| Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▼ |
|
| 4/11/2015 |
Run |
Warm Up |
Easy |
0.5 km |
4:05 |
8:11 |
 |
| 4/27/2014 |
Run |
|
Recovery |
0.5 km |
3:46 |
7:33 |
|
| 8/10/2015 |
Run |
Timbavati Flat |
Repetitions |
2.3 km |
16:36 |
7:23 |
|
| 9/6/2014 |
Run |
Cool Down |
Recovery |
0.7 km |
4:53 |
6:59 |
|
| 2/21/2015 |
Run |
Cool Down |
Recovery |
1.0 km |
6:56 |
6:56 |
|
| 1/31/2015 |
Run |
Cool Down |
Recovery |
0.5 km |
3:27 |
6:55 |
|
| 12/5/2015 |
Run |
Cool Down |
Recovery |
1.4 km |
9:38 |
6:54 |
|
| 7/27/2013 |
Run |
|
Recovery |
3.8 km |
25:47 |
6:45 |
|
| 3/27/2018 |
Run |
|
Repetitions |
2.5 km |
16:49 |
6:44 |
|
| 3/20/2018 |
Run |
|
Repetitions |
3.0 km |
19:46 |
6:36 |
|
| 4/11/2015 |
Run |
Warm Up |
Recovery |
3.0 km |
18:47 |
6:16 |
|
| 12/5/2015 |
Run |
Warm Up |
Recovery |
2.0 km |
12:18 |
6:10 |
|
| 4/12/2014 |
Run |
Moretele Park |
Recovery |
1.9 km |
11:29 |
6:03 |
|
| 2/21/2015 |
Run |
Warm Up |
Recovery |
3.0 km |
18:05 |
6:02 |
|
| 2/23/2014 |
Run |
Cool Down Run |
Recovery |
3.0 km |
18:00 |
6:00 |
|
| 11/23/2014 |
Run |
Warm Up |
Recovery |
3.0 km |
17:20 |
5:47 |
|
| 2/23/2014 |
Run |
Shakeout run |
Recovery |
3.0 km |
17:15 |
5:45 |
|
| 8/18/2018 |
Run |
|
Recovery |
3.0 km |
17:00 |
5:40 |
|
| 4/20/2017 |
Run |
Tuks Mondo Track |
Repetitions |
5.0 km |
28:17 |
5:40 |
|
| 11/14/2015 |
Run |
Warm Up |
Recovery |
2.0 km |
11:13 |
5:37 |
|
| 7/26/2014 |
Run |
Warm Up |
Recovery |
3.0 km |
16:38 |
5:33 |
|
| 11/23/2014 |
Run |
Cool Down |
Recovery |
3.0 km |
16:03 |
5:21 |
|
| 3/20/2018 |
Run |
|
Recovery |
4.0 km |
21:19 |
5:20 |
|
| 11/14/2015 |
Run |
Cool Down |
Recovery |
2.0 km |
10:37 |
5:19 |
|
| 1/31/2015 |
Run |
Warm Up |
Recovery |
2.5 km |
13:12 |
5:17 |
|
| 3/21/2014 |
Run |
Sunnyside |
Recovery |
4.0 km |
21:04 |
5:17 |
|
| 5/3/2015 |
Run |
Warm Up |
Recovery |
2.0 km |
10:29 |
5:15 |
|
| 4/4/2015 |
Run |
Warm Up |
Recovery |
3.0 km |
15:31 |
5:11 |
|
| 5/9/2015 |
Run |
Warm Up |
Easy |
2.0 km |
10:20 |
5:10 |
|
| 3/20/2018 |
Run |
|
Recovery |
1.0 km |
5:10 |
5:10 |
|
| 2/21/2015 |
Run |
Warm Up |
Fartlek |
1.5 km |
7:43 |
5:09 |
|
| 8/18/2018 |
Run |
Cool Down |
Recovery |
3.0 km |
15:24 |
5:09 |
|
| 8/18/2018 |
Run |
Warm Up |
Recovery |
5.0 km |
25:29 |
5:06 |
|
| 10/18/2014 |
Run |
Warm Up |
Recovery |
5.0 km |
25:24 |
5:05 |
|
| 2/23/2014 |
Run |
Cool Down Run |
Recovery |
1.0 km |
5:00 |
5:00 |
|
| 3/21/2015 |
Run |
Warm Up |
Recovery |
3.0 km |
15:00 |
5:00 |
|
| 7/21/2015 |
Run |
WITS Education Track |
Interval |
4.3 km |
21:14 |
5:00 |
|
| 9/6/2014 |
Run |
Warm Up |
Recovery |
5.0 km |
24:56 |
5:00 |
|
| 9/27/2014 |
Run |
Warm Up |
Recovery |
5.0 km |
24:48 |
4:58 |
|
| 1/3/2015 |
Run |
Warm Up |
Recovery |
3.0 km |
14:44 |
4:55 |
|
| 12/4/2014 |
Run |
Warm Up |
Recovery |
3.0 km |
14:41 |
4:54 |
|
| 9/20/2014 |
Run |
Warm Up |
Recovery |
3.0 km |
14:39 |
4:54 |
|
| 4/4/2015 |
Run |
Cool Down |
Recovery |
4.0 km |
19:30 |
4:53 |
|
| 9/16/2015 |
Run |
Warm Up |
Easy |
3.0 km |
14:35 |
4:52 |
|
| 8/3/2017 |
Run |
|
Easy |
6.0 km |
29:10 |
4:52 |
|
| 8/21/2020 |
Run |
|
Moderate |
12.0 km |
58:09 |
4:51 |
|
| 10/18/2016 |
Run |
Warm Up |
Easy |
2.5 km |
12:04 |
4:50 |
|
| 7/30/2016 |
Run |
Out and back |
Easy |
4.0 km |
19:13 |
4:49 |
|
| 11/7/2017 |
Run |
|
Easy |
4.0 km |
19:11 |
4:48 |
|
| 4/20/2017 |
Run |
Warm Up |
Easy |
4.0 km |
19:10 |
4:48 |
|
| 10/18/2016 |
Run |
Cool Down |
Easy |
1.5 km |
7:11 |
4:48 |
|
| 4/20/2017 |
Run |
Cool Down |
Easy |
4.0 km |
19:07 |
4:47 |
|
| 9/1/2018 |
Run |
|
Recovery |
3.0 km |
14:17 |
4:46 |
|
| 12/13/2014 |
Run |
Warm Up |
Recovery |
3.5 km |
16:37 |
4:45 |
|
| 12/4/2014 |
Run |
Cool Down |
Easy |
3.0 km |
14:10 |
4:44 |
|
| 9/11/2014 |
Run |
WITS |
Easy |
6.0 km |
28:13 |
4:43 |
|
| 4/27/2014 |
Run |
Warm Up Kosmos |
Recovery |
4.5 km |
21:06 |
4:42 |
|
| 7/21/2015 |
Run |
Warm Up |
Easy |
3.0 km |
14:04 |
4:42 |
|
| 11/7/2017 |
Run |
|
Easy |
4.0 km |
18:39 |
4:40 |
|
| 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 |
|
| 8/24/2018 |
Run |
|
Recovery |
3.0 km |
13:56 |
4:39 |
|
| 3/12/2017 |
Run |
Wekker |
Recovery |
6.5 km |
30:10 |
4:39 |
|
| 2/22/2014 |
Run |
Wekker |
Easy |
6.5 km |
30:01 |
4:38 |
|
| 9/16/2015 |
Run |
Cool Down |
Recovery |
3.0 km |
13:48 |
4:37 |
|
| 9/4/2018 |
Run |
|
Easy |
4.0 km |
18:22 |
4:36 |
|
| 6/25/2015 |
Run |
Out and back |
Fartlek |
7.0 km |
32:06 |
4:35 |
|
| 2/19/2015 |
Run |
Wekker |
Fartlek |
6.5 km |
29:40 |
4:34 |
|
| 4/9/2015 |
Run |
Wekker |
Fartlek |
7.0 km |
31:31 |
4:31 |
|
| 9/4/2018 |
Run |
|
Recovery |
2.0 km |
8:58 |
4:29 |
|
| 11/15/2014 |
Run |
Delmas Park |
Repetitions |
15.0 km |
1:06:53 |
4:28 |
|
| 12/25/2013 |
Run |
LuckyBean to Bizana 10 km |
Progression |
10.0 km |
44:15 |
4:26 |
|
| 12/6/2014 |
Run |
Warm Up |
Recovery |
3.0 km |
13:11 |
4:24 |
|
| 3/21/2015 |
Run |
Warm Up |
Easy |
2.0 km |
8:42 |
4:22 |
|
| 1/31/2015 |
Run |
Warm Up |
Moderate |
1.5 km |
6:29 |
4:20 |
|
| 9/16/2015 |
Run |
Wekker Hill |
Hill |
8.0 km |
34:21 |
4:18 |
|
| 12/4/2014 |
Run |
WITS Education Track |
Interval |
4.5 km |
19:02 |
4:14 |
|
| 5/12/2018 |
Run |
TUT 4km XC |
Race |
4.0 km |
16:30 |
4:08 |
|
| 5/30/2015 |
Run |
Wekker |
Hill |
12.0 km |
49:31 |
4:08 |
|
| 10/12/2013 |
Run |
We Run Jozi |
Race |
10.0 km |
40:33 |
4:04 |
|
| 11/7/2017 |
Run |
|
Threshold |
8.0 km |
32:23 |
4:03 |
|
| 1/1/2015 |
Run |
New Year's Race |
Marathon Pace |
11.5 km |
46:25 |
4:03 |
|
| 8/24/2018 |
Run |
|
Interval |
12.0 km |
48:15 |
4:02 |
|
| 5/16/2014 |
Run |
Witdoring |
Time Trial |
8.0 km |
32:00 |
4:01 |
|
| 10/18/2016 |
Run |
HPC Grass Track |
Threshold |
7.0 km |
27:35 |
3:57 |
|
| 12/13/2014 |
Run |
Out and back |
Interval |
5.0 km |
19:26 |
3:54 |
|
| 11/5/2014 |
Run |
Rowlin National Brokers 15km |
Race |
15.0 km |
57:53 |
3:52 |
|
| 9/5/2013 |
Run |
Lenn Smith |
Race |
4.2 km |
16:00 |
3:51 |
|
| 2/23/2014 |
Run |
Gift of the Givers Township 10 km |
Race |
10.0 km |
38:06 |
3:49 |
|
| 1/31/2015 |
Run |
PWC + extra |
Threshold |
12.5 km |
47:20 |
3:48 |
|
| 11/14/2015 |
Run |
Kolonnade Retail Park |
Race |
10.0 km |
37:43 |
3:47 |
|
| 8/18/2018 |
Run |
AGN XC Championships 4km |
Race |
4.0 km |
15:02 |
3:46 |
|
| 9/20/2014 |
Run |
Irene Spring Race |
Race |
21.1 km |
1:19:07 |
3:45 |
|
| 2/21/2015 |
Run |
Bestmed Tuks 10 km |
Race |
10.0 km |
37:29 |
3:45 |
|
| 5/24/2014 |
Run |
Love Run |
Race |
10.0 km |
37:24 |
3:45 |
|
| 9/27/2014 |
Run |
Andrew Greyling Memorial |
Race |
10.0 km |
37:24 |
3:45 |
|
| 5/4/2014 |
Run |
Colgate 15 km |
Race |
15.0 km |
55:41 |
3:43 |
|
| 5/3/2015 |
Run |
Colgate 15 km |
Race |
15.0 km |
55:25 |
3:42 |
|
| 9/11/2014 |
Run |
Old Ed's TT Challenge |
Time Trial |
5.0 km |
18:23 |
3:41 |
|
| 7/26/2014 |
Run |
Zwartkop Road Race |
Race |
10.0 km |
36:42 |
3:41 |
|