| Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
| 9/30/2014 |
Run |
HPC 8km TT |
Easy |
14.0 km |
59:57 |
4:17 |
 |
| 2/11/2014 |
Run |
Viscount/Muskowiet 12 km |
Moderate |
12.0 km |
51:32 |
4:18 |
|
| 5/16/2015 |
Run |
Wekker |
Hill |
11.5 km |
49:30 |
4:19 |
|
| 3/14/2015 |
Run |
Petrus St |
Moderate |
14.0 km |
1:00:47 |
4:21 |
|
| 5/3/2014 |
Run |
Witdoring |
Moderate |
8.0 km |
34:45 |
4:21 |
|
| 8/9/2014 |
Run |
Delmas |
Marathon Pace |
14.0 km |
1:00:49 |
4:21 |
|
| 9/14/2015 |
Run |
Out and back |
Easy |
13.5 km |
58:50 |
4:22 |
|
| 5/21/2014 |
Run |
Lucky Bean |
Moderate |
12.0 km |
52:19 |
4:22 |
|
| 4/10/2014 |
Run |
Witdoring |
Moderate |
8.0 km |
35:00 |
4:23 |
|
| 9/18/2015 |
Run |
LuckyBean to Bizana |
Easy |
11.0 km |
48:13 |
4:24 |
|
| 7/10/2014 |
Run |
BP 8km |
Moderate |
8.0 km |
35:07 |
4:24 |
|
| 9/1/2014 |
Run |
Out and back |
Easy |
13.0 km |
57:29 |
4:26 |
|
| 2/24/2015 |
Run |
WITS Running Group |
Moderate |
16.5 km |
1:13:15 |
4:27 |
|
| 7/20/2015 |
Run |
Out and back |
Easy |
13.0 km |
57:43 |
4:27 |
|
| 9/21/2015 |
Run |
Piering |
Easy |
13.0 km |
57:54 |
4:28 |
|
| 10/25/2014 |
Run |
Cornwall View + Lucky Bean Detour |
Long |
16.0 km |
1:11:29 |
4:29 |
|
| 9/8/2015 |
Run |
Manne 13 km |
Easy |
13.0 km |
58:05 |
4:29 |
|
| 12/28/2014 |
Run |
Lucky Bean/Cornwal View/Orthoclase |
Long |
20.0 km |
1:29:37 |
4:29 |
|
| 8/4/2015 |
Run |
Lucky Bean 11km |
Easy |
11.0 km |
49:18 |
4:29 |
|
| 3/5/2015 |
Run |
Cornwall View |
Moderate |
15.5 km |
1:09:29 |
4:29 |
|
| 3/6/2014 |
Run |
Muskowiet 13 km |
Moderate |
13.0 km |
58:17 |
4:30 |
|
| 8/25/2014 |
Run |
Out and back |
Easy |
13.0 km |
58:19 |
4:30 |
|
| 8/16/2015 |
Run |
Petrus St |
Easy |
13.0 km |
58:29 |
4:30 |
|
| 8/14/2014 |
Run |
BP 8km |
Fartlek |
8.0 km |
36:02 |
4:31 |
|
| 2/12/2015 |
Run |
Manne 13 km |
Moderate |
13.0 km |
58:44 |
4:32 |
|
| 9/8/2014 |
Run |
LuckyBean to Bizana 10 km |
Easy |
10.0 km |
45:16 |
4:32 |
|
| 4/25/2014 |
Run |
Wekker |
Easy |
6.0 km |
27:10 |
4:32 |
|
| 7/30/2014 |
Run |
Viscount/Muskowiet 12 km |
Easy |
12.0 km |
54:24 |
4:32 |
|
| 7/1/2015 |
Run |
Out and back |
Easy |
13.0 km |
58:56 |
4:33 |
|
| 7/5/2014 |
Run |
Manne 12 km |
Progression |
12.0 km |
54:27 |
4:33 |
|
| 5/27/2015 |
Run |
Lucky Bean to Orthoclase |
Easy |
13.0 km |
59:11 |
4:34 |
|
| 3/26/2014 |
Run |
WITS |
Easy |
8.0 km |
36:31 |
4:34 |
|
| 12/10/2014 |
Run |
Out and back |
Easy |
14.0 km |
1:03:58 |
4:35 |
|
| 11/19/2014 |
Run |
Cornwall View + Lucky Bean Detour |
Long |
17.5 km |
1:20:01 |
4:35 |
|
| 4/20/2015 |
Run |
Wekker/Timbavati 10km |
Easy |
10.0 km |
45:44 |
4:35 |
|
| 6/27/2015 |
Run |
LuckyBean to Bizana |
Easy |
11.0 km |
50:26 |
4:36 |
|
| 3/11/2014 |
Run |
LuckyBean Muskowiet 13 km |
Easy |
13.0 km |
59:38 |
4:36 |
|
| 8/31/2015 |
Run |
Lucky Bean 11km |
Easy |
11.5 km |
52:46 |
4:36 |
|
| 5/25/2015 |
Run |
orthoclasse |
Easy |
13.0 km |
59:50 |
4:37 |
|
| 6/24/2015 |
Run |
LuckyBean to Bizana 10 km |
Easy |
10.0 km |
46:05 |
4:37 |
|
| 6/23/2014 |
Run |
Out and back down Hesketh |
Easy |
7.0 km |
32:18 |
4:37 |
|
| 9/22/2014 |
Run |
Out and back |
Easy |
13.0 km |
1:00:00 |
4:37 |
|
| 6/1/2015 |
Run |
Out and back |
Easy |
13.0 km |
1:00:01 |
4:37 |
|
| 6/8/2015 |
Run |
|
Easy |
11.0 km |
50:48 |
4:38 |
|
| 12/1/2014 |
Run |
Out and back |
Easy |
14.0 km |
1:04:45 |
4:38 |
|
| 4/1/2014 |
Run |
LuckyBean to Bizana 10 km |
Easy |
10.0 km |
46:19 |
4:38 |
|
| 5/6/2015 |
Run |
Witdoring |
Easy |
8.0 km |
37:08 |
4:39 |
|
| 1/4/2015 |
Run |
Cornwall View + Lucky Bean Detour |
Long |
17.0 km |
1:19:00 |
4:39 |
|
| 5/18/2015 |
Run |
Out and back |
Easy |
13.0 km |
1:00:25 |
4:39 |
|
| 7/1/2014 |
Run |
BP 8km |
Easy |
8.0 km |
37:12 |
4:39 |
|
| 4/13/2015 |
Run |
Wekker/Timbavati 10km |
Easy |
10.0 km |
46:32 |
4:40 |
|
| 3/17/2014 |
Run |
Viscount/Muskowiet 12 km |
Easy |
12.0 km |
55:56 |
4:40 |
|
| 3/16/2015 |
Run |
LuckyBean to Bizana 10 km |
Easy |
10.0 km |
46:50 |
4:41 |
|
| 5/17/2014 |
Run |
Cornwall View |
Long |
15.0 km |
1:10:22 |
4:42 |
|
| 12/24/2014 |
Run |
orthoclasse |
Easy |
13.0 km |
1:01:01 |
4:42 |
|
| 7/23/2014 |
Run |
Lucky Bean 12 km |
Easy |
12.0 km |
56:24 |
4:42 |
|
| 10/19/2014 |
Run |
Viscount/Muskowiet 12 km |
Easy |
11.0 km |
51:45 |
4:43 |
|
| 11/13/2014 |
Run |
Cornwall View + Lucky Bean Detour |
Long |
17.0 km |
1:20:01 |
4:43 |
|
| 2/13/2014 |
Run |
|
Easy |
13.0 km |
1:01:15 |
4:43 |
|
| 4/6/2015 |
Run |
LuckyBean to Bizana 10 km |
Easy |
10.0 km |
47:10 |
4:43 |
|
| 7/13/2015 |
Run |
LuckyBean to Bizana 10 km |
Easy |
10.0 km |
47:15 |
4:44 |
|
| 7/16/2014 |
Run |
Lucky Bean 12 km |
Easy |
12.0 km |
56:46 |
4:44 |
|
| 11/9/2014 |
Run |
Cornwall View + Lucky Bean Detour |
Long |
16.0 km |
1:15:55 |
4:45 |
|
| 3/13/2014 |
Run |
LuckyBean to Bizana 10 km |
Easy |
10.0 km |
47:31 |
4:46 |
|
| 1/27/2015 |
Run |
Wekker/Timbavati |
Easy |
9.0 km |
42:47 |
4:46 |
|
| 4/27/2015 |
Run |
|
Easy |
10.0 km |
47:40 |
4:46 |
|
| 10/28/2014 |
Run |
HPC 8km TT |
Easy |
13.0 km |
1:02:17 |
4:48 |
|
| 7/6/2015 |
Run |
LuckyBean to Bizana 10 km |
Easy |
10.0 km |
47:56 |
4:48 |
|
| 7/7/2014 |
Run |
BP 8km |
Easy |
8.0 km |
38:23 |
4:48 |
|
| 8/26/2015 |
Run |
Wekker |
Easy |
6.5 km |
31:16 |
4:49 |
|
| 7/27/2015 |
Run |
|
Easy |
9.5 km |
45:43 |
4:49 |
|
| 4/2/2015 |
Run |
Cornwall View |
Easy |
15.0 km |
1:12:11 |
4:49 |
|
| 4/14/2014 |
Run |
Out and back |
Easy |
12.0 km |
57:47 |
4:49 |
|
| 3/23/2015 |
Run |
Jacques to Witdoring |
Easy |
10.0 km |
48:12 |
4:50 |
|
| 10/21/2014 |
Run |
HPC 8km TT |
Easy |
10.0 km |
48:14 |
4:50 |
|
| 2/17/2014 |
Run |
LuckyBean to Bizana 10 km |
Easy |
10.0 km |
48:22 |
4:51 |
|
| 10/8/2015 |
Run |
Cork Tree St 8km |
Recovery |
8.0 km |
38:52 |
4:52 |
|
| 9/15/2014 |
Run |
LuckyBean to Bizana 10 km |
Easy |
10.0 km |
48:46 |
4:53 |
|
| 7/13/2014 |
Run |
Witdoring |
Recovery |
8.0 km |
39:25 |
4:56 |
|
| 12/2/2015 |
Run |
Wekker |
Recovery |
6.0 km |
29:44 |
4:58 |
|
| 8/7/2014 |
Run |
Witdoring (Reverse) |
Recovery |
8.0 km |
39:46 |
4:59 |
|
| 6/16/2015 |
Run |
Wekker/Timbavati 10km |
Recovery |
10.0 km |
49:45 |
4:59 |
|
| 6/14/2015 |
Run |
Jacques to Witdoring |
Recovery |
10.0 km |
50:17 |
5:02 |
|
| 3/1/2014 |
Run |
Out and back |
Interval |
14.5 km |
1:12:58 |
5:02 |
|
| 8/11/2014 |
Run |
Witdoring |
Recovery |
8.0 km |
40:29 |
5:04 |
|
| 7/27/2014 |
Run |
BP 8km |
Recovery |
8.5 km |
43:05 |
5:05 |
|
| 7/20/2014 |
Run |
Witdoring |
Recovery |
8.0 km |
40:34 |
5:05 |
|
| 12/10/2015 |
Run |
Wekker |
Recovery |
5.0 km |
25:25 |
5:06 |
|
| 8/3/2014 |
Run |
Wekker |
Recovery |
8.0 km |
40:58 |
5:08 |
|
| 5/11/2015 |
Run |
Wekker |
Recovery |
6.0 km |
30:56 |
5:10 |
|
| 2/27/2014 |
Run |
Wekker |
Recovery |
7.0 km |
36:36 |
5:14 |
|
| 9/4/2014 |
Run |
Paul/Wekker 8km |
Recovery |
8.0 km |
42:05 |
5:16 |
|
| 1/10/2015 |
Run |
Wekker |
Easy |
7.0 km |
37:38 |
5:23 |
|
| 8/28/2014 |
Run |
Paul/Wekker 8km |
Recovery |
8.0 km |
43:27 |
5:26 |
|
| 6/29/2014 |
Run |
Moreleta Kloof 14 |
Long |
14.5 km |
1:20:00 |
5:32 |
|
| 6/12/2014 |
Run |
Devillebois 6 |
Recovery |
6.0 km |
33:13 |
5:33 |
|
| 6/14/2014 |
Run |
Witdoring |
Recovery |
8.0 km |
46:03 |
5:46 |
|
| 5/28/2014 |
Run |
Kudus 12km |
Easy |
12.0 km |
1:10:16 |
5:52 |
|
| 10/5/2014 |
Run |
Komatsu Half Marathon |
Long |
21.1 km |
2:04:03 |
5:53 |
|
| 1/19/2015 |
Run |
Wekker |
Recovery |
6.5 km |
38:47 |
5:58 |
|