| Date |
Activity |
Course ▲ |
Type |
Distance |
Duration |
Pace |
|
| 12/10/2016 |
Run |
|
Easy |
4.0 km |
20:09 |
5:03 |
 |
| 1/2/2017 |
Run |
Akkerwani 10km |
Easy |
10.0 km |
45:08 |
4:31 |
|
| 9/29/2015 |
Run |
Cool Down |
Easy |
3.5 km |
15:47 |
4:31 |
|
| 10/10/2015 |
Run |
Cool Down |
Easy |
3.5 km |
15:41 |
4:29 |
|
| 11/19/2015 |
Run |
Cool Down |
Easy |
3.3 km |
15:21 |
4:44 |
|
| 12/5/2015 |
Run |
Cool Down |
Easy |
4.0 km |
18:39 |
4:40 |
|
| 12/8/2015 |
Run |
Cool Down |
Easy |
3.5 km |
16:19 |
4:40 |
|
| 6/7/2016 |
Run |
Cool Down |
Easy |
3.0 km |
14:17 |
4:46 |
|
| 10/1/2016 |
Run |
Cool Down |
Easy |
4.0 km |
18:07 |
4:32 |
|
| 11/15/2016 |
Run |
Cool Down |
Recovery |
2.0 km |
10:00 |
5:01 |
|
| 3/14/2017 |
Run |
Cool Down |
Recovery |
2.5 km |
12:16 |
4:55 |
|
| 3/21/2017 |
Run |
Cool Down |
Easy |
3.8 km |
17:00 |
4:32 |
|
| 10/3/2015 |
Run |
Cork Tree St 8km |
Fartlek |
8.0 km |
33:44 |
4:14 |
|
| 5/31/2016 |
Run |
De Ville 9km |
Moderate |
9.0 km |
42:03 |
4:41 |
|
| 4/16/2016 |
Run |
Delmas |
Easy |
13.5 km |
1:03:55 |
4:45 |
|
| 7/12/2016 |
Run |
Delmas |
Fartlek |
14.0 km |
1:00:23 |
4:19 |
|
| 12/28/2015 |
Run |
Devillebois 6 |
Recovery |
6.0 km |
30:00 |
5:01 |
|
| 10/1/2016 |
Run |
Graskop |
Moderate |
10.0 km |
41:59 |
4:12 |
|
| 12/5/2015 |
Run |
Hesketh Loop |
Interval |
6.0 km |
22:48 |
3:48 |
|
| 9/29/2015 |
Run |
Hesketh/Stompdoring/Lucky Bean Loop |
Fartlek |
9.0 km |
35:37 |
3:58 |
|
| 10/10/2015 |
Run |
Hesketh/Stompdoring/Lucky Bean Loop |
Interval |
7.5 km |
29:01 |
3:53 |
|
| 11/19/2015 |
Run |
Hesketh/Stompdoring/Lucky Bean Loop |
Threshold |
7.0 km |
28:28 |
4:05 |
|
| 12/8/2015 |
Run |
Hesketh/Stompdoring/Lucky Bean Loop |
Interval |
9.0 km |
36:18 |
4:02 |
|
| 8/9/2016 |
Run |
Hesketh/Stompdoring/Lucky Bean Loop |
Fartlek |
15.0 km |
1:04:27 |
4:18 |
|
| 7/26/2016 |
Run |
HPC |
Fartlek |
14.0 km |
1:04:13 |
4:36 |
|
| 9/7/2016 |
Run |
HPC |
Interval |
1.1 km |
10:41 |
9:43 |
|
| 9/14/2016 |
Run |
HPC |
Easy |
8.5 km |
46:42 |
5:30 |
|
| 6/7/2016 |
Run |
HPC Grass Track |
Marathon Pace |
5.0 km |
20:16 |
4:04 |
|
| 11/7/2016 |
Run |
HPC/Hatfield/Tuks Res |
Recovery |
6.0 km |
29:25 |
4:55 |
|
| 11/24/2016 |
Run |
HPC/Hatfield/Tuks Res |
Fartlek |
14.0 km |
1:00:29 |
4:20 |
|
| 12/13/2016 |
Run |
HPC/Hatfield/Tuks Res |
Easy |
9.5 km |
43:39 |
4:36 |
|
| 2/3/2017 |
Run |
HPC/Hatfield/Tuks Res |
Easy |
9.0 km |
42:41 |
4:45 |
|
| 2/14/2017 |
Run |
HPC/Hatfield/Tuks Res |
Easy |
10.5 km |
51:25 |
4:54 |
|
| 2/21/2017 |
Run |
HPC/Hatfield/Tuks Res |
Moderate |
12.0 km |
51:51 |
4:20 |
|
| 3/9/2017 |
Run |
HPC/Hatfield/Tuks Res |
Medium Long |
15.0 km |
1:07:31 |
4:31 |
|
| 3/21/2017 |
Run |
King's Highway (5.8% grade) |
Hill |
8.0 km |
35:49 |
4:29 |
|
| 10/4/2015 |
Run |
Komatsu Half Marathon |
Race |
21.1 km |
1:21:21 |
3:52 |
|
| 3/19/2016 |
Run |
Lucky Bean 11km |
Threshold |
11.0 km |
46:45 |
4:15 |
|
| 1/31/2017 |
Run |
Lucky Bean 11km |
Moderate |
11.0 km |
48:14 |
4:24 |
|
| 1/7/2017 |
Run |
Lucky Bean to Bizana 10km |
Easy |
10.0 km |
48:21 |
4:51 |
|
| 8/4/2016 |
Run |
Lynnwood |
Easy |
13.5 km |
1:00:01 |
4:27 |
|
| 8/16/2016 |
Run |
Lynnwood |
Progression |
15.0 km |
1:05:00 |
4:21 |
|
| 8/31/2016 |
Run |
Lynnwood |
Easy |
13.5 km |
1:00:00 |
4:27 |
|
| 9/27/2016 |
Run |
Lynnwood |
Easy |
11.0 km |
50:19 |
4:35 |
|
| 10/12/2016 |
Run |
Lynnwood |
Easy |
16.0 km |
1:17:12 |
4:50 |
|
| 10/14/2016 |
Run |
Lynnwood |
Fartlek |
6.0 km |
27:17 |
4:33 |
|
| 10/19/2016 |
Run |
Lynnwood |
Easy |
12.0 km |
55:16 |
4:37 |
|
| 10/27/2016 |
Run |
Lynnwood |
Easy |
13.5 km |
59:46 |
4:26 |
|
| 11/1/2016 |
Run |
Lynnwood |
Moderate |
14.0 km |
59:55 |
4:17 |
|
| 12/19/2016 |
Run |
Lynnwood |
Easy |
13.0 km |
1:00:26 |
4:39 |
|
| 3/2/2017 |
Run |
Lynnwood |
Moderate |
14.0 km |
59:28 |
4:15 |
|
| 3/30/2017 |
Run |
Lynnwood + HPC |
Medium Long |
17.5 km |
1:20:09 |
4:35 |
|
| 8/23/2016 |
Run |
Lynnwood 10km |
Easy |
10.0 km |
45:01 |
4:31 |
|
| 11/18/2016 |
Run |
Lynnwood Extended |
Easy |
16.5 km |
1:15:07 |
4:34 |
|
| 4/19/2016 |
Run |
Lynnwood Loop |
Moderate |
13.0 km |
57:24 |
4:25 |
|
| 12/26/2015 |
Run |
Manne 13 km |
Easy |
13.0 km |
1:02:45 |
4:50 |
|
| 5/1/2017 |
Run |
Manne 13 km |
Easy |
13.0 km |
57:51 |
4:28 |
|
| 5/8/2017 |
Run |
Manne 13 km |
Easy |
13.0 km |
57:42 |
4:27 |
|
| 4/17/2017 |
Run |
Manne/Muskowiet 14km |
Easy |
14.0 km |
1:03:14 |
4:31 |
|
| 4/28/2017 |
Run |
Manne/Muskowiet 14km |
Easy |
14.0 km |
1:02:34 |
4:29 |
|
| 1/1/2016 |
Run |
New Year's Race |
Easy |
16.0 km |
1:23:53 |
5:15 |
|
| 11/27/2015 |
Run |
Out and back |
Easy |
12.0 km |
56:57 |
4:45 |
|
| 12/3/2015 |
Run |
Out and back |
Easy |
14.0 km |
1:04:40 |
4:38 |
|
| 12/10/2015 |
Run |
Out and back |
Easy |
13.0 km |
1:00:35 |
4:40 |
|
| 6/28/2016 |
Run |
Out and back |
Progression |
13.5 km |
1:00:12 |
4:28 |
|
| 1/4/2017 |
Run |
Out and back |
Moderate |
13.0 km |
57:11 |
4:24 |
|
| 4/10/2017 |
Run |
Out and back |
Easy |
14.0 km |
1:02:38 |
4:29 |
|
| 10/17/2015 |
Run |
Petrus St |
Fartlek |
14.0 km |
58:20 |
4:10 |
|
| 11/5/2015 |
Run |
Petrus/Orthoclase 14km |
Easy |
14.0 km |
1:01:58 |
4:26 |
|
| 5/15/2017 |
Run |
Phobians + HPC |
Easy |
13.0 km |
58:10 |
4:29 |
|
| 4/7/2017 |
Run |
Phobians 10km |
Easy |
10.0 km |
44:25 |
4:27 |
|
| 5/19/2016 |
Run |
PHOBIANS 7km |
Easy |
7.0 km |
34:09 |
4:53 |
|
| 5/22/2017 |
Run |
Piering |
Easy |
13.5 km |
59:25 |
4:25 |
|
| 9/17/2016 |
Run |
Sea Point Promenade |
Easy |
10.0 km |
45:13 |
4:32 |
|
| 11/15/2016 |
Run |
Tuks Mondo Track |
Interval |
7.0 km |
27:40 |
3:58 |
|
| 3/14/2017 |
Run |
Tuks Mondo Track |
Interval |
6.0 km |
23:44 |
3:58 |
|
| 9/7/2016 |
Run |
TUKS Spring Day Fun Run |
Threshold |
4.0 km |
13:50 |
3:28 |
|
| 12/19/2015 |
Run |
Viscount/Muskowiet 12 km |
Easy |
12.0 km |
55:23 |
4:37 |
|
| 9/26/2015 |
Run |
Warm Up |
Easy |
4.0 km |
19:10 |
4:48 |
|
| 9/29/2015 |
Run |
Warm Up |
Easy |
3.5 km |
16:14 |
4:39 |
|
| 10/4/2015 |
Run |
Warm Up |
Easy |
1.4 km |
6:36 |
4:43 |
|
| 10/10/2015 |
Run |
Warm Up |
Easy |
3.5 km |
16:30 |
4:43 |
|
| 11/19/2015 |
Run |
Warm Up |
Easy |
3.8 km |
17:05 |
4:34 |
|
| 12/5/2015 |
Run |
Warm Up |
Easy |
4.0 km |
19:06 |
4:47 |
|
| 12/8/2015 |
Run |
Warm Up |
Recovery |
3.5 km |
17:33 |
5:01 |
|
| 6/7/2016 |
Run |
Warm Up |
Easy |
3.0 km |
14:14 |
4:45 |
|
| 9/7/2016 |
Run |
Warm Up |
Recovery |
0.4 km |
1:58 |
4:56 |
|
| 11/15/2016 |
Run |
Warm Up |
Easy |
4.0 km |
19:09 |
4:48 |
|
| 3/14/2017 |
Run |
Warm Up |
Easy |
3.5 km |
16:32 |
4:44 |
|
| 3/21/2017 |
Run |
Warm Up |
Easy |
4.3 km |
20:00 |
4:43 |
|
| 2/23/2016 |
Run |
Wekker |
Easy |
5.0 km |
22:57 |
4:36 |
|
| 2/27/2016 |
Run |
Wekker |
Easy |
6.5 km |
29:58 |
4:37 |
|
| 4/7/2016 |
Run |
Wekker |
Fartlek |
6.5 km |
29:03 |
4:29 |
|
| 5/10/2016 |
Run |
Wekker |
Recovery |
6.0 km |
31:01 |
5:11 |
|
| 1/20/2017 |
Run |
Wekker |
Recovery |
4.0 km |
21:09 |
5:18 |
|
| 1/22/2017 |
Run |
Wekker |
Easy |
6.0 km |
30:17 |
5:03 |
|
| 1/24/2017 |
Run |
Wekker |
Easy |
6.5 km |
31:58 |
4:56 |
|
| 4/1/2016 |
Run |
Wekker/Timbavati 10km |
Easy |
9.5 km |
45:03 |
4:45 |
|
| 5/14/2016 |
Run |
Witdoring (Reverse) |
Recovery |
8.0 km |
40:55 |
5:07 |
|
| 12/24/2015 |
Run |
WITS Running Group |
Easy |
15.0 km |
1:15:51 |
5:04 |
|