| Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
| 6/16/2015 |
Run |
Hesketh Loop |
Interval |
1.0 km |
3:24 |
3:24 |
 |
| 6/6/2015 |
Run |
Silver Oaks Crossing Race of Faith |
Time Trial |
5.0 km |
17:01 |
3:25 |
|
| 1/22/2015 |
Run |
4km TT |
Time Trial |
4.0 km |
13:41 |
3:26 |
|
| 6/20/2015 |
Run |
Take 5 Team Relay |
Race |
5.0 km |
17:09 |
3:26 |
|
| 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 |
|
| 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 |
|
| 9/12/2015 |
Run |
Hesketh/Stompdoring/Lucky Bean Loop |
Threshold |
5.5 km |
19:38 |
3:35 |
|
| 12/6/2014 |
Run |
Great Run Series IV |
Race |
9.5 km |
33:57 |
3:35 |
|
| 6/28/2015 |
Run |
Northgate 10km |
Race |
10.0 km |
36:12 |
3:38 |
|
| 9/5/2015 |
Run |
Spirit of Flight |
Race |
10.0 km |
36:41 |
3:41 |
|
| 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 |
|
| 3/17/2015 |
Run |
5km Paced Run |
Interval |
5.0 km |
19:00 |
3:48 |
|
| 12/31/2014 |
Run |
Old Year's Race |
Race |
10.0 km |
38:18 |
3:50 |
|
| 4/28/2015 |
Run |
5km Paced Run |
Interval |
5.0 km |
19:20 |
3:52 |
|
| 11/25/2014 |
Run |
RAC 8km TT |
Threshold |
8.0 km |
31:31 |
3:57 |
|
| 5/5/2015 |
Run |
5km Paced Run |
Interval |
6.0 km |
23:42 |
3:58 |
|
| 2/10/2015 |
Run |
Hesketh Loop |
Interval |
6.4 km |
25:18 |
3:58 |
|
| 12/11/2014 |
Run |
Out and back down Hesketh |
Interval |
6.8 km |
27:21 |
4:02 |
|
| 4/21/2015 |
Run |
Hesketh Loop |
Interval |
6.0 km |
24:15 |
4:03 |
|
| 11/29/2014 |
Run |
Delmas Park |
Repetitions |
2.0 km |
8:06 |
4:03 |
|
| 4/16/2015 |
Run |
Hesketh Loop |
Interval |
10.0 km |
40:42 |
4:05 |
|
| 9/12/2015 |
Run |
Hesketh Loop |
Repetitions |
2.0 km |
8:09 |
4:05 |
|
| 6/4/2015 |
Run |
Hesketh/Stompdoring/Lucky Bean Loop |
Threshold |
17.0 km |
1:09:24 |
4:05 |
|
| 3/26/2015 |
Run |
Hesketh Loop |
Interval |
10.0 km |
40:54 |
4:06 |
|
| 2/26/2015 |
Run |
Hesketh Loop |
Interval |
10.0 km |
41:08 |
4:07 |
|
| 8/11/2015 |
Run |
Hesketh/Stompdoring/Lucky Bean Loop |
Threshold |
13.0 km |
53:47 |
4:09 |
|
| 3/31/2015 |
Run |
Hesketh Loop |
Interval |
6.0 km |
24:54 |
4:09 |
|
| 3/12/2015 |
Run |
Hesketh Loop |
Interval |
8.0 km |
33:17 |
4:10 |
|
| 5/28/2015 |
Run |
Hesketh/Stompdoring/Lucky Bean Loop |
Threshold |
17.0 km |
1:10:45 |
4:10 |
|
| 3/3/2015 |
Run |
Hesketh Loop |
Interval |
6.0 km |
25:04 |
4:11 |
|
| 8/1/2015 |
Run |
Randburg Harriers Track |
Interval |
5.7 km |
23:39 |
4:12 |
|
| 10/20/2015 |
Run |
Viscount/Muskowiet 12 km |
Progression |
12.0 km |
50:14 |
4:12 |
|
| 2/5/2015 |
Run |
Hesketh Loop |
Interval |
10.0 km |
42:03 |
4:13 |
|
| 5/23/2015 |
Run |
Wekker |
Hill |
11.5 km |
48:55 |
4:16 |
|
| 12/2/2014 |
Run |
Out and back |
Marathon Pace |
7.0 km |
29:48 |
4:16 |
|
| 5/1/2015 |
Run |
Wekker |
Fartlek |
7.0 km |
30:01 |
4:18 |
|
| 3/19/2015 |
Run |
LuckyBean to Bizana 10 km |
Fartlek |
10.0 km |
42:54 |
4:18 |
|
| 6/11/2015 |
Run |
Hesketh Loop |
Interval |
10.0 km |
42:57 |
4:18 |
|
| 9/19/2015 |
Run |
Salomon City Trail (WITS) |
Race |
9.3 km |
39:48 |
4:19 |
|
| 11/29/2014 |
Run |
Delmas Park |
Repetitions |
3.8 km |
16:32 |
4:22 |
|
| 7/30/2015 |
Run |
De Ville 9km |
Easy |
9.5 km |
41:41 |
4:24 |
|
| 8/11/2016 |
Run |
Lynnwood |
Easy |
14.0 km |
1:01:26 |
4:24 |
|
| 5/7/2015 |
Run |
Wekker |
Fartlek |
7.0 km |
30:45 |
4:24 |
|
| 10/6/2015 |
Run |
Out and back |
Easy |
14.0 km |
1:01:39 |
4:25 |
|
| 8/30/2016 |
Run |
Lynnwood |
Easy |
13.5 km |
59:42 |
4:26 |
|
| 8/30/2015 |
Run |
HPC to Fort Klapperkop |
Long |
25.0 km |
1:50:33 |
4:26 |
|
| 10/24/2016 |
Run |
Lynnwood |
Easy |
13.5 km |
1:00:01 |
4:27 |
|
| 11/10/2016 |
Run |
HPC/Hatfield/Tuks Res |
Easy |
13.5 km |
1:00:01 |
4:27 |
|
| 7/21/2016 |
Run |
Lynnwood |
Moderate |
14.0 km |
1:02:18 |
4:27 |
|
| 11/17/2016 |
Run |
HPC/Hatfield/Tuks Res |
Easy |
13.5 km |
1:00:16 |
4:28 |
|
| 9/12/2015 |
Run |
Cool Down |
Easy |
3.5 km |
15:47 |
4:31 |
|
| 6/16/2015 |
Run |
Hesketh Loop |
Interval |
5.0 km |
22:34 |
4:31 |
|
| 9/28/2015 |
Run |
Cork Tree St 8km |
Easy |
8.0 km |
36:07 |
4:31 |
|
| 8/3/2016 |
Run |
Delmas + Lucky Bean |
Easy |
15.5 km |
1:10:09 |
4:32 |
|
| 9/5/2015 |
Run |
Cool Down |
Recovery |
4.8 km |
21:49 |
4:33 |
|
| 8/8/2015 |
Run |
Cool Down |
Easy |
3.5 km |
15:56 |
4:34 |
|
| 8/18/2016 |
Run |
Lynnwood |
Easy |
13.0 km |
59:15 |
4:34 |
|
| 11/22/2016 |
Run |
HPC/Hatfield/Tuks Res |
Easy |
6.5 km |
29:52 |
4:36 |
|
| 2/10/2015 |
Run |
Cool Down |
Easy |
1.1 km |
5:04 |
4:36 |
|
| 11/20/2015 |
Run |
LuckyBean to Bizana 10 km |
Easy |
10.0 km |
46:04 |
4:37 |
|
| 11/29/2014 |
Run |
Warm Up |
Easy |
4.8 km |
22:08 |
4:37 |
|
| 12/25/2014 |
Run |
Cool Down |
Easy |
3.0 km |
13:50 |
4:37 |
|
| 11/4/2015 |
Run |
Muskowiet 13 km |
Easy |
13.0 km |
59:58 |
4:37 |
|
| 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 |
|
| 3/17/2015 |
Run |
Cool Down |
Easy |
3.0 km |
13:53 |
4:38 |
|
| 10/18/2016 |
Run |
Lynnwood Reversed |
Easy |
11.5 km |
53:13 |
4:38 |
|
| 11/25/2015 |
Run |
Viscount/Lucky Bean 13km |
Easy |
13.0 km |
1:00:18 |
4:39 |
|
| 3/12/2015 |
Run |
Cool Down |
Easy |
4.0 km |
18:35 |
4:39 |
|
| 12/28/2015 |
Run |
Manne 13 km |
Easy |
13.0 km |
1:00:29 |
4:40 |
|
| 9/6/2016 |
Run |
|
Easy |
8.0 km |
37:26 |
4:40 |
|
| 8/8/2015 |
Run |
Warm Up |
Easy |
2.0 km |
9:19 |
4:40 |
|
| 2/10/2015 |
Run |
Warm Up |
Easy |
3.5 km |
16:18 |
4:40 |
|
| 11/24/2014 |
Run |
Wekker |
Easy |
6.5 km |
30:18 |
4:40 |
|
| 9/12/2015 |
Run |
Warm Up |
Easy |
3.5 km |
16:21 |
4:41 |
|
| 12/21/2015 |
Run |
Manne 13 km |
Easy |
13.0 km |
1:00:46 |
4:41 |
|
| 10/11/2016 |
Run |
HPC/Hatfield/Tuks Res |
Easy |
9.5 km |
44:26 |
4:41 |
|
| 3/7/2015 |
Run |
Cool Down |
Recovery |
3.0 km |
14:06 |
4:43 |
|
| 7/25/2016 |
Run |
Lynnwood 10km |
Easy |
10.0 km |
47:02 |
4:43 |
|
| 12/9/2015 |
Run |
LuckyBean to Bizana 10 km |
Easy |
10.0 km |
47:05 |
4:43 |
|
| 3/3/2015 |
Run |
Cool Down |
Easy |
3.5 km |
16:31 |
4:44 |
|
| 2/5/2015 |
Run |
Warm Up |
Easy |
3.0 km |
14:11 |
4:44 |
|
| 3/3/2015 |
Run |
Warm Up |
Easy |
3.5 km |
16:33 |
4:44 |
|
| 7/28/2016 |
Run |
Lynnwood |
Easy |
12.0 km |
56:50 |
4:45 |
|
| 10/16/2015 |
Run |
Cork Tree to De Ville |
Easy |
9.0 km |
42:38 |
4:45 |
|
| 3/28/2016 |
Run |
Wekker to Garsfontein via Primula |
Easy |
9.5 km |
45:03 |
4:45 |
|
| 3/12/2015 |
Run |
Warm Up |
Easy |
3.5 km |
16:37 |
4:45 |
|
| 11/27/2014 |
Run |
WITS Education Track |
Interval |
10.0 km |
47:30 |
4:45 |
|
| 11/9/2015 |
Run |
Lucky Bean 11km |
Easy |
11.0 km |
52:15 |
4:45 |
|
| 7/6/2016 |
Run |
Lynnwood |
Easy |
13.0 km |
1:01:45 |
4:45 |
|
| 12/14/2015 |
Run |
Out and back |
Easy |
13.0 km |
1:01:45 |
4:46 |
|
| 1/30/2017 |
Run |
Wekker |
Easy |
6.5 km |
30:53 |
4:46 |
|
| 11/29/2014 |
Run |
Cool Down |
Easy |
4.5 km |
21:24 |
4:46 |
|
| 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 |
|
| 4/7/2015 |
Run |
Cool Down |
Easy |
3.0 km |
14:19 |
4:47 |
|