| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 1/30/2017 |
Run |
Wekker |
Easy |
6.5 km |
30:53 |
4:46 |
 |
| 1/9/2017 |
Run |
Wekker |
Recovery |
6.0 km |
31:15 |
5:13 |
|
| 11/22/2016 |
Run |
HPC/Hatfield/Tuks Res |
Easy |
6.5 km |
29:52 |
4:36 |
|
| 11/17/2016 |
Run |
HPC/Hatfield/Tuks Res |
Easy |
13.5 km |
1:00:16 |
4:28 |
|
| 11/10/2016 |
Run |
HPC/Hatfield/Tuks Res |
Easy |
13.5 km |
1:00:01 |
4:27 |
|
| 10/24/2016 |
Run |
Lynnwood |
Easy |
13.5 km |
1:00:01 |
4:27 |
|
| 10/20/2016 |
Run |
HPC/Hatfield/Tuks Res |
Recovery |
6.0 km |
28:54 |
4:49 |
|
| 10/18/2016 |
Run |
Lynnwood Reversed |
Easy |
11.5 km |
53:13 |
4:38 |
|
| 10/11/2016 |
Run |
HPC/Hatfield/Tuks Res |
Easy |
9.5 km |
44:26 |
4:41 |
|
| 9/26/2016 |
Run |
Lynnwood |
Recovery |
12.5 km |
1:00:23 |
4:50 |
|
| 9/6/2016 |
Run |
|
Easy |
8.0 km |
37:26 |
4:40 |
|
| 8/30/2016 |
Run |
Lynnwood |
Easy |
13.5 km |
59:42 |
4:26 |
|
| 8/18/2016 |
Run |
Lynnwood |
Easy |
13.0 km |
59:15 |
4:34 |
|
| 8/11/2016 |
Run |
Lynnwood |
Easy |
14.0 km |
1:01:26 |
4:24 |
|
| 8/3/2016 |
Run |
Delmas + Lucky Bean |
Easy |
15.5 km |
1:10:09 |
4:32 |
|
| 7/28/2016 |
Run |
Lynnwood |
Easy |
12.0 km |
56:50 |
4:45 |
|
| 7/25/2016 |
Run |
Lynnwood 10km |
Easy |
10.0 km |
47:02 |
4:43 |
|
| 7/21/2016 |
Run |
Lynnwood |
Moderate |
14.0 km |
1:02:18 |
4:27 |
|
| 7/6/2016 |
Run |
Lynnwood |
Easy |
13.0 km |
1:01:45 |
4:45 |
|
| 5/17/2016 |
Run |
PHOBIANS 7km |
Easy |
7.0 km |
34:43 |
4:58 |
|
| 3/28/2016 |
Run |
Wekker to Garsfontein via Primula |
Easy |
9.5 km |
45:03 |
4:45 |
|
| 12/29/2015 |
Run |
Devillebois 6 |
Recovery |
6.0 km |
29:59 |
5:00 |
|
| 12/28/2015 |
Run |
Manne 13 km |
Easy |
13.0 km |
1:00:29 |
4:40 |
|
| 12/21/2015 |
Run |
Manne 13 km |
Easy |
13.0 km |
1:00:46 |
4:41 |
|
| 12/14/2015 |
Run |
Out and back |
Easy |
13.0 km |
1:01:45 |
4:46 |
|
| 12/9/2015 |
Run |
LuckyBean to Bizana 10 km |
Easy |
10.0 km |
47:05 |
4:43 |
|
| 11/25/2015 |
Run |
Viscount/Lucky Bean 13km |
Easy |
13.0 km |
1:00:18 |
4:39 |
|
| 11/20/2015 |
Run |
LuckyBean to Bizana 10 km |
Easy |
10.0 km |
46:04 |
4:37 |
|
| 11/9/2015 |
Run |
Lucky Bean 11km |
Easy |
11.0 km |
52:15 |
4:45 |
|
| 11/4/2015 |
Run |
Muskowiet 13 km |
Easy |
13.0 km |
59:58 |
4:37 |
|
| 10/20/2015 |
Run |
Viscount/Muskowiet 12 km |
Progression |
12.0 km |
50:14 |
4:12 |
|
| 10/16/2015 |
Run |
Cork Tree to De Ville |
Easy |
9.0 km |
42:38 |
4:45 |
|
| 10/6/2015 |
Run |
Out and back |
Easy |
14.0 km |
1:01:39 |
4:25 |
|
| 9/28/2015 |
Run |
Cork Tree St 8km |
Easy |
8.0 km |
36:07 |
4:31 |
|
| 9/19/2015 |
Run |
Salomon City Trail (WITS) |
Race |
9.3 km |
39:48 |
4:19 |
|
| 9/19/2015 |
Run |
Salomon City Trail (WITS) |
Recovery |
2.0 km |
10:06 |
5:03 |
|
| 9/12/2015 |
Run |
Cool Down |
Easy |
3.5 km |
15:47 |
4:31 |
|
| 9/12/2015 |
Run |
Hesketh Loop |
Repetitions |
2.0 km |
8:09 |
4:05 |
|
| 9/12/2015 |
Run |
Hesketh/Stompdoring/Lucky Bean Loop |
Threshold |
5.5 km |
19:38 |
3:35 |
|
| 9/12/2015 |
Run |
Warm Up |
Easy |
3.5 km |
16:21 |
4:41 |
|
| 9/5/2015 |
Run |
Cool Down |
Recovery |
4.8 km |
21:49 |
4:33 |
|
| 9/5/2015 |
Run |
Cool Down |
Recovery |
2.2 km |
11:02 |
5:01 |
|
| 9/5/2015 |
Run |
Spirit of Flight |
Race |
10.0 km |
36:41 |
3:41 |
|
| 9/5/2015 |
Run |
Warm Up |
Recovery |
2.0 km |
11:23 |
5:42 |
|
| 8/30/2015 |
Run |
HPC to Fort Klapperkop |
Long |
25.0 km |
1:50:33 |
4:26 |
|
| 8/19/2015 |
Run |
Running Junkies Loop |
Recovery |
2.3 km |
12:31 |
5:27 |
|
| 8/19/2015 |
Run |
Randburg Harriers Track |
Interval |
4.8 km |
41:46 |
8:43 |
|
| 8/19/2015 |
Run |
Running Junkies Loop |
Recovery |
2.4 km |
13:01 |
5:26 |
|
| 8/11/2015 |
Run |
Hesketh/Stompdoring/Lucky Bean Loop |
Threshold |
13.0 km |
53:47 |
4:09 |
|
| 8/8/2015 |
Run |
Cool Down |
Easy |
3.5 km |
15:56 |
4:34 |
|
| 8/8/2015 |
Run |
Voortrekker Monument Parkrun |
Race |
5.0 km |
17:37 |
3:32 |
|
| 8/8/2015 |
Run |
Warm Up |
Easy |
1.4 km |
6:44 |
5:00 |
|
| 8/8/2015 |
Run |
Warm Up |
Easy |
2.0 km |
9:19 |
4:40 |
|
| 8/1/2015 |
Run |
Running Junkie Loop |
Easy |
2.4 km |
13:05 |
5:28 |
|
| 8/1/2015 |
Run |
Randburg Harriers Track |
Interval |
5.7 km |
23:39 |
4:12 |
|
| 8/1/2015 |
Run |
Running Junkie Loop |
Recovery |
2.5 km |
12:33 |
5:08 |
|
| 7/30/2015 |
Run |
De Ville 9km |
Easy |
9.5 km |
41:41 |
4:24 |
|
| 7/18/2015 |
Run |
5km Paced Run |
Time Trial |
5.0 km |
17:17 |
3:28 |
|
| 7/9/2015 |
Run |
WITS Running Group |
Easy |
15.0 km |
1:13:15 |
4:54 |
|
| 6/28/2015 |
Run |
Northgate 10km |
Race |
10.0 km |
36:12 |
3:38 |
|
| 6/28/2015 |
Run |
Warm Up |
Recovery |
4.0 km |
21:40 |
5:26 |
|
| 6/23/2015 |
Run |
Cool Down |
Recovery |
4.0 km |
19:53 |
4:59 |
|
| 6/23/2015 |
Run |
WITS Education Track |
Interval |
4.5 km |
21:46 |
4:51 |
|
| 6/23/2015 |
Run |
Warm Up |
Recovery |
3.5 km |
17:15 |
4:56 |
|
| 6/20/2015 |
Run |
Cool Down |
Recovery |
2.0 km |
11:03 |
5:32 |
|
| 6/20/2015 |
Run |
Take 5 Team Relay |
Race |
5.0 km |
17:09 |
3:26 |
|
| 6/20/2015 |
Run |
Warm Up |
Easy |
3.0 km |
14:26 |
4:49 |
|
| 6/16/2015 |
Run |
Cool Down |
Easy |
3.5 km |
16:49 |
4:49 |
|
| 6/16/2015 |
Run |
Hesketh Loop |
Interval |
5.0 km |
22:34 |
4:31 |
|
| 6/16/2015 |
Run |
Hesketh Loop |
Interval |
1.0 km |
3:24 |
3:24 |
|
| 6/16/2015 |
Run |
Warm Up |
Recovery |
3.5 km |
17:26 |
4:59 |
|
| 6/11/2015 |
Run |
Cool Down |
Easy |
3.5 km |
16:10 |
4:38 |
|
| 6/11/2015 |
Run |
Hesketh Loop |
Interval |
10.0 km |
42:57 |
4:18 |
|
| 6/11/2015 |
Run |
Hesketh Loop |
Easy |
3.5 km |
16:41 |
4:46 |
|
| 6/6/2015 |
Run |
Silver Oaks Crossing Race of Faith |
Time Trial |
5.0 km |
17:01 |
3:25 |
|
| 6/6/2015 |
Run |
Warm Up |
Easy |
5.0 km |
25:28 |
5:06 |
|
| 6/4/2015 |
Run |
Hesketh/Stompdoring/Lucky Bean Loop |
Threshold |
17.0 km |
1:09:24 |
4:05 |
|
| 5/28/2015 |
Run |
Hesketh/Stompdoring/Lucky Bean Loop |
Threshold |
17.0 km |
1:10:45 |
4:10 |
|
| 5/23/2015 |
Run |
Wekker |
Hill |
11.5 km |
48:55 |
4:16 |
|
| 5/7/2015 |
Run |
Wekker |
Fartlek |
7.0 km |
30:45 |
4:24 |
|
| 5/5/2015 |
Run |
Cool Down |
Recovery |
3.0 km |
15:14 |
5:05 |
|
| 5/5/2015 |
Run |
5km Paced Run |
Interval |
6.0 km |
23:42 |
3:58 |
|
| 5/5/2015 |
Run |
Warm Up |
Easy |
3.0 km |
15:03 |
5:01 |
|
| 5/1/2015 |
Run |
Wekker |
Fartlek |
7.0 km |
30:01 |
4:18 |
|
| 4/28/2015 |
Run |
Cool Down |
Easy |
3.0 km |
14:21 |
4:48 |
|
| 4/28/2015 |
Run |
5km Paced Run |
Interval |
5.0 km |
19:20 |
3:52 |
|
| 4/25/2015 |
Run |
Cool Down |
Recovery |
3.0 km |
15:15 |
5:06 |
|
| 4/25/2015 |
Run |
5km Paced Run |
Time Trial |
5.0 km |
17:20 |
3:28 |
|
| 4/25/2015 |
Run |
Warm Up |
Recovery |
3.0 km |
15:15 |
5:05 |
|
| 4/21/2015 |
Run |
Cool Down |
Easy |
3.5 km |
17:03 |
4:53 |
|
| 4/21/2015 |
Run |
Hesketh Loop |
Interval |
6.0 km |
24:15 |
4:03 |
|
| 4/16/2015 |
Run |
Cool Down |
Recovery |
3.5 km |
17:31 |
5:01 |
|
| 4/16/2015 |
Run |
Hesketh Loop |
Interval |
10.0 km |
40:42 |
4:05 |
|
| 4/16/2015 |
Run |
Warm Up |
Easy |
3.5 km |
16:40 |
4:46 |
|
| 4/7/2015 |
Run |
Cool Down |
Easy |
3.0 km |
14:19 |
4:47 |
|
| 4/7/2015 |
Run |
5km Paced Run |
Interval |
5.0 km |
18:32 |
3:43 |
|
| 4/7/2015 |
Run |
Warm Up |
Easy |
3.0 km |
14:50 |
4:57 |
|
| 3/31/2015 |
Run |
Cool Down |
Recovery |
3.5 km |
17:36 |
5:02 |
|
| 3/31/2015 |
Run |
Hesketh Loop |
Interval |
6.0 km |
24:54 |
4:09 |
|
| 3/26/2015 |
Run |
Cool Down |
Recovery |
3.5 km |
18:10 |
5:12 |
|