| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 9/13/2017 |
Run |
|
Easy |
4.0 km |
19:27 |
4:52 |
 |
| 6/9/2017 |
Run |
Manne 13 km |
Moderate |
13.0 km |
56:43 |
4:22 |
|
| 5/26/2017 |
Run |
Piering |
Easy |
13.5 km |
59:34 |
4:25 |
|
| 5/18/2017 |
Run |
HPC + Tuks Res |
Easy |
13.0 km |
56:53 |
4:23 |
|
| 5/12/2017 |
Run |
Phobians + HPC |
Easy |
13.0 km |
57:52 |
4:28 |
|
| 5/5/2017 |
Run |
Phobians 10km |
Easy |
10.0 km |
44:53 |
4:30 |
|
| 4/21/2017 |
Run |
Phobians + Lower Loop |
Easy |
14.0 km |
1:03:39 |
4:33 |
|
| 4/14/2017 |
Run |
Petrus/Orthoclase 14km |
Easy |
14.0 km |
1:04:02 |
4:35 |
|
| 4/3/2017 |
Run |
Lynnwood |
Easy |
14.0 km |
1:05:27 |
4:41 |
|
| 3/28/2017 |
Run |
Cool Down |
Recovery |
5.0 km |
24:02 |
4:49 |
|
| 3/28/2017 |
Run |
Premier Avenue |
Hill |
1.0 km |
5:22 |
5:22 |
|
| 3/28/2017 |
Run |
Premier Avenue |
Hill |
12.0 km |
58:05 |
4:51 |
|
| 3/28/2017 |
Run |
Warm Up |
Recovery |
4.0 km |
20:36 |
5:10 |
|
| 3/25/2017 |
Run |
Denel Half Marathon |
Long |
21.0 km |
1:26:35 |
4:08 |
|
| 3/23/2017 |
Run |
Lynnwood |
Medium Long |
16.0 km |
1:13:51 |
4:37 |
|
| 3/7/2017 |
Run |
Lynnwood |
Progression |
13.0 km |
54:12 |
4:11 |
|
| 2/28/2017 |
Run |
Phobians 10km + CD loop |
Moderate |
12.0 km |
51:12 |
4:17 |
|
| 2/26/2017 |
Run |
Wekker |
Recovery |
6.0 km |
30:03 |
5:01 |
|
| 2/23/2017 |
Run |
Lynnwood |
Moderate |
13.5 km |
1:00:01 |
4:27 |
|
| 2/15/2017 |
Run |
Akkerwani 10km |
Easy |
10.0 km |
47:31 |
4:46 |
|
| 1/25/2017 |
Run |
Wekker |
Easy |
6.5 km |
31:30 |
4:51 |
|
| 1/23/2017 |
Run |
Wekker |
Easy |
6.0 km |
30:05 |
5:01 |
|
| 1/18/2017 |
Run |
Wekker |
Recovery |
4.0 km |
22:00 |
5:30 |
|
| 1/1/2017 |
Run |
Lucky Bean 11km |
Easy |
11.0 km |
51:40 |
4:42 |
|
| 12/31/2016 |
Run |
Witdoring (Reverse) |
Easy |
8.0 km |
37:20 |
4:40 |
|
| 12/20/2016 |
Run |
Short Lynnwood + HPC |
Easy |
12.5 km |
1:00:11 |
4:49 |
|
| 12/14/2016 |
Run |
Lynnwood |
Easy |
12.0 km |
56:50 |
4:45 |
|
| 12/11/2016 |
Run |
Wekker |
Easy |
6.5 km |
30:03 |
4:38 |
|
| 11/27/2016 |
Run |
RAC Tough One 32km |
Race |
32.0 km |
2:06:06 |
3:57 |
|
| 11/26/2016 |
Run |
Wekker |
Easy |
5.0 km |
22:51 |
4:35 |
|
| 11/22/2016 |
Run |
Cool Down |
Recovery |
2.7 km |
13:12 |
4:54 |
|
| 11/22/2016 |
Run |
Tuks Mondo Track |
Repetitions |
2.8 km |
10:54 |
3:54 |
|
| 11/22/2016 |
Run |
Warm Up |
Easy |
4.5 km |
21:43 |
4:50 |
|
| 11/16/2016 |
Run |
Lynnwood Extended |
Easy |
17.0 km |
1:15:45 |
4:28 |
|
| 11/8/2016 |
Run |
HPC/Hatfield/Tuks Res |
Moderate |
16.0 km |
1:08:16 |
4:16 |
|
| 11/5/2016 |
Run |
Lynnwood 10km |
Easy |
13.5 km |
1:01:00 |
4:32 |
|
| 10/29/2016 |
Run |
Cool Down |
Easy |
6.5 km |
30:00 |
4:37 |
|
| 10/29/2016 |
Run |
Irene Farm 10km |
Threshold |
10.0 km |
37:21 |
3:45 |
|
| 10/29/2016 |
Run |
Warm Up |
Recovery |
4.0 km |
20:20 |
5:06 |
|
| 10/23/2016 |
Run |
Petrus St |
Progression |
16.0 km |
1:09:34 |
4:21 |
|
| 10/15/2016 |
Run |
SABS Jacaranda City Challenge |
Race |
10.0 km |
36:25 |
3:39 |
|
| 10/15/2016 |
Run |
Warm Up |
Easy |
4.0 km |
23:49 |
5:58 |
|
| 10/13/2016 |
Run |
Lynnwood |
Easy |
13.5 km |
1:03:17 |
4:42 |
|
| 10/10/2016 |
Run |
Lynnwood |
Recovery |
13.0 km |
1:01:43 |
4:45 |
|
| 10/6/2016 |
Run |
Crystal Springs |
Easy |
14.0 km |
1:06:48 |
4:47 |
|
| 10/2/2016 |
Run |
Crystal Springs |
Easy |
12.0 km |
1:00:13 |
5:02 |
|
| 9/28/2016 |
Run |
Lynnwood |
Easy |
13.0 km |
1:00:05 |
4:38 |
|
| 9/18/2016 |
Run |
Cool Down |
Recovery |
1.0 km |
5:46 |
5:46 |
|
| 9/18/2016 |
Run |
Sanlam Cape Town 10km Peace Run |
Race |
10.0 km |
34:25 |
3:27 |
|
| 9/18/2016 |
Run |
Warm Up |
Recovery |
4.5 km |
23:46 |
5:17 |
|
| 9/3/2016 |
Run |
Hesketh/Stompdoring/Lucky Bean Loop |
Fartlek |
16.5 km |
1:10:23 |
4:16 |
|
| 8/27/2016 |
Run |
Spirit of Flight |
Race |
10.0 km |
35:43 |
3:35 |
|
| 8/27/2016 |
Run |
Warm Up |
Recovery |
2.0 km |
11:16 |
5:39 |
|
| 8/24/2016 |
Run |
Lynnwood 10km |
Moderate |
11.0 km |
47:33 |
4:20 |
|
| 8/20/2016 |
Run |
Petrus St + Lucky Bean |
Long |
19.5 km |
1:30:00 |
4:37 |
|
| 8/13/2016 |
Run |
Petrus St + Lucky Bean |
Long |
17.5 km |
1:20:03 |
4:35 |
|
| 8/6/2016 |
Run |
Cool Down |
Recovery |
3.5 km |
17:54 |
5:07 |
|
| 8/6/2016 |
Run |
AGN Seniors & Masters XC 8km (HPC) |
Race |
8.0 km |
29:17 |
3:40 |
|
| 8/6/2016 |
Run |
Warm Up |
Easy |
3.5 km |
16:32 |
4:44 |
|
| 8/6/2016 |
Run |
Out and back |
Recovery |
3.5 km |
17:09 |
4:54 |
|
| 8/2/2016 |
Run |
Lynnwood |
Moderate |
14.0 km |
1:00:00 |
4:18 |
|
| 7/30/2016 |
Run |
Cool Down |
Recovery |
2.0 km |
10:43 |
5:22 |
|
| 7/30/2016 |
Run |
AGN Seniors and Masters XC 8km (Zwartkop Lapa) |
Race |
8.0 km |
30:38 |
3:50 |
|
| 7/30/2016 |
Run |
Warm Up |
Easy |
4.0 km |
19:16 |
4:50 |
|
| 7/23/2016 |
Run |
Delmas |
Fartlek |
13.0 km |
58:00 |
4:28 |
|
| 7/19/2016 |
Run |
HPC |
Fartlek |
14.0 km |
1:02:02 |
4:26 |
|
| 7/10/2016 |
Run |
Dunvegan 8km Loop |
Long |
16.0 km |
1:13:19 |
4:35 |
|
| 7/9/2016 |
Run |
Dunvegan Loops |
Progression |
12.0 km |
54:01 |
4:31 |
|
| 6/30/2016 |
Run |
Lucky Bean 11km |
Fartlek |
11.5 km |
51:53 |
4:31 |
|
| 6/14/2016 |
Run |
HPC 8km TT |
Threshold |
8.0 km |
32:57 |
4:08 |
|
| 6/9/2016 |
Run |
Cool Down |
Recovery |
3.0 km |
14:56 |
4:59 |
|
| 6/9/2016 |
Run |
Warm Up |
Easy |
3.0 km |
14:47 |
4:56 |
|
| 6/2/2016 |
Run |
Cool Down |
Easy |
3.0 km |
14:36 |
4:53 |
|
| 6/2/2016 |
Run |
HPC Grass Track |
Threshold |
5.0 km |
20:20 |
4:04 |
|
| 6/2/2016 |
Run |
Warm Up |
Easy |
3.0 km |
14:34 |
4:52 |
|
| 5/29/2016 |
Run |
Manne 12 km |
Easy |
12.0 km |
56:38 |
4:44 |
|
| 5/21/2016 |
Run |
Cork Tree St 8km |
Easy |
8.0 km |
38:51 |
4:52 |
|
| 5/15/2016 |
Run |
Witdoring |
Easy |
8.0 km |
39:35 |
4:57 |
|
| 5/12/2016 |
Run |
Wekker |
Recovery |
6.0 km |
30:19 |
5:04 |
|
| 5/8/2016 |
Run |
Wekker |
Recovery |
5.0 km |
26:15 |
5:15 |
|
| 4/9/2016 |
Run |
Ford 3-in-1 10km |
Race |
6.0 mi |
35:33 |
3:41 |
|
| 4/9/2016 |
Run |
Warm Up |
Recovery |
2.0 km |
10:30 |
5:15 |
|
| 4/2/2016 |
Run |
Lucky Bean 11km |
Fartlek |
11.5 km |
49:31 |
4:19 |
|
| 3/26/2016 |
Run |
Manne 12 km |
Threshold |
12.0 km |
51:45 |
4:19 |
|
| 3/15/2016 |
Run |
Lucky Bean 11km |
Fartlek |
11.0 km |
48:57 |
4:28 |
|
| 3/12/2016 |
Run |
De Ville 9km |
Fartlek |
9.0 km |
40:47 |
4:32 |
|
| 3/9/2016 |
Run |
Cork Tree St 8km |
Threshold |
8.0 km |
34:58 |
4:23 |
|
| 2/26/2016 |
Run |
Wekker |
Moderate |
6.5 km |
29:08 |
4:29 |
|
| 2/21/2016 |
Run |
Out and back |
Easy |
5.0 km |
24:09 |
4:50 |
|
| 1/5/2016 |
Run |
Cool Down |
Recovery |
2.8 km |
14:25 |
5:10 |
|
| 1/5/2016 |
Run |
Tough Tuesday's |
Hill |
13.0 km |
1:00:17 |
4:39 |
|
| 1/5/2016 |
Run |
Warm Up |
Easy |
3.2 km |
16:25 |
5:08 |
|
| 1/3/2016 |
Run |
HPC to Fort Klapperkop |
Long |
29.0 km |
2:19:21 |
4:49 |
|
| 12/31/2015 |
Run |
Old Year's Race |
Moderate |
10.0 km |
42:53 |
4:18 |
|
| 12/25/2015 |
Run |
Hesketh/Stompdoring/Lucky Bean Loop |
Progression |
20.0 km |
1:25:09 |
4:16 |
|
| 12/22/2015 |
Run |
Hesketh/Stompdoring/Lucky Bean Loop |
Moderate |
19.0 km |
1:21:46 |
4:19 |
|
| 12/18/2015 |
Run |
LuckyBean to Bizana 10 km |
Easy |
10.0 km |
47:40 |
4:46 |
|
| 12/15/2015 |
Run |
Cork Tree St 8km |
Easy |
8.0 km |
38:01 |
4:46 |
|