| Date |
Activity |
Course |
Type |
Distance |
Duration ▲ |
Pace |
|
| 10/14/2014 |
Run |
HPC 8km TT |
Recovery |
1.0 km |
5:00 |
5:00 |
 |
| 7/29/2014 |
Run |
Warm Up |
Recovery |
1.0 km |
6:31 |
6:32 |
|
| 9/2/2014 |
Run |
Warm Up |
Recovery |
2.0 km |
10:27 |
5:14 |
|
| 10/14/2014 |
Run |
Warm Up |
Recovery |
2.0 km |
11:00 |
5:30 |
|
| 8/26/2014 |
Run |
Warm Up |
Recovery |
2.0 km |
11:07 |
5:34 |
|
| 9/9/2014 |
Run |
Warm Up |
Recovery |
2.0 km |
11:34 |
5:47 |
|
| 8/19/2014 |
Run |
Warm Up |
Recovery |
3.0 km |
14:24 |
4:49 |
|
| 9/16/2014 |
Run |
Warm Up |
Recovery |
2.5 km |
14:46 |
5:55 |
|
| 2/15/2014 |
Run |
Shakeout run |
Recovery |
3.0 km |
15:31 |
5:11 |
|
| 8/23/2014 |
Run |
Voortrekker Monument Parkrun |
Race |
5.0 km |
18:20 |
3:40 |
|
| 8/23/2014 |
Run |
Cool Down |
Recovery |
4.3 km |
21:12 |
5:00 |
|
| 5/25/2013 |
Run |
Wekker/Paul/Timbavati |
Easy |
5.0 km |
22:25 |
4:28 |
|
| 8/23/2014 |
Run |
Warm Up |
Easy |
5.0 km |
23:20 |
4:40 |
|
| 8/5/2013 |
Run |
Wekker St |
Recovery |
4.3 km |
25:01 |
5:48 |
|
| 9/6/2013 |
Run |
Wekker St |
Recovery |
5.5 km |
27:34 |
4:59 |
|
| 7/29/2014 |
Run |
HPC 8km TT |
Time Trial |
8.0 km |
29:40 |
3:43 |
|
| 7/22/2014 |
Run |
HPC 8km TT |
Time Trial |
8.0 km |
29:54 |
3:45 |
|
| 2/4/2015 |
Run |
Wekker |
Easy |
6.0 km |
30:00 |
5:00 |
|
| 8/30/2013 |
Run |
Wekker St |
Easy |
6.3 km |
30:01 |
4:46 |
|
| 11/18/2014 |
Run |
HPC 8km TT |
Progression |
8.0 km |
30:06 |
3:46 |
|
| 6/28/2013 |
Run |
WITS |
Recovery |
6.2 km |
30:17 |
4:52 |
|
| 10/14/2014 |
Run |
HPC 8km TT |
Time Trial |
8.0 km |
31:08 |
3:54 |
|
| 11/11/2014 |
Run |
HPC 8km TT |
Progression |
8.0 km |
31:22 |
3:56 |
|
| 8/12/2014 |
Run |
HPC 8km TT |
Progression |
8.0 km |
31:41 |
3:58 |
|
| 12/7/2013 |
Run |
BP 8km |
Threshold |
7.5 km |
32:18 |
4:19 |
|
| 12/21/2013 |
Run |
BP 8km |
Threshold |
8.0 km |
33:50 |
4:14 |
|
| 1/21/2015 |
Run |
Wekker |
Recovery |
7.0 km |
34:01 |
4:52 |
|
| 1/8/2014 |
Run |
Wekker |
Recovery |
7.0 km |
34:09 |
4:53 |
|
| 12/4/2013 |
Run |
Akkerwani 7.5km |
Moderate |
7.5 km |
34:17 |
4:35 |
|
| 1/11/2014 |
Run |
Leadwood Out and Back 7 km |
Easy |
7.0 km |
34:19 |
4:55 |
|
| 5/22/2014 |
Run |
Witdoring |
Moderate |
8.0 km |
34:31 |
4:19 |
|
| 8/16/2014 |
Run |
Witdoring |
Marathon Pace |
8.0 km |
34:49 |
4:22 |
|
| 8/24/2013 |
Run |
Out and back down Hesketh |
Recovery |
7.0 km |
35:01 |
4:59 |
|
| 7/15/2014 |
Run |
Lucky Bean 9km |
Threshold |
9.0 km |
35:02 |
3:54 |
|
| 5/2/2014 |
Run |
Witdoring |
Easy |
8.0 km |
35:15 |
4:25 |
|
| 12/14/2013 |
Run |
BP 8km |
Threshold |
8.0 km |
35:26 |
4:26 |
|
| 7/8/2014 |
Run |
BP 8km |
Moderate |
8.0 km |
35:40 |
4:28 |
|
| 11/22/2013 |
Run |
|
Easy |
7.5 km |
36:00 |
4:48 |
|
| 11/13/2013 |
Run |
|
Recovery |
7.5 km |
36:01 |
4:49 |
|
| 12/18/2013 |
Run |
BP 8km |
Moderate |
8.0 km |
36:08 |
4:32 |
|
| 7/3/2014 |
Run |
BP 8km |
Easy |
8.0 km |
36:22 |
4:33 |
|
| 11/25/2013 |
Run |
BP 8km |
Easy |
8.0 km |
36:41 |
4:36 |
|
| 11/14/2013 |
Run |
|
Recovery |
7.5 km |
36:45 |
4:54 |
|
| 12/11/2013 |
Run |
BP 8km |
Moderate |
8.0 km |
36:57 |
4:38 |
|
| 11/5/2013 |
Run |
|
Recovery |
7.5 km |
37:21 |
4:59 |
|
| 12/29/2014 |
Run |
Witdoring (Reverse) |
Easy |
8.0 km |
37:38 |
4:43 |
|
| 10/17/2013 |
Run |
Out and back down Hesketh |
Easy |
8.0 km |
38:00 |
4:45 |
|
| 2/15/2014 |
Run |
Bestmed Tuks 10 km |
Race |
10.0 km |
39:07 |
3:55 |
|
| 2/21/2014 |
Run |
|
Easy |
8.0 km |
39:52 |
4:59 |
|
| 10/2/2013 |
Run |
Out and back down Hesketh |
Easy |
8.8 km |
40:00 |
4:32 |
|
| 9/13/2013 |
Run |
Out and back down Hesketh |
Easy |
8.8 km |
40:00 |
4:33 |
|
| 10/9/2013 |
Run |
Out and back down Hesketh |
Easy |
9.2 km |
40:00 |
4:22 |
|
| 9/18/2013 |
Run |
Out and back down Hesketh |
Easy |
9.0 km |
40:00 |
4:26 |
|
| 8/21/2014 |
Run |
Centurion Nike |
Recovery |
8.0 km |
40:37 |
5:05 |
|
| 3/19/2014 |
Run |
Witdoring |
Recovery |
8.0 km |
40:59 |
5:08 |
|
| 12/3/2014 |
Run |
Lucky Bean 9km |
Easy |
9.0 km |
41:01 |
4:33 |
|
| 3/14/2014 |
Run |
LuckyBean to Bizana 10 km |
Progression |
10.0 km |
41:02 |
4:07 |
|
| 5/8/2014 |
Run |
LuckyBean to Bizana 10 km |
Threshold |
10.0 km |
43:00 |
4:19 |
|
| 1/20/2014 |
Run |
LuckyBean to Bizana 10 km |
Threshold |
10.0 km |
43:15 |
4:20 |
|
| 1/1/2014 |
Run |
LuckyBean to Bizana 10 km |
Progression |
10.0 km |
43:27 |
4:21 |
|
| 11/4/2014 |
Run |
HPC 8km TT |
Recovery |
8.0 km |
43:38 |
5:28 |
|
| 4/24/2014 |
Run |
Lucky Bean |
Threshold |
11.0 km |
44:41 |
4:04 |
|
| 10/24/2013 |
Run |
|
Easy |
10.0 km |
45:00 |
4:30 |
|
| 11/26/2014 |
Run |
Out and back |
Easy |
10.0 km |
46:00 |
4:36 |
|
| 1/5/2015 |
Run |
LuckyBean to Bizana 10 km |
Easy |
10.0 km |
47:06 |
4:43 |
|
| 8/6/2014 |
Run |
Wekker |
Threshold |
12.0 km |
47:21 |
3:57 |
|
| 8/19/2014 |
Run |
HPC 8km TT |
Progression |
12.0 km |
47:35 |
3:58 |
|
| 9/2/2014 |
Run |
HPC 8km TT |
Progression |
12.0 km |
48:16 |
4:02 |
|
| 10/30/2014 |
Run |
LuckyBean to Bizana 10 km |
Easy |
10.0 km |
48:18 |
4:49 |
|
| 5/26/2013 |
Run |
Saxonwold |
Easy |
8.7 km |
49:01 |
5:39 |
|
| 8/26/2014 |
Run |
HPC 8km TT |
Progression |
12.0 km |
50:24 |
4:12 |
|
| 9/16/2014 |
Run |
HPC 8km TT |
Threshold |
13.0 km |
50:58 |
3:56 |
|
| 9/9/2014 |
Run |
HPC 8km TT |
Threshold |
13.0 km |
51:28 |
3:58 |
|
| 2/12/2014 |
Run |
LuckyBean Muskowiet 13 km |
Threshold |
13.0 km |
52:15 |
4:02 |
|
| 4/20/2014 |
Run |
Manne 12 km |
Threshold |
12.0 km |
53:21 |
4:27 |
|
| 3/4/2014 |
Run |
Viscount/Muskowiet 12 km |
Moderate |
12.0 km |
53:26 |
4:28 |
|
| 10/7/2014 |
Run |
HPC 8km TT |
Progression |
13.5 km |
53:42 |
3:59 |
|
| 12/9/2014 |
Run |
Out and back |
Moderate |
13.0 km |
54:10 |
4:10 |
|
| 1/15/2014 |
Run |
Petrus St 13km |
Progression |
13.0 km |
57:07 |
4:24 |
|
| 3/31/2014 |
Run |
|
Moderate |
13.0 km |
57:26 |
4:26 |
|
| 9/23/2014 |
Run |
HPC 8km TT |
Progression |
13.0 km |
57:46 |
4:27 |
|
| 2/6/2014 |
Run |
14k death march |
Threshold |
14.0 km |
59:19 |
4:15 |
|
| 12/28/2013 |
Run |
Delmas |
Marathon Pace |
13.0 km |
1:00:00 |
4:37 |
|
| 12/23/2014 |
Run |
Out and back |
Fartlek |
14.0 km |
1:00:01 |
4:18 |
|
| 6/2/2013 |
Run |
Elardus Park |
Easy |
13.0 km |
1:00:01 |
4:37 |
|
| 2/26/2014 |
Run |
Manne/Muskowiet 14 km |
Threshold |
14.0 km |
1:00:31 |
4:20 |
|
| 1/18/2014 |
Run |
Delmas |
Marathon Pace |
14.0 km |
1:01:12 |
4:23 |
|
| 1/30/2014 |
Run |
Manne/Muskowiet 14 km |
Threshold |
14.0 km |
1:01:16 |
4:23 |
|
| 1/25/2014 |
Run |
Delmas |
Marathon Pace |
14.0 km |
1:01:49 |
4:25 |
|
| 1/4/2014 |
Run |
Delmas |
Marathon Pace |
13.0 km |
1:02:15 |
4:48 |
|
| 9/13/2014 |
Run |
Delmas |
Threshold |
15.0 km |
1:03:57 |
4:16 |
|
| 8/30/2014 |
Run |
Delmas |
Marathon Pace |
15.0 km |
1:04:05 |
4:17 |
|
| 4/22/2014 |
Run |
Wekker Climb |
Hill |
14.0 km |
1:06:28 |
4:45 |
|
| 5/14/2014 |
Run |
Delmas |
Marathon Pace |
15.0 km |
1:09:14 |
4:37 |
|
| 10/4/2014 |
Run |
Delmas |
Threshold |
17.0 km |
1:09:56 |
4:07 |
|
| 10/2/2014 |
Run |
Wekker |
Threshold |
18.0 km |
1:14:18 |
4:08 |
|
| 9/28/2013 |
Run |
Cornwall View + Lucky Bean Detour |
Long |
16.9 km |
1:15:01 |
4:27 |
|
| 6/9/2013 |
Run |
Witdoring |
Long |
15.2 km |
1:15:02 |
4:56 |
|
| 6/15/2013 |
Run |
Cornwall View |
Long |
16.1 km |
1:15:04 |
4:40 |
|