Workouts


Summary
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Date Activity Course Type Distance Duration Pace ▲  
12/6/2014 Run   Race 0.4 km 1:13 3:02
12/5/2015 Run
Born 2 Run Run-a-Mile Joburg Leg
Race 1.0 mi 5:01 3:08
12/6/2014 Run
Born 2 Run Run-a-Mile Joburg Leg
Race 1.0 mi 5:04 3:09
4/11/2015 Run   Time Trial 10.0 km 34:08 3:25
9/1/2018 Run
Spirit of Flight
Race 10.0 km 34:40 3:28
4/12/2014 Run
Solomon Mahlangu 10 km
Race 10.0 km 34:44 3:29
3/21/2015 Run   Time Trial 10.0 km 34:45 3:29
11/23/2014 Run
RAC Asics 5
Race 5.0 km 17:29 3:30
4/4/2015 Run
5km Paced Run
Time Trial 5.0 km 17:30 3:30
5/31/2014 Run
Great Run Series
Race 10.0 km 35:03 3:31
9/6/2014 Run
Spirit of Flight
Race 10.0 km 35:21 3:33
5/10/2014 Run
Jackie Mekler
Race 10.0 km 35:46 3:35
9/4/2018 Run   Threshold 4.0 km 14:30 3:38
1/3/2015 Run
Great Run Series
Race 10.0 km 36:15 3:38
5/9/2015 Run
Jackie Mekler
Race 10.0 km 36:16 3:38
3/21/2014 Run
Sunnypark Right to Run
Race 10.0 km 36:22 3:39
4/27/2014 Run
Slow Mag
Race 10.0 km 36:25 3:39
10/18/2014 Run
SABS Jacaranda City Challenge
Race 10.0 km 36:27 3:39
9/26/2015 Run
Andrew Greyling Memorial
Race 10.0 km 36:27 3:39
9/11/2014 Run
Lenn Smith Fun Run
Race 4.0 km 14:38 3:40
7/26/2014 Run
Zwartkop Road Race
Race 10.0 km 36:42 3:41
9/11/2014 Run
Old Ed's TT Challenge
Time Trial 5.0 km 18:23 3:41
5/3/2015 Run
Colgate 15 km
Race 15.0 km 55:24 3:42
5/4/2014 Run
Colgate 15 km
Race 15.0 km 55:41 3:43
9/27/2014 Run
Andrew Greyling Memorial
Race 10.0 km 37:24 3:45
5/24/2014 Run
Love Run
Race 10.0 km 37:24 3:45
2/21/2015 Run
Bestmed Tuks 10 km
Race 10.0 km 37:29 3:45
9/20/2014 Run
Irene Spring Race
Race 21.1 km 1:19:07 3:45
8/18/2018 Run
AGN XC Championships 4km
Race 4.0 km 15:02 3:46
11/14/2015 Run
Kolonnade Retail Park
Race 10.0 km 37:43 3:47
1/31/2015 Run
PWC + extra
Threshold 12.5 km 47:20 3:48
2/23/2014 Run
Gift of the Givers Township 10 km
Race 10.0 km 38:06 3:49
9/5/2013 Run
Lenn Smith
Race 4.2 km 16:00 3:51
11/5/2014 Run
Rowlin National Brokers 15km
Race 15.0 km 57:53 3:52
12/13/2014 Run
Out and back
Interval 5.0 km 19:26 3:54
10/18/2016 Run
HPC Grass Track
Threshold 7.0 km 27:35 3:57
5/16/2014 Run
Witdoring
Time Trial 8.0 km 32:00 4:01
8/24/2018 Run   Interval 12.0 km 48:15 4:02
1/1/2015 Run
New Year's Race
Marathon Pace 11.5 km 46:25 4:03
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
5/30/2015 Run
Wekker
Hill 12.0 km 49:31 4:08
5/12/2018 Run
TUT 4km XC
Race 4.0 km 16:30 4:08
12/4/2014 Run
WITS Education Track
Interval 4.5 km 19:02 4:14
9/16/2015 Run
Wekker Hill
Hill 8.0 km 34:21 4:18
1/31/2015 Run
Warm Up
Moderate 1.5 km 6:29 4:20
3/21/2015 Run
Warm Up
Easy 2.0 km 8:42 4:22
12/6/2014 Run
Warm Up
Recovery 3.0 km 13:11 4:24
12/25/2013 Run
LuckyBean to Bizana 10 km
Progression 10.0 km 44:15 4:26
11/15/2014 Run
Delmas Park
Repetitions 15.0 km 1:06:53 4:28
9/4/2018 Run   Recovery 2.0 km 8:58 4:29
4/9/2015 Run
Wekker
Fartlek 7.0 km 31:31 4:31
2/19/2015 Run
Wekker
Fartlek 6.5 km 29:40 4:34
6/25/2015 Run
Out and back
Fartlek 7.0 km 32:06 4:35
9/4/2018 Run   Easy 4.0 km 18:22 4:36
9/16/2015 Run
Cool Down
Recovery 3.0 km 13:48 4:37
2/22/2014 Run
Wekker
Easy 6.5 km 30:01 4:38
3/12/2017 Run
Wekker
Recovery 6.5 km 30:10 4:39
8/24/2018 Run   Recovery 3.0 km 13:56 4:39
12/13/2014 Run
Cool Down
Recovery 3.5 km 16:16 4:39
7/21/2015 Run
Cool Down
Easy 3.3 km 15:09 4:40
11/7/2017 Run   Easy 4.0 km 18:39 4:40
7/21/2015 Run
Warm Up
Easy 3.0 km 14:04 4:42
4/27/2014 Run
Warm Up Kosmos
Recovery 4.5 km 21:06 4:42
9/11/2014 Run
WITS
Easy 6.0 km 28:13 4:43
12/4/2014 Run
Cool Down
Easy 3.0 km 14:10 4:44
12/13/2014 Run
Warm Up
Recovery 3.5 km 16:37 4:45
9/1/2018 Run   Recovery 3.0 km 14:17 4:46
4/20/2017 Run
Cool Down
Easy 4.0 km 19:07 4:47
10/18/2016 Run
Cool Down
Easy 1.5 km 7:11 4:48
4/20/2017 Run
Warm Up
Easy 4.0 km 19:10 4:48
11/7/2017 Run   Easy 4.0 km 19:11 4:48
7/30/2016 Run
Out and back
Easy 4.0 km 19:13 4:49
10/18/2016 Run
Warm Up
Easy 2.5 km 12:04 4:50
8/3/2017 Run   Easy 6.0 km 29:10 4:52
9/16/2015 Run
Warm Up
Easy 3.0 km 14:35 4:52
4/4/2015 Run
Cool Down
Recovery 4.0 km 19:30 4:53
9/20/2014 Run
Warm Up
Recovery 3.0 km 14:39 4:54
12/4/2014 Run
Warm Up
Recovery 3.0 km 14:41 4:54
1/3/2015 Run
Warm Up
Recovery 3.0 km 14:44 4:55
9/27/2014 Run
Warm Up
Recovery 5.0 km 24:48 4:58
9/6/2014 Run
Warm Up
Recovery 5.0 km 24:56 5:00
7/21/2015 Run
WITS Education Track
Interval 4.3 km 21:14 5:00
3/21/2015 Run
Warm Up
Recovery 3.0 km 15:00 5:00
2/23/2014 Run
Cool Down Run
Recovery 1.0 km 5:00 5:00
10/18/2014 Run
Warm Up
Recovery 5.0 km 25:24 5:05
8/18/2018 Run
Warm Up
Recovery 5.0 km 25:29 5:06
8/18/2018 Run
Cool Down
Recovery 3.0 km 15:24 5:09
2/21/2015 Run
Warm Up
Fartlek 1.5 km 7:43 5:09
3/20/2018 Run   Recovery 1.0 km 5:10 5:10
5/9/2015 Run
Warm Up
Easy 2.0 km 10:20 5:10
4/4/2015 Run
Warm Up
Recovery 3.0 km 15:31 5:11
5/3/2015 Run
Warm Up
Recovery 2.0 km 10:29 5:15
3/21/2014 Run
Sunnyside
Recovery 4.0 km 21:04 5:17
1/31/2015 Run
Warm Up
Recovery 2.5 km 13:12 5:17
11/14/2015 Run
Cool Down
Recovery 2.0 km 10:37 5:19
3/20/2018 Run   Recovery 4.0 km 21:19 5:20
11/23/2014 Run
Cool Down
Recovery 3.0 km 16:03 5:21
7/26/2014 Run
Warm Up
Recovery 3.0 km 16:38 5:33
11/14/2015 Run
Warm Up
Recovery 2.0 km 11:13 5:37