| Date |
Activity |
Course |
Type |
Distance |
Duration ▲ |
Pace |
|
| 6/16/2015 |
Run |
Hesketh Loop |
Interval |
1.0 km |
3:24 |
3:24 |
 |
| 2/10/2015 |
Run |
Cool Down |
Easy |
1.1 km |
5:04 |
4:36 |
|
| 8/8/2015 |
Run |
Warm Up |
Easy |
1.4 km |
6:44 |
5:00 |
|
| 11/29/2014 |
Run |
Delmas Park |
Repetitions |
2.0 km |
8:06 |
4:03 |
|
| 9/12/2015 |
Run |
Hesketh Loop |
Repetitions |
2.0 km |
8:09 |
4:05 |
|
| 8/8/2015 |
Run |
Warm Up |
Easy |
2.0 km |
9:19 |
4:40 |
|
| 9/19/2015 |
Run |
Salomon City Trail (WITS) |
Recovery |
2.0 km |
10:06 |
5:03 |
|
| 9/5/2015 |
Run |
Cool Down |
Recovery |
2.2 km |
11:02 |
5:01 |
|
| 6/20/2015 |
Run |
Cool Down |
Recovery |
2.0 km |
11:03 |
5:32 |
|
| 9/5/2015 |
Run |
Warm Up |
Recovery |
2.0 km |
11:23 |
5:42 |
|
| 12/2/2014 |
Run |
Warm Up |
Recovery |
2.5 km |
12:03 |
4:50 |
|
| 1/22/2015 |
Run |
Warm Up |
Recovery |
2.5 km |
12:16 |
4:55 |
|
| 1/22/2015 |
Run |
Cool Down |
Recovery |
2.5 km |
12:17 |
4:55 |
|
| 12/2/2014 |
Run |
Warm Up |
Recovery |
2.5 km |
12:29 |
5:00 |
|
| 8/19/2015 |
Run |
Running Junkies Loop |
Recovery |
2.3 km |
12:31 |
5:27 |
|
| 8/1/2015 |
Run |
Running Junkie Loop |
Recovery |
2.5 km |
12:33 |
5:08 |
|
| 8/19/2015 |
Run |
Running Junkies Loop |
Recovery |
2.4 km |
13:01 |
5:26 |
|
| 8/1/2015 |
Run |
Running Junkie Loop |
Easy |
2.4 km |
13:05 |
5:28 |
|
| 11/25/2014 |
Run |
Warm Up |
Recovery |
2.5 km |
13:23 |
5:22 |
|
| 1/22/2015 |
Run |
4km TT |
Time Trial |
4.0 km |
13:41 |
3:26 |
|
| 12/25/2014 |
Run |
Cool Down |
Easy |
3.0 km |
13:50 |
4:37 |
|
| 3/17/2015 |
Run |
Cool Down |
Easy |
3.0 km |
13:53 |
4:38 |
|
| 3/7/2015 |
Run |
Cool Down |
Recovery |
3.0 km |
14:06 |
4:43 |
|
| 2/5/2015 |
Run |
Warm Up |
Easy |
3.0 km |
14:11 |
4:44 |
|
| 4/7/2015 |
Run |
Cool Down |
Easy |
3.0 km |
14:19 |
4:47 |
|
| 4/28/2015 |
Run |
Cool Down |
Easy |
3.0 km |
14:21 |
4:48 |
|
| 3/17/2015 |
Run |
Warm Up |
Easy |
3.0 km |
14:23 |
4:48 |
|
| 6/20/2015 |
Run |
Warm Up |
Easy |
3.0 km |
14:26 |
4:49 |
|
| 12/25/2014 |
Run |
Warm Up |
Recovery |
3.0 km |
14:36 |
4:53 |
|
| 2/14/2015 |
Run |
Warm Up |
Recovery |
3.0 km |
14:44 |
4:55 |
|
| 4/7/2015 |
Run |
Warm Up |
Easy |
3.0 km |
14:50 |
4:57 |
|
| 12/11/2014 |
Run |
Cool Down |
Recovery |
3.1 km |
14:51 |
4:48 |
|
| 2/14/2015 |
Run |
Cool Down |
Recovery |
3.0 km |
14:53 |
4:58 |
|
| 12/11/2014 |
Run |
Warm Up |
Recovery |
3.1 km |
14:58 |
4:50 |
|
| 5/5/2015 |
Run |
Warm Up |
Easy |
3.0 km |
15:03 |
5:01 |
|
| 5/5/2015 |
Run |
Cool Down |
Recovery |
3.0 km |
15:14 |
5:05 |
|
| 4/25/2015 |
Run |
Warm Up |
Recovery |
3.0 km |
15:15 |
5:05 |
|
| 4/25/2015 |
Run |
Cool Down |
Recovery |
3.0 km |
15:15 |
5:06 |
|
| 2/5/2015 |
Run |
Cool Down |
Recovery |
3.0 km |
15:43 |
5:15 |
|
| 9/12/2015 |
Run |
Cool Down |
Easy |
3.5 km |
15:47 |
4:31 |
|
| 8/8/2015 |
Run |
Cool Down |
Easy |
3.5 km |
15:56 |
4:34 |
|
| 6/11/2015 |
Run |
Cool Down |
Easy |
3.5 km |
16:10 |
4:38 |
|
| 2/26/2015 |
Run |
Cool Down |
Easy |
3.5 km |
16:10 |
4:38 |
|
| 2/10/2015 |
Run |
Warm Up |
Easy |
3.5 km |
16:18 |
4:40 |
|
| 9/12/2015 |
Run |
Warm Up |
Easy |
3.5 km |
16:21 |
4:41 |
|
| 3/3/2015 |
Run |
Cool Down |
Easy |
3.5 km |
16:31 |
4:44 |
|
| 11/29/2014 |
Run |
Delmas Park |
Repetitions |
3.8 km |
16:32 |
4:22 |
|
| 3/3/2015 |
Run |
Warm Up |
Easy |
3.5 km |
16:33 |
4:44 |
|
| 3/12/2015 |
Run |
Warm Up |
Easy |
3.5 km |
16:37 |
4:45 |
|
| 4/16/2015 |
Run |
Warm Up |
Easy |
3.5 km |
16:40 |
4:46 |
|
| 6/11/2015 |
Run |
Hesketh Loop |
Easy |
3.5 km |
16:41 |
4:46 |
|
| 6/16/2015 |
Run |
Cool Down |
Easy |
3.5 km |
16:49 |
4:49 |
|
| 2/26/2015 |
Run |
Warm Up |
Easy |
3.5 km |
16:54 |
4:50 |
|
| 6/6/2015 |
Run |
Silver Oaks Crossing Race of Faith |
Time Trial |
5.0 km |
17:01 |
3:25 |
|
| 4/21/2015 |
Run |
Cool Down |
Easy |
3.5 km |
17:03 |
4:53 |
|
| 6/20/2015 |
Run |
Take 5 Team Relay |
Race |
5.0 km |
17:09 |
3:26 |
|
| 3/26/2015 |
Run |
Warm Up |
Easy |
3.5 km |
17:10 |
4:55 |
|
| 6/23/2015 |
Run |
Warm Up |
Recovery |
3.5 km |
17:15 |
4:56 |
|
| 7/18/2015 |
Run |
5km Paced Run |
Time Trial |
5.0 km |
17:17 |
3:28 |
|
| 4/25/2015 |
Run |
5km Paced Run |
Time Trial |
5.0 km |
17:20 |
3:28 |
|
| 6/16/2015 |
Run |
Warm Up |
Recovery |
3.5 km |
17:26 |
4:59 |
|
| 4/16/2015 |
Run |
Cool Down |
Recovery |
3.5 km |
17:31 |
5:01 |
|
| 3/31/2015 |
Run |
Cool Down |
Recovery |
3.5 km |
17:36 |
5:02 |
|
| 8/8/2015 |
Run |
Voortrekker Monument Parkrun |
Race |
5.0 km |
17:37 |
3:32 |
|
| 3/7/2015 |
Run |
5km Paced Run |
Time Trial |
5.0 km |
17:37 |
3:32 |
|
| 2/14/2015 |
Run |
5km Paced Run |
Time Trial |
5.0 km |
17:43 |
3:33 |
|
| 2/17/2015 |
Run |
Warm Up |
Recovery |
3.5 km |
18:00 |
5:09 |
|
| 2/17/2015 |
Run |
Cool Down |
Recovery |
3.5 km |
18:01 |
5:09 |
|
| 3/26/2015 |
Run |
Cool Down |
Recovery |
3.5 km |
18:10 |
5:12 |
|
| 4/7/2015 |
Run |
5km Paced Run |
Interval |
5.0 km |
18:32 |
3:43 |
|
| 12/25/2014 |
Run |
Wingate Park 5km |
Progression |
5.0 km |
18:34 |
3:43 |
|
| 3/12/2015 |
Run |
Cool Down |
Easy |
4.0 km |
18:35 |
4:39 |
|
| 3/17/2015 |
Run |
5km Paced Run |
Interval |
5.0 km |
19:00 |
3:48 |
|
| 4/28/2015 |
Run |
5km Paced Run |
Interval |
5.0 km |
19:20 |
3:52 |
|
| 9/12/2015 |
Run |
Hesketh/Stompdoring/Lucky Bean Loop |
Threshold |
5.5 km |
19:38 |
3:35 |
|
| 6/23/2015 |
Run |
Cool Down |
Recovery |
4.0 km |
19:53 |
4:59 |
|
| 11/29/2014 |
Run |
Cool Down |
Easy |
4.5 km |
21:24 |
4:46 |
|
| 6/28/2015 |
Run |
Warm Up |
Recovery |
4.0 km |
21:40 |
5:26 |
|
| 6/23/2015 |
Run |
WITS Education Track |
Interval |
4.5 km |
21:46 |
4:51 |
|
| 9/5/2015 |
Run |
Cool Down |
Recovery |
4.8 km |
21:49 |
4:33 |
|
| 2/17/2015 |
Run |
WITS Education Track |
Interval |
4.0 km |
21:52 |
5:28 |
|
| 11/29/2014 |
Run |
Warm Up |
Easy |
4.8 km |
22:08 |
4:37 |
|
| 6/16/2015 |
Run |
Hesketh Loop |
Interval |
5.0 km |
22:34 |
4:31 |
|
| 8/1/2015 |
Run |
Randburg Harriers Track |
Interval |
5.7 km |
23:39 |
4:12 |
|
| 5/5/2015 |
Run |
5km Paced Run |
Interval |
6.0 km |
23:42 |
3:58 |
|
| 12/31/2014 |
Run |
Warm Up |
Recovery |
5.0 km |
24:01 |
4:49 |
|
| 4/21/2015 |
Run |
Hesketh Loop |
Interval |
6.0 km |
24:15 |
4:03 |
|
| 12/6/2014 |
Run |
Warm Up |
Recovery |
5.0 km |
24:24 |
4:53 |
|
| 3/31/2015 |
Run |
Hesketh Loop |
Interval |
6.0 km |
24:54 |
4:09 |
|
| 3/3/2015 |
Run |
Hesketh Loop |
Interval |
6.0 km |
25:04 |
4:11 |
|
| 2/10/2015 |
Run |
Hesketh Loop |
Interval |
6.4 km |
25:18 |
3:58 |
|
| 6/6/2015 |
Run |
Warm Up |
Easy |
5.0 km |
25:28 |
5:06 |
|
| 12/11/2014 |
Run |
Out and back down Hesketh |
Interval |
6.8 km |
27:21 |
4:02 |
|
| 10/20/2016 |
Run |
HPC/Hatfield/Tuks Res |
Recovery |
6.0 km |
28:54 |
4:49 |
|
| 12/2/2014 |
Run |
Out and back |
Marathon Pace |
7.0 km |
29:48 |
4:16 |
|
| 11/22/2016 |
Run |
HPC/Hatfield/Tuks Res |
Easy |
6.5 km |
29:52 |
4:36 |
|
| 12/29/2015 |
Run |
Devillebois 6 |
Recovery |
6.0 km |
29:59 |
5:00 |
|
| 5/1/2015 |
Run |
Wekker |
Fartlek |
7.0 km |
30:01 |
4:18 |
|
| 11/24/2014 |
Run |
Wekker |
Easy |
6.5 km |
30:18 |
4:40 |
|
| 5/7/2015 |
Run |
Wekker |
Fartlek |
7.0 km |
30:45 |
4:24 |
|