| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 10/14/2015 |
Run |
Petrus St |
Easy |
14.0 km |
1:00:17 |
4:19 |
 |
| 10/18/2015 |
Run |
HPC to Fort Klapperkop via Groenkloef |
Long |
25.0 km |
1:52:00 |
4:29 |
|
| 10/21/2015 |
Run |
Rutgers |
Moderate |
11.5 km |
50:38 |
4:25 |
|
| 10/24/2015 |
Run |
Wekker |
Easy |
6.0 km |
26:01 |
4:21 |
|
| 10/25/2015 |
Run |
Cornwall View + Lucky Bean Detour |
Progression |
16.0 km |
1:08:28 |
4:17 |
|
| 11/3/2015 |
Run |
Petrus/Orthoclase 14km |
Easy |
14.0 km |
1:03:25 |
4:32 |
|
| 11/8/2015 |
Run |
Cornwall View and Rubenstein |
Long |
19.0 km |
1:31:56 |
4:51 |
|
| 11/11/2015 |
Run |
Out and back |
Easy |
12.0 km |
55:21 |
4:37 |
|
| 11/15/2015 |
Run |
Cornwall View and Rubenstein |
Long |
22.0 km |
1:41:05 |
4:36 |
|
| 11/18/2015 |
Run |
Out and back |
Easy |
12.0 km |
57:08 |
4:46 |
|
| 11/22/2015 |
Run |
RAC Tough One 32km |
Race |
32.0 km |
2:13:20 |
4:10 |
|
| 11/26/2015 |
Run |
Manne 16km |
Moderate |
16.0 km |
1:10:42 |
4:26 |
|
| 11/29/2015 |
Run |
HPC to Fort Klapperkop |
Long |
21.0 km |
1:37:41 |
4:40 |
|
| 12/2/2015 |
Run |
Warm Up |
Easy |
4.0 km |
19:28 |
4:52 |
|
| 12/2/2015 |
Run |
Hesketh/Stompdoring/Lucky Bean Loop |
Marathon Pace |
11.0 km |
44:32 |
4:03 |
|
| 12/2/2015 |
Run |
Cool Down |
Easy |
3.5 km |
15:36 |
4:28 |
|
| 12/6/2015 |
Run |
HPC to Fort Klapperkop |
Long |
20.0 km |
1:33:37 |
4:41 |
|
| 12/11/2015 |
Run |
Hesketh/Stompdoring/Lucky Bean Loop |
Moderate |
18.0 km |
1:18:28 |
4:22 |
|
| 12/13/2015 |
Run |
HPC to Fort Klapperkop |
Long |
26.0 km |
2:06:37 |
4:53 |
|
| 12/20/2015 |
Run |
HPC to Fort Klapperkop |
Long |
24.0 km |
1:54:13 |
4:46 |
|
| 12/27/2015 |
Run |
HPC to Fort Klapperkop |
Long |
25.5 km |
2:00:37 |
4:44 |
|
| 12/30/2015 |
Run |
Mixed bag |
Moderate |
21.0 km |
1:32:46 |
4:26 |
|
| 1/2/2016 |
Run |
Manne 16km |
Progression |
16.0 km |
1:12:47 |
4:33 |
|
| 1/6/2016 |
Run |
LuckyBean to Bizana 10 km |
Easy |
10.0 km |
48:54 |
4:54 |
|
| 1/12/2016 |
Run |
LuckyBean to Bizana |
Easy |
10.0 km |
46:16 |
4:38 |
|
| 2/18/2016 |
Run |
Out and back |
Recovery |
5.0 km |
22:43 |
4:33 |
|
| 2/20/2016 |
Run |
Wekker |
Easy |
6.2 km |
28:51 |
4:40 |
|
| 3/17/2016 |
Run |
Lynnwood Loop |
Easy |
13.0 km |
1:00:08 |
4:38 |
|
| 3/22/2016 |
Run |
Lynnwood 10km |
Marathon Pace |
11.0 km |
45:49 |
4:10 |
|
| 3/29/2016 |
Run |
Muskowiet 13 km |
Progression |
14.0 km |
1:00:18 |
4:19 |
|
| 4/12/2016 |
Run |
Lynnwood Loop |
Easy |
13.5 km |
1:01:24 |
4:33 |
|
| 5/22/2016 |
Run |
DeVille/Lucky Bean10km |
Easy |
10.0 km |
47:56 |
4:48 |
|
| 5/28/2016 |
Run |
De Ville 9km |
Easy |
9.0 km |
42:48 |
4:46 |
|
| 6/5/2016 |
Run |
Delmas |
Easy |
14.0 km |
1:05:04 |
4:39 |
|
| 6/9/2016 |
Run |
HPC Grass Track |
Repetitions |
5.0 km |
28:24 |
5:41 |
|
| 6/12/2016 |
Run |
Cornwall View |
Easy |
15.0 km |
1:11:19 |
4:46 |
|
| 6/25/2016 |
Run |
Run/Walk for Bibles |
Easy |
10.0 km |
58:26 |
5:51 |
|
| 7/3/2016 |
Run |
Cornwall View + Lucky Bean Detour |
Long |
16.0 km |
1:14:01 |
4:38 |
|
| 7/13/2016 |
Run |
Lynnwood |
Long |
16.0 km |
1:17:30 |
4:51 |
|
| 7/16/2016 |
Run |
HPC to Fort Klapperkop |
Long |
19.0 km |
1:30:00 |
4:45 |
|
| 7/24/2016 |
Run |
HPC to Fort Klapperkop |
Long |
24.0 km |
1:53:18 |
4:44 |
|
| 7/31/2016 |
Run |
Cornwall View + Lucky Bean Detour |
Long |
16.0 km |
1:15:27 |
4:43 |
|
| 8/7/2016 |
Run |
HPC to Fort Klapperkop |
Long |
20.0 km |
1:33:23 |
4:41 |
|
| 8/14/2016 |
Run |
Atterbury to Garsfontein to Lois |
Long |
22.5 km |
1:45:02 |
4:41 |
|
| 8/21/2016 |
Run |
Cornwall View + Lucky Bean 11km |
Long |
26.5 km |
2:00:01 |
4:32 |
|
| 9/4/2016 |
Run |
|
Long |
19.5 km |
1:30:00 |
4:37 |
|
| 9/24/2016 |
Run |
FNB Joburg 10km |
Recovery |
10.0 km |
57:00 |
5:42 |
|
| 10/3/2016 |
Run |
Crystal Springs |
Easy |
13.0 km |
1:00:36 |
4:40 |
|
| 10/3/2016 |
Run |
Crystal Springs |
Recovery |
5.0 km |
25:35 |
5:07 |
|
| 10/5/2016 |
Run |
Crystal Springs |
Easy |
15.0 km |
1:14:16 |
4:58 |
|
| 10/5/2016 |
Run |
Crystal Springs |
Easy |
5.0 km |
24:01 |
4:49 |
|
| 10/7/2016 |
Run |
Crystal Springs |
Long |
17.0 km |
1:23:12 |
4:54 |
|
| 10/16/2016 |
Run |
Cornwall View Extended |
Long |
20.0 km |
1:30:34 |
4:32 |
|
| 10/22/2016 |
Run |
Lynnwood Extended |
Long |
19.0 km |
1:29:30 |
4:43 |
|
| 10/30/2016 |
Run |
Lynnwood Extended |
Long |
23.0 km |
1:45:13 |
4:35 |
|
| 11/2/2016 |
Run |
Hatfield + Lynnwood + HPC |
Long |
20.0 km |
1:30:00 |
4:31 |
|
| 11/4/2016 |
Run |
HPC to Fort Klapperkop |
Long |
26.5 km |
2:00:42 |
4:34 |
|
| 11/9/2016 |
Run |
Hatfield/Tuks Res + Lynnwood |
Long |
20.0 km |
1:31:20 |
4:34 |
|
| 11/11/2016 |
Run |
HPC to Fort Klapperkop |
Long |
31.0 km |
2:20:46 |
4:33 |
|
| 11/19/2016 |
Run |
Cornwall View Extended |
Long |
20.0 km |
1:29:18 |
4:28 |
|
| 11/23/2016 |
Run |
HPC/Hatfield/Tuks Res |
Easy |
13.5 km |
1:00:46 |
4:31 |
|
| 2/11/2017 |
Run |
Rubenstein via Paul and Jacques |
Easy |
10.0 km |
49:42 |
4:59 |
|
| 2/17/2017 |
Run |
Wekker |
Recovery |
6.0 km |
30:04 |
5:01 |
|