| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 2/13/2017 |
Run |
HPC/Hatfield/Tuks Res |
Easy |
9.5 km |
46:53 |
4:57 |
 |
| 1/7/2017 |
Run |
Wekker |
Recovery |
6.0 km |
30:04 |
5:01 |
|
| 12/15/2016 |
Run |
HPC/Hatfield/Tuks Res |
Easy |
6.0 km |
29:15 |
4:53 |
|
| 11/25/2016 |
Run |
Lynnwood 10km |
Easy |
10.5 km |
47:00 |
4:29 |
|
| 11/21/2016 |
Run |
Lynnwood |
Easy |
10.0 km |
45:06 |
4:31 |
|
| 11/14/2016 |
Run |
Lynnwood |
Easy |
14.0 km |
1:00:40 |
4:20 |
|
| 11/7/2016 |
Run |
Lynnwood |
Easy |
13.5 km |
1:00:02 |
4:27 |
|
| 11/3/2016 |
Run |
Lynnwood |
Easy |
13.5 km |
59:23 |
4:24 |
|
| 10/31/2016 |
Run |
Lynnwood |
Easy |
13.5 km |
1:02:22 |
4:38 |
|
| 10/26/2016 |
Run |
Lynnwood |
Easy |
14.5 km |
1:04:37 |
4:28 |
|
| 10/17/2016 |
Run |
Lynnwood |
Easy |
13.5 km |
1:01:04 |
4:32 |
|
| 10/11/2016 |
Run |
HPC/Hatfield/Tuks Res |
Easy |
11.0 km |
49:39 |
4:31 |
|
| 10/4/2016 |
Run |
Crystal Springs |
Easy |
13.0 km |
1:05:47 |
5:04 |
|
| 9/29/2016 |
Run |
Lynnwood |
Easy |
13.0 km |
1:00:30 |
4:40 |
|
| 9/25/2016 |
Run |
Wekker |
Easy |
6.5 km |
30:50 |
4:45 |
|
| 9/12/2016 |
Run |
HPC |
Easy |
6.0 km |
28:56 |
4:50 |
|
| 9/5/2016 |
Run |
|
Easy |
13.0 km |
58:44 |
4:32 |
|
| 8/29/2016 |
Run |
Lynnwood |
Moderate |
14.0 km |
1:00:00 |
4:18 |
|
| 8/22/2016 |
Run |
Lynnwood |
Easy |
14.0 km |
1:00:20 |
4:19 |
|
| 8/15/2016 |
Run |
Lynnwood |
Easy |
13.5 km |
1:00:01 |
4:27 |
|
| 8/10/2016 |
Run |
Lynnwood |
Easy |
13.5 km |
1:00:10 |
4:28 |
|
| 8/8/2016 |
Run |
Lynnwood |
Easy |
13.0 km |
59:00 |
4:33 |
|
| 8/1/2016 |
Run |
Lynnwood |
Easy |
13.5 km |
1:00:09 |
4:28 |
|
| 7/27/2016 |
Run |
Lynnwood |
Easy |
12.0 km |
54:00 |
4:31 |
|
| 7/18/2016 |
Run |
Lynnwood |
Easy |
13.0 km |
1:00:00 |
4:37 |
|
| 7/11/2016 |
Run |
Muskowiet 13 km |
Easy |
13.0 km |
1:01:11 |
4:43 |
|
| 7/4/2016 |
Run |
Lynnwood |
Easy |
13.0 km |
1:03:46 |
4:55 |
|
| 6/27/2016 |
Run |
Rubenstein |
Easy |
9.5 km |
43:57 |
4:38 |
|
| 6/11/2016 |
Run |
Viscount/Muskowiet 12 km |
Moderate |
12.0 km |
54:21 |
4:32 |
|
| 6/1/2016 |
Run |
Hans Strijdom |
Easy |
7.0 km |
33:13 |
4:45 |
|
| 5/26/2016 |
Run |
HPC |
Easy |
7.5 km |
36:03 |
4:49 |
|
| 4/4/2016 |
Run |
De Ville 9km |
Easy |
9.5 km |
45:08 |
4:46 |
|
| 3/30/2016 |
Run |
Lucky Bean 9km |
Easy |
9.5 km |
46:13 |
4:52 |
|
| 3/23/2016 |
Run |
De Ville 9km |
Easy |
9.5 km |
44:40 |
4:43 |
|
| 3/5/2016 |
Run |
Wekker |
Moderate |
6.0 km |
26:25 |
4:25 |
|
| 1/4/2016 |
Run |
Out and back |
Easy |
13.0 km |
1:03:05 |
4:52 |
|
| 12/31/2015 |
Run |
De Ville 9km |
Easy |
9.0 km |
42:21 |
4:43 |
|
| 12/29/2015 |
Run |
Manne 13 km |
Easy |
13.0 km |
1:00:41 |
4:41 |
|
| 12/23/2015 |
Run |
Muskowiet 13 km |
Easy |
13.0 km |
1:00:24 |
4:39 |
|
| 12/15/2015 |
Run |
Bizana/DeVille 5km |
Recovery |
5.0 km |
25:18 |
5:04 |
|
| 12/12/2015 |
Run |
Petrus/Orthoclase 14km |
Easy |
14.0 km |
1:05:54 |
4:43 |
|
| 12/7/2015 |
Run |
Out and back |
Easy |
12.5 km |
59:04 |
4:44 |
|
| 12/4/2015 |
Run |
Out and back |
Easy |
14.0 km |
1:03:42 |
4:34 |
|
| 11/30/2015 |
Run |
Muskowiet 13 km |
Easy |
13.0 km |
56:39 |
4:22 |
|
| 11/28/2015 |
Run |
Hesketh/Stompdoring/Lucky Bean Loop |
Marathon Pace |
14.0 km |
59:53 |
4:17 |
|
| 11/24/2015 |
Run |
DeVille/Lucky Bean10km |
Easy |
10.0 km |
49:31 |
4:58 |
|
| 11/21/2015 |
Run |
Viscount/Muskowiet 12 km |
Easy |
12.0 km |
54:23 |
4:32 |
|
| 11/17/2015 |
Run |
Hesketh/Stompdoring/Lucky Bean Loop |
Progression |
16.0 km |
1:08:08 |
4:16 |
|
| 11/12/2015 |
Run |
Out and back |
Progression |
14.0 km |
1:00:56 |
4:22 |
|
| 11/10/2015 |
Run |
Out and back |
Moderate |
14.0 km |
1:02:53 |
4:30 |
|
| 11/7/2015 |
Run |
Muskowiet 13 km |
Easy |
13.0 km |
58:47 |
4:32 |
|
| 11/2/2015 |
Run |
Viscount/Muskowiet 12 km |
Easy |
12.0 km |
54:42 |
4:33 |
|
| 10/23/2015 |
Run |
Cool Down |
Easy |
3.5 km |
15:05 |
4:18 |
|
| 10/23/2015 |
Run |
Hesketh Loop |
Repetitions |
3.5 km |
14:04 |
4:02 |
|
| 10/23/2015 |
Run |
Warm Up |
Easy |
3.5 km |
16:01 |
4:34 |
|
| 10/15/2015 |
Run |
Cool Down |
Easy |
3.5 km |
15:09 |
4:20 |
|
| 10/15/2015 |
Run |
Hesketh/Stompdoring/Lucky Bean Loop |
Interval |
5.5 km |
21:01 |
3:50 |
|
| 10/15/2015 |
Run |
Warm Up |
Easy |
3.5 km |
16:22 |
4:41 |
|
| 10/11/2015 |
Run |
HPC to Fort Klapperkop via Groenkloef |
Long |
23.5 km |
1:47:45 |
4:36 |
|
| 10/1/2015 |
Run |
Hesketh/Stompdoring/Lucky Bean Loop |
Marathon Pace |
13.0 km |
54:38 |
4:13 |
|
| 9/27/2015 |
Run |
HPC to Fort Klapperkop via Groenkloef |
Long |
27.5 km |
2:01:08 |
4:25 |
|
| 9/24/2015 |
Run |
HPC to Fort Klapperkop |
Long |
19.0 km |
1:25:27 |
4:30 |
|
| 9/23/2015 |
Run |
TUKS Spring Day Fun Run |
Threshold |
4.5 km |
16:41 |
3:43 |
|
| 9/23/2015 |
Run |
Warm Up |
Easy |
2.0 km |
9:12 |
4:36 |
|
| 9/20/2015 |
Run |
Atterbury to Garsfontein to Lois |
Long |
22.3 km |
1:36:27 |
4:21 |
|
| 9/18/2015 |
Run |
Wekker |
Threshold |
7.0 km |
28:04 |
4:01 |
|
| 9/13/2015 |
Run |
Rigel to Lois via Club |
Long |
25.0 km |
1:50:13 |
4:25 |
|
| 9/9/2015 |
Run |
Cool Down |
Easy |
3.0 km |
13:32 |
4:31 |
|
| 9/9/2015 |
Run |
|
Hill |
4.0 km |
18:10 |
4:33 |
|
| 9/9/2015 |
Run |
Warm Up |
Easy |
3.0 km |
14:06 |
4:43 |
|
| 9/6/2015 |
Run |
HPC to Fort Klapperkop |
Long |
22.0 km |
1:36:10 |
4:23 |
|
| 9/1/2015 |
Run |
Cool Down |
Easy |
3.5 km |
16:21 |
4:41 |
|
| 9/1/2015 |
Run |
Hesketh Loop |
Interval |
5.5 km |
20:57 |
3:49 |
|
| 9/1/2015 |
Run |
Warm Up |
Easy |
3.5 km |
16:26 |
4:42 |
|
| 8/29/2015 |
Run |
Hesketh/Stompdoring/Lucky Bean Loop |
Fartlek |
12.5 km |
53:08 |
4:16 |
|
| 8/15/2015 |
Run |
Marcel van't Slot 15km |
Race |
15.0 km |
55:50 |
3:44 |
|
| 8/15/2015 |
Run |
Warm Up |
Recovery |
2.5 km |
13:30 |
5:24 |
|
| 8/13/2015 |
Run |
DeVille 7.5 |
Fartlek |
7.5 km |
32:17 |
4:18 |
|
| 8/10/2015 |
Run |
Old Ed's Half Marathon |
Long |
21.1 km |
2:15:45 |
6:27 |
|
| 8/5/2015 |
Run |
Cool Down |
Easy |
4.0 km |
18:44 |
4:41 |
|
| 8/5/2015 |
Run |
Hesketh Loop |
Interval |
4.3 km |
19:05 |
4:27 |
|
| 8/5/2015 |
Run |
Warm Up |
Easy |
3.5 km |
16:33 |
4:44 |
|
| 7/25/2015 |
Run |
Zwartkop Road Race |
Race |
10.0 km |
36:17 |
3:38 |
|
| 7/25/2015 |
Run |
Warm Up |
Recovery |
3.0 km |
14:39 |
4:53 |
|
| 7/23/2015 |
Run |
Wekker |
Fartlek |
7.0 km |
29:31 |
4:13 |
|
| 7/18/2015 |
Run |
Cool Down |
Easy |
3.0 km |
12:59 |
4:20 |
|
| 7/14/2015 |
Run |
Cool Down |
Easy |
3.5 km |
15:04 |
4:19 |
|
| 7/14/2015 |
Run |
Hesketh Loop |
Interval |
6.0 km |
27:08 |
4:32 |
|
| 7/14/2015 |
Run |
Warm Up |
Easy |
3.5 km |
16:16 |
4:39 |
|
| 7/11/2015 |
Run |
Hesketh/Stompdoring/Lucky Bean Loop |
Threshold |
13.0 km |
52:01 |
4:01 |
|
| 7/2/2015 |
Run |
Cool Down |
Easy |
3.5 km |
15:56 |
4:34 |
|
| 7/2/2015 |
Run |
Hesketh Loop |
Interval |
10.0 km |
42:41 |
4:17 |
|
| 7/2/2015 |
Run |
Warm Up |
Easy |
3.5 km |
16:22 |
4:41 |
|
| 6/29/2015 |
Run |
Lucky Bean 11km |
Easy |
11.0 km |
48:45 |
4:26 |
|