:03
4/12/2014	Run	Moretele Park	Recovery	1.9 km	11:29	6:03
8/7/2012	Run	Treadmill	Interval	10.2 km	1:01:30	6:02
2/21/2015	Run	Warm Up	Recovery	3.0 km	18:05	6:02
7/7/2015	Run	Warm Up	Recovery	1.0 km	6:01	6:02
1/11/2023	Run		Easy	9.0 km	54:10	6:02
2/28/2012	Run		Recovery	6.0 km	36:00	6:00
2/21/2012	Run		Recovery	6.0 km	36:00	6:00
1/12/2023	Run		Easy	11.0 km	1:06:00	6:01
4/2/2024	Run		Hill	5.0 km	30:00	6:01
4/20/2024	Run		Recovery	0.5 km	3:00	6:00