| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 12/9/2015 |
Run |
Wekker |
Recovery |
5.0 km |
25:40 |
5:08 |
 |
| 12/7/2015 |
Run |
Out and back |
Recovery |
2.5 km |
11:58 |
4:48 |
|
| 12/4/2015 |
Run |
Out and back |
Recovery |
6.0 km |
29:36 |
4:56 |
|
| 10/9/2015 |
Run |
Manne 13 km |
Easy |
12.0 km |
56:37 |
4:44 |
|
| 9/30/2015 |
Run |
De Ville 9km |
Easy |
9.5 km |
43:00 |
4:32 |
|
| 8/27/2015 |
Run |
De Ville 9km |
Easy |
9.5 km |
42:20 |
4:28 |
|
| 8/17/2015 |
Run |
Lucky Bean 11km |
Easy |
11.0 km |
49:44 |
4:32 |
|
| 8/6/2015 |
Run |
Lucky Bean 11km |
Easy |
11.0 km |
52:39 |
4:48 |
|
| 8/2/2015 |
Run |
Petrus St |
Easy |
14.5 km |
1:04:33 |
4:28 |
|
| 7/29/2015 |
Run |
Wekker |
Easy |
6.5 km |
30:56 |
4:46 |
|
| 7/22/2015 |
Run |
Jacques to Witdoring |
Easy |
10.0 km |
44:31 |
4:28 |
|
| 7/16/2015 |
Run |
Out and back |
Easy |
15.0 km |
1:05:35 |
4:23 |
|
| 7/8/2015 |
Run |
LuckyBean to Bizana 10 km |
Easy |
10.0 km |
47:16 |
4:44 |
|
| 7/4/2015 |
Run |
Westcliffe 11km |
Easy |
11.0 km |
49:11 |
4:29 |
|
| 6/22/2015 |
Run |
Out and back |
Easy |
13.0 km |
58:51 |
4:32 |
|
| 6/17/2015 |
Run |
Out and back |
Easy |
12.0 km |
55:25 |
4:38 |
|
| 6/9/2015 |
Run |
Hesketh/Stompdoring/Lucky Bean Loop |
Long |
16.0 km |
1:14:59 |
4:42 |
|
| 6/3/2015 |
Run |
Out and back |
Easy |
13.0 km |
59:33 |
4:35 |
|
| 5/24/2015 |
Run |
|
Long |
16.0 km |
1:14:47 |
4:41 |
|
| 5/20/2015 |
Run |
Out and back |
Easy |
12.5 km |
59:57 |
4:48 |
|
| 5/17/2015 |
Run |
Petrus St |
Easy |
14.0 km |
1:03:52 |
4:34 |
|
| 5/13/2015 |
Run |
Witdoring |
Easy |
8.0 km |
38:54 |
4:52 |
|
| 5/4/2015 |
Run |
Wekker |
Recovery |
6.0 km |
30:34 |
5:06 |
|
| 4/29/2015 |
Run |
Wekker |
Easy |
6.5 km |
29:17 |
4:31 |
|
| 4/22/2015 |
Run |
Wekker/Timbavati 10km |
Recovery |
10.0 km |
50:46 |
5:05 |
|
| 4/15/2015 |
Run |
LuckyBean to Bizana 10 km |
Easy |
10.0 km |
46:11 |
4:38 |
|
| 4/12/2015 |
Run |
LuckyBean to Bizana 10 km |
Easy |
10.0 km |
49:08 |
4:55 |
|
| 3/29/2015 |
Run |
LuckyBean to Bizana 10 km |
Easy |
10.0 km |
47:45 |
4:47 |
|
| 3/10/2015 |
Run |
Long Cornwall View |
Long |
17.5 km |
1:15:00 |
4:18 |
|
| 3/8/2015 |
Run |
Cornwall View |
Long |
15.0 km |
1:09:33 |
4:39 |
|
| 2/28/2015 |
Run |
Solomo Mahlangu/Atterbury |
Long |
20.0 km |
1:30:04 |
4:31 |
|
| 2/15/2015 |
Run |
Cornwall View |
Long |
15.0 km |
1:15:17 |
5:02 |
|
| 2/7/2015 |
Run |
Rubenstein to Boeing |
Long |
19.5 km |
1:30:00 |
4:37 |
|
| 1/26/2015 |
Run |
orthoclasse |
Easy |
13.0 km |
1:02:31 |
4:49 |
|
| 12/21/2014 |
Run |
Cornwall View + Lucky Bean Detour |
Long |
17.0 km |
1:17:14 |
4:33 |
|
| 12/14/2014 |
Run |
Orlando Half Marathon |
Long |
22.1 km |
1:30:52 |
4:07 |
|
| 12/14/2014 |
Run |
Warm Up |
Recovery |
0.9 km |
5:33 |
6:11 |
|
| 11/30/2014 |
Run |
Petrus St |
Long |
17.0 km |
1:15:01 |
4:25 |
|
| 11/3/2014 |
Run |
Out and back |
Easy |
12.0 km |
57:01 |
4:46 |
|
| 10/20/2014 |
Run |
Lucky Bean |
Long |
16.0 km |
1:07:01 |
4:12 |
|
| 10/16/2014 |
Run |
Lucky Bean |
Long |
18.0 km |
1:20:01 |
4:27 |
|
| 10/15/2014 |
Run |
LuckyBean to Bizana 10 km |
Easy |
10.0 km |
45:43 |
4:35 |
|
| 10/8/2014 |
Run |
Out and back |
Long |
15.0 km |
1:06:01 |
4:25 |
|
| 10/1/2014 |
Run |
Kudus 12km |
Easy |
12.0 km |
1:07:51 |
5:40 |
|
| 9/24/2014 |
Run |
Manne 12 km |
Easy |
12.0 km |
54:23 |
4:32 |
|
| 9/14/2014 |
Run |
Delmas to Boeing |
Long |
20.2 km |
1:30:00 |
4:28 |
|
| 9/10/2014 |
Run |
Out and back |
Easy |
13.0 km |
59:12 |
4:34 |
|
| 9/3/2014 |
Run |
Lucky Bean |
Long |
15.0 km |
1:06:00 |
4:24 |
|
| 8/31/2014 |
Run |
Rubenstein to Boeing |
Long |
17.0 km |
1:15:00 |
4:25 |
|
| 8/27/2014 |
Run |
Out and back |
Long |
15.0 km |
1:06:59 |
4:28 |
|
| 8/24/2014 |
Run |
Rubenstein to Boeing |
Long |
17.3 km |
1:17:16 |
4:29 |
|
| 8/18/2014 |
Run |
Out and back |
Easy |
13.0 km |
59:39 |
4:36 |
|
| 8/13/2014 |
Run |
Lucky to De Villebois |
Long |
15.0 km |
1:08:33 |
4:35 |
|
| 8/10/2014 |
Run |
Solomon Mahlangu Long RUn |
Long |
20.5 km |
1:31:19 |
4:28 |
|
| 8/5/2014 |
Run |
HPC 8km TT |
Progression |
9.0 km |
40:37 |
4:31 |
|
| 8/4/2014 |
Run |
Lucky to De Villebois |
Long |
15.0 km |
1:09:07 |
4:37 |
|
| 8/2/2014 |
Run |
Muskowiet 13 km |
Moderate |
13.0 km |
55:54 |
4:18 |
|
| 7/31/2014 |
Run |
Lucky Bean 12 km |
Progression |
12.0 km |
54:52 |
4:35 |
|
| 7/28/2014 |
Run |
Lucky Bean 12 km |
Easy |
12.0 km |
55:45 |
4:39 |
|
| 7/24/2014 |
Run |
Lucky Bean 12 km |
Easy |
12.0 km |
55:39 |
4:39 |
|
| 7/21/2014 |
Run |
Lucky Bean 12 km |
Easy |
12.0 km |
57:28 |
4:48 |
|
| 7/19/2014 |
Run |
Muskowiet 13 km |
Moderate |
13.0 km |
56:33 |
4:22 |
|
| 7/17/2014 |
Run |
Lucky Bean 11km |
Easy |
11.0 km |
50:18 |
4:35 |
|
| 7/14/2014 |
Run |
Lucky Bean 12 km |
Easy |
12.0 km |
56:29 |
4:43 |
|
| 7/12/2014 |
Run |
Lucky Bean to Rubenstein 14 km |
Long |
14.0 km |
1:00:32 |
4:20 |
|
| 7/9/2014 |
Run |
Out and back |
Long |
14.0 km |
1:01:54 |
4:26 |
|
| 7/6/2014 |
Run |
Moreleta Kloof 14 |
Long |
14.5 km |
1:07:38 |
4:40 |
|
| 6/30/2014 |
Run |
Witdoring |
Easy |
8.0 km |
37:30 |
4:42 |
|
| 6/28/2014 |
Run |
Run/Walk for Bibles |
Race |
10.0 km |
44:24 |
4:27 |
|
| 6/28/2014 |
Run |
Warm Up |
Easy |
5.0 km |
24:46 |
4:58 |
|
| 6/26/2014 |
Run |
LuckyBean to Bizana 10 km |
Easy |
10.0 km |
46:02 |
4:37 |
|
| 6/24/2014 |
Run |
Out and back down Hesketh |
Easy |
8.0 km |
36:48 |
4:36 |
|
| 6/16/2014 |
Run |
LuckyBean to Bizana 10 km |
Recovery |
10.0 km |
54:19 |
5:26 |
|
| 6/13/2014 |
Run |
Devillebois 6 |
Recovery |
6.0 km |
35:45 |
5:58 |
|
| 5/31/2014 |
Run |
Warm Up |
Recovery |
5.0 km |
25:10 |
5:02 |
|
| 5/29/2014 |
Run |
Lucky Bean |
Easy |
13.0 km |
58:00 |
4:28 |
|
| 5/26/2014 |
Run |
Lucky Bean |
Easy |
13.0 km |
58:57 |
4:33 |
|
| 5/24/2014 |
Run |
Warm Up |
Recovery |
4.0 km |
21:37 |
5:25 |
|
| 5/19/2014 |
Run |
Cornwall View |
Easy |
14.0 km |
1:02:26 |
4:28 |
|
| 5/13/2014 |
Run |
Lucky Bean |
Easy |
12.0 km |
56:22 |
4:42 |
|
| 5/10/2014 |
Run |
Warm Up |
Recovery |
5.0 km |
23:56 |
4:48 |
|
| 5/7/2014 |
Run |
Rubenstein |
Easy |
9.5 km |
42:30 |
4:29 |
|
| 4/30/2014 |
Run |
WITS Education Track |
Threshold |
8.0 km |
31:04 |
3:53 |
|
| 4/23/2014 |
Run |
Out and back |
Easy |
13.0 km |
1:00:02 |
4:38 |
|
| 4/19/2014 |
Run |
Delmas |
Long |
14.0 km |
1:03:44 |
4:34 |
|
| 4/16/2014 |
Run |
LuckyBean to Bizana 10 km |
Easy |
10.0 km |
48:33 |
4:52 |
|
| 4/12/2014 |
Run |
Moretele Park |
Recovery |
4.1 km |
21:46 |
5:19 |
|
| 4/6/2014 |
Run |
Delmas |
Long |
16.0 km |
1:15:22 |
4:43 |
|
| 3/29/2014 |
Run |
Delmas |
Long |
17.0 km |
1:20:49 |
4:46 |
|
| 3/24/2014 |
Run |
Out and back |
Moderate |
13.0 km |
58:34 |
4:31 |
|