Workouts


Summary
wait
Date Activity Course Type Distance ▲ Duration Pace  
12/6/2014 Run   Race 0.4 km 1:13 3:02
4/27/2014 Run   Recovery 0.5 km 3:46 7:33
1/31/2015 Run
Cool Down
Recovery 0.5 km 3:27 6:55
4/11/2015 Run
Warm Up
Easy 0.5 km 4:05 8:11
9/6/2014 Run
Cool Down
Recovery 0.7 km 4:53 6:59
2/23/2014 Run
Cool Down Run
Recovery 1.0 km 5:00 5:00
2/21/2015 Run
Cool Down
Recovery 1.0 km 6:56 6:56
3/20/2018 Run   Recovery 1.0 km 5:10 5:10
12/5/2015 Run
Cool Down
Recovery 1.4 km 9:38 6:54
1/31/2015 Run
Warm Up
Moderate 1.5 km 6:29 4:20
2/21/2015 Run
Warm Up
Fartlek 1.5 km 7:43 5:09
10/18/2016 Run
Cool Down
Easy 1.5 km 7:11 4:48
12/6/2014 Run
Born 2 Run Run-a-Mile Joburg Leg
Race 1.0 mi 5:04 3:09
12/5/2015 Run
Born 2 Run Run-a-Mile Joburg Leg
Race 1.0 mi 5:01 3:08
4/12/2014 Run
Moretele Park
Recovery 1.9 km 11:29 6:03
3/21/2015 Run
Warm Up
Easy 2.0 km 8:42 4:22
5/3/2015 Run
Warm Up
Recovery 2.0 km 10:29 5:15
5/9/2015 Run
Warm Up
Easy 2.0 km 10:20 5:10
11/14/2015 Run
Warm Up
Recovery 2.0 km 11:13 5:37
11/14/2015 Run
Cool Down
Recovery 2.0 km 10:37 5:19
12/5/2015 Run
Warm Up
Recovery 2.0 km 12:18 6:10
9/4/2018 Run   Recovery 2.0 km 8:58 4:29
8/10/2015 Run
Timbavati Flat
Repetitions 2.3 km 16:36 7:23
1/31/2015 Run
Warm Up
Recovery 2.5 km 13:12 5:17
10/18/2016 Run
Warm Up
Easy 2.5 km 12:04 4:50
3/27/2018 Run   Repetitions 2.5 km 16:49 6:44
2/23/2014 Run
Cool Down Run
Recovery 3.0 km 18:00 6:00
2/23/2014 Run
Shakeout run
Recovery 3.0 km 17:15 5:45
7/26/2014 Run
Warm Up
Recovery 3.0 km 16:38 5:33
9/20/2014 Run
Warm Up
Recovery 3.0 km 14:39 4:54
11/23/2014 Run
Cool Down
Recovery 3.0 km 16:03 5:21
11/23/2014 Run
Warm Up
Recovery 3.0 km 17:20 5:47
12/4/2014 Run
Warm Up
Recovery 3.0 km 14:41 4:54
12/4/2014 Run
Cool Down
Easy 3.0 km 14:10 4:44
12/6/2014 Run
Warm Up
Recovery 3.0 km 13:11 4:24
1/3/2015 Run
Warm Up
Recovery 3.0 km 14:44 4:55
2/21/2015 Run
Warm Up
Recovery 3.0 km 18:05 6:02
3/21/2015 Run
Warm Up
Recovery 3.0 km 15:00 5:00
4/4/2015 Run
Warm Up
Recovery 3.0 km 15:31 5:11
4/11/2015 Run
Warm Up
Recovery 3.0 km 18:47 6:16
7/21/2015 Run
Warm Up
Easy 3.0 km 14:04 4:42
9/16/2015 Run
Cool Down
Recovery 3.0 km 13:48 4:37
9/16/2015 Run
Warm Up
Easy 3.0 km 14:35 4:52
3/20/2018 Run   Repetitions 3.0 km 19:46 6:36
8/18/2018 Run   Recovery 3.0 km 17:00 5:40
8/18/2018 Run
Cool Down
Recovery 3.0 km 15:24 5:09
8/24/2018 Run   Recovery 3.0 km 13:56 4:39
9/1/2018 Run   Recovery 3.0 km 14:17 4:46
7/21/2015 Run
Cool Down
Easy 3.3 km 15:09 4:40
12/13/2014 Run
Cool Down
Recovery 3.5 km 16:16 4:39
12/13/2014 Run
Warm Up
Recovery 3.5 km 16:37 4:45
7/27/2013 Run   Recovery 3.8 km 25:47 6:45
3/21/2014 Run
Sunnyside
Recovery 4.0 km 21:04 5:17
9/11/2014 Run
Lenn Smith Fun Run
Race 4.0 km 14:38 3:40
4/4/2015 Run
Cool Down
Recovery 4.0 km 19:30 4:53
7/30/2016 Run
Out and back
Easy 4.0 km 19:13 4:49
4/20/2017 Run
Warm Up
Easy 4.0 km 19:10 4:48
4/20/2017 Run
Cool Down
Easy 4.0 km 19:07 4:47
11/7/2017 Run   Easy 4.0 km 19:11 4:48
11/7/2017 Run   Easy 4.0 km 18:39 4:40
3/20/2018 Run   Recovery 4.0 km 21:19 5:20
5/12/2018 Run
TUT 4km XC
Race 4.0 km 16:30 4:08
8/18/2018 Run
AGN XC Championships 4km
Race 4.0 km 15:02 3:46
9/4/2018 Run   Easy 4.0 km 18:22 4:36
9/4/2018 Run   Threshold 4.0 km 14:30 3:38
9/5/2013 Run
Lenn Smith
Race 4.2 km 16:00 3:51
7/21/2015 Run
WITS Education Track
Interval 4.3 km 21:14 5:00
4/27/2014 Run
Warm Up Kosmos
Recovery 4.5 km 21:06 4:42
12/4/2014 Run
WITS Education Track
Interval 4.5 km 19:02 4:14
9/6/2014 Run
Warm Up
Recovery 5.0 km 24:56 5:00
9/11/2014 Run
Old Ed's TT Challenge
Time Trial 5.0 km 18:23 3:41
9/27/2014 Run
Warm Up
Recovery 5.0 km 24:48 4:58
10/18/2014 Run
Warm Up
Recovery 5.0 km 25:24 5:05
11/23/2014 Run
RAC Asics 5
Race 5.0 km 17:29 3:30
12/13/2014 Run
Out and back
Interval 5.0 km 19:26 3:54
4/4/2015 Run
5km Paced Run
Time Trial 5.0 km 17:30 3:30
4/20/2017 Run
Tuks Mondo Track
Repetitions 5.0 km 28:17 5:40
8/18/2018 Run
Warm Up
Recovery 5.0 km 25:29 5:06
9/11/2014 Run
WITS
Easy 6.0 km 28:13 4:43
8/3/2017 Run   Easy 6.0 km 29:10 4:52
2/22/2014 Run
Wekker
Easy 6.5 km 30:01 4:38
2/19/2015 Run
Wekker
Fartlek 6.5 km 29:40 4:34
3/12/2017 Run
Wekker
Recovery 6.5 km 30:10 4:39
4/9/2015 Run
Wekker
Fartlek 7.0 km 31:31 4:31
10/18/2016 Run
HPC Grass Track
Threshold 7.0 km 27:35 3:57
6/25/2015 Run
Out and back
Fartlek 7.0 km 32:06 4:35
5/16/2014 Run
Witdoring
Time Trial 8.0 km 32:00 4:01
9/16/2015 Run
Wekker Hill
Hill 8.0 km 34:21 4:18
11/7/2017 Run   Threshold 8.0 km 32:23 4:03
10/12/2013 Run
We Run Jozi
Race 10.0 km 40:33 4:04
12/25/2013 Run
LuckyBean to Bizana 10 km
Progression 10.0 km 44:15 4:26
2/23/2014 Run
Gift of the Givers Township 10 km
Race 10.0 km 38:06 3:49
3/21/2014 Run
Sunnypark Right to Run
Race 10.0 km 36:22 3:39
4/12/2014 Run
Solomon Mahlangu 10 km
Race 10.0 km 34:44 3:29
4/27/2014 Run
Slow Mag
Race 10.0 km 36:25 3:39
5/10/2014 Run
Jackie Mekler
Race 10.0 km 35:46 3:35
5/24/2014 Run
Love Run
Race 10.0 km 37:24 3:45
5/31/2014 Run
Great Run Series
Race 10.0 km 35:03 3:31
7/26/2014 Run
Zwartkop Road Race
Race 10.0 km 36:42 3:41
9/6/2014 Run
Spirit of Flight
Race 10.0 km 35:21 3:33