| Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
| 12/13/2012 |
Run |
Centurion Nike Short Route |
Time Trial |
3.5 km |
12:21 |
3:32 |
 |
| 6/23/2012 |
Run |
Take 5 Relay |
Race |
5.0 km |
17:49 |
3:34 |
|
| 12/6/2012 |
Run |
Centurion Nike Long Route |
Time Trial |
5.2 km |
19:24 |
3:43 |
|
| 9/6/2012 |
Run |
Lenn Smith Fun Run |
Race |
4.0 km |
14:42 |
3:44 |
|
| 12/8/2012 |
Run |
Great Weskoppies Run |
Race |
10.0 km |
37:46 |
3:47 |
|
| 6/21/2012 |
Run |
Centurion Nike Short Route |
Time Trial |
3.5 km |
13:14 |
3:51 |
|
| 12/29/2012 |
Run |
Old Year's Race |
Race |
10.0 km |
38:25 |
3:51 |
|
| 5/19/2012 |
Run |
Mazda Road Race |
Race |
5.0 km |
19:25 |
3:53 |
|
| 10/18/2012 |
Run |
Centurion Nike Long Route |
Time Trial |
5.2 km |
20:12 |
3:54 |
|
| 8/26/2012 |
Run |
Wanderers Half Marathon and 10km Road Race |
Race |
10.0 km |
39:04 |
3:55 |
|
| 12/11/2012 |
Run |
Out and back down Hesketh |
Threshold |
8.0 km |
31:19 |
3:55 |
|
| 5/15/2012 |
Run |
|
Recovery |
4.0 km |
15:41 |
3:56 |
|
| 12/6/2012 |
Run |
WITS |
Threshold |
7.0 km |
27:28 |
3:56 |
|
| 11/17/2012 |
Run |
Kollonade Retail Park |
Race |
10.0 km |
39:17 |
3:56 |
|
| 7/26/2012 |
Run |
Centurion Nike Long Route |
Time Trial |
5.3 km |
20:51 |
3:57 |
|
| 7/12/2012 |
Run |
Centurion Nike Long Route |
Time Trial |
5.3 km |
20:54 |
3:57 |
|
| 10/11/2012 |
Run |
Centurion Nike Long Route |
Time Trial |
5.2 km |
20:40 |
3:57 |
|
| 7/28/2012 |
Run |
Zwartkop Road Race |
Race |
10.0 km |
39:39 |
3:58 |
|
| 9/1/2012 |
Run |
Ebotse Parkrun |
Race |
5.0 km |
19:57 |
4:00 |
|
| 12/13/2012 |
Run |
WITS |
Interval |
11.2 km |
44:47 |
4:00 |
|
| 11/14/2012 |
Run |
Wekker St |
Threshold |
6.0 km |
24:07 |
4:02 |
|
| 8/16/2012 |
Run |
Centurion Nike Long Route |
Time Trial |
5.3 km |
21:20 |
4:02 |
|
| 7/5/2012 |
Run |
Centurion Nike Long Route |
Time Trial |
5.3 km |
21:24 |
4:03 |
|
| 6/30/2012 |
Run |
|
Race |
10.5 km |
42:24 |
4:03 |
|
| 6/19/2012 |
Run |
Pilditch Stadium |
Repetitions |
5.2 km |
21:01 |
4:03 |
|
| 11/15/2012 |
Run |
Centurion Nike Long Route |
Time Trial |
5.2 km |
21:10 |
4:03 |
|
| 9/30/2012 |
Run |
City2City |
Race |
21.1 km |
1:25:28 |
4:04 |
|
| 12/18/2012 |
Run |
Out and back down Hesketh |
Threshold |
10.7 km |
43:20 |
4:04 |
|
| 11/20/2012 |
Run |
WITS |
Threshold |
7.4 km |
29:56 |
4:04 |
|
| 12/20/2012 |
Run |
Centurion Nike Long Route |
Interval |
7.2 km |
29:12 |
4:05 |
|
| 11/24/2012 |
Run |
Tom Jenkins |
Race |
10.0 km |
40:53 |
4:06 |
|
| 6/9/2012 |
Run |
Silver Oaks Crossing Race of Faith |
Race |
15.0 km |
1:01:41 |
4:07 |
|
| 9/22/2012 |
Run |
Irene Spring Race |
Race |
21.1 km |
1:28:08 |
4:11 |
|
| 11/29/2012 |
Run |
Out and back down Hesketh |
Threshold |
9.0 km |
37:36 |
4:11 |
|
| 8/16/2012 |
Run |
Lenn Smith Loops |
Threshold |
8.0 km |
33:28 |
4:11 |
|
| 8/9/2012 |
Run |
Castle Walk |
Race |
10.0 km |
42:05 |
4:13 |
|
| 5/5/2012 |
Run |
Jackie Mekler |
Race |
10.0 km |
42:38 |
4:16 |
|
| 5/29/2012 |
Run |
|
Recovery |
10.0 km |
42:40 |
4:16 |
|
| 6/14/2012 |
Run |
Centurion Nike Short Route |
Time Trial |
3.5 km |
14:45 |
4:17 |
|
| 8/2/2012 |
Run |
Lenn Smith Loops |
Threshold |
8.0 km |
34:21 |
4:18 |
|
| 12/17/2011 |
Run |
Great Weskoppies Business of Fun Run |
Recovery |
6.5 km |
28:00 |
4:19 |
|
| 10/23/2012 |
Run |
WITS |
Marathon Pace |
10.0 km |
43:23 |
4:21 |
|
| 7/15/2012 |
Run |
Breakthru Midrand |
Race |
15.0 km |
1:05:40 |
4:23 |
|
| 9/13/2012 |
Run |
Centurion Nike Long Route |
Time Trial |
5.3 km |
23:18 |
4:24 |
|
| 12/27/2012 |
Run |
Wekker St |
Moderate |
6.3 km |
28:00 |
4:25 |
|
| 12/1/2012 |
Run |
Cornwall View |
Long |
15.1 km |
1:06:51 |
4:26 |
|
| 11/22/2012 |
Run |
WITS |
Interval |
10.0 km |
44:18 |
4:26 |
|
| 7/24/2012 |
Run |
WITS |
Interval |
10.0 km |
44:20 |
4:26 |
|
| 4/24/2012 |
Run |
|
Recovery |
6.0 km |
26:45 |
4:28 |
|
| 10/10/2012 |
Run |
WITS |
Marathon Pace |
16.0 km |
1:11:52 |
4:29 |
|
| 7/19/2012 |
Run |
WITS |
Hill |
10.0 km |
44:50 |
4:29 |
|
| 9/15/2011 |
Run |
|
Recovery |
4.2 km |
18:54 |
4:30 |
|
| 5/1/2012 |
Run |
Wally Hayward |
Race |
21.1 km |
1:35:01 |
4:31 |
|
| 6/26/2012 |
Run |
WITS |
Hill |
10.0 km |
45:06 |
4:31 |
|
| 5/16/2012 |
Run |
|
Recovery |
8.2 km |
37:09 |
4:32 |
|
| 12/19/2012 |
Run |
Witdoring |
Easy |
8.1 km |
36:46 |
4:33 |
|
| 12/23/2012 |
Run |
Elardus Park |
Easy |
12.6 km |
57:32 |
4:34 |
|
| 12/15/2012 |
Run |
Witdoring |
Easy |
8.1 km |
36:46 |
4:35 |
|
| 10/17/2012 |
Run |
WITS |
Marathon Pace |
14.0 km |
1:04:00 |
4:35 |
|
| 2/25/2012 |
Run |
Deloitte Pretoria |
Race |
10.0 km |
45:44 |
4:35 |
|
| 12/16/2012 |
Run |
Cornwall View |
Long |
15.1 km |
1:09:13 |
4:36 |
|
| 3/29/2012 |
Run |
|
Recovery |
8.0 km |
36:45 |
4:36 |
|
| 4/27/2012 |
Run |
|
Recovery |
7.0 km |
32:15 |
4:37 |
|
| 7/17/2012 |
Run |
WITS |
Interval |
10.0 km |
46:15 |
4:38 |
|
| 3/21/2012 |
Run |
Sunnypark Right to Run |
Race |
10.0 km |
46:20 |
4:38 |
|
| 11/25/2012 |
Run |
Cornwall View |
Long |
15.0 km |
1:09:44 |
4:39 |
|
| 8/29/2012 |
Run |
WITS |
Marathon Pace |
12.8 km |
59:29 |
4:39 |
|
| 8/21/2012 |
Run |
WITS |
Marathon Pace |
12.0 km |
55:51 |
4:40 |
|
| 3/31/2012 |
Run |
|
Recovery |
8.0 km |
37:16 |
4:40 |
|
| 9/12/2012 |
Run |
Cornwall View |
Marathon Pace |
15.1 km |
1:10:34 |
4:40 |
|
| 7/10/2012 |
Run |
Witdoring |
Hill |
8.1 km |
37:50 |
4:41 |
|
| 9/4/2012 |
Run |
Cornwall View |
Marathon Pace |
14.0 km |
1:05:28 |
4:41 |
|
| 4/15/2012 |
Run |
Slow Mag |
Race |
21.1 km |
1:38:42 |
4:41 |
|
| 11/18/2012 |
Run |
Cornwall View |
Long |
15.1 km |
1:10:43 |
4:41 |
|
| 4/3/2012 |
Run |
|
Recovery |
10.0 km |
46:50 |
4:41 |
|
| 5/8/2012 |
Run |
|
Recovery |
8.0 km |
37:30 |
4:42 |
|
| 10/3/2012 |
Run |
Grahamstown |
Marathon Pace |
14.0 km |
1:05:44 |
4:42 |
|
| 7/3/2012 |
Run |
Lenn Smith Loops |
Hill |
8.0 km |
37:36 |
4:42 |
|
| 12/25/2012 |
Run |
Wekker St |
Easy |
6.4 km |
29:54 |
4:43 |
|
| 8/4/2012 |
Run |
Benoni |
Easy |
9.0 km |
42:30 |
4:44 |
|
| 12/4/2012 |
Run |
WITS |
Interval |
10.0 km |
47:22 |
4:44 |
|
| 9/19/2012 |
Run |
WITS |
Marathon Pace |
14.0 km |
1:06:11 |
4:44 |
|
| 6/20/2012 |
Run |
Rubenstein via Paul and Jacques |
Moderate |
10.0 km |
47:28 |
4:46 |
|
| 11/15/2011 |
Run |
|
Recovery |
6.5 km |
31:00 |
4:47 |
|
| 12/18/2011 |
Run |
|
Recovery |
6.5 km |
31:00 |
4:47 |
|
| 10/31/2012 |
Run |
WITS |
Marathon Pace |
7.0 km |
33:33 |
4:47 |
|
| 10/28/2012 |
Run |
Cornwall View |
Long |
15.1 km |
1:12:01 |
4:47 |
|
| 10/30/2011 |
Run |
|
Recovery |
4.6 km |
22:00 |
4:47 |
|
| 8/18/2012 |
Run |
Rubenstein via Paul and Jacques |
Easy |
10.0 km |
47:57 |
4:48 |
|
| 4/19/2012 |
Run |
|
Recovery |
7.0 km |
33:30 |
4:48 |
|
| 6/7/2012 |
Run |
WITS |
Hill |
10.0 km |
47:55 |
4:48 |
|
| 8/15/2012 |
Run |
Lenn Smith Loops |
Easy |
8.0 km |
38:22 |
4:48 |
|
| 11/16/2011 |
Run |
Rowlin National Brokers |
Race |
10.0 km |
48:00 |
4:48 |
|
| 11/19/2011 |
Run |
|
Recovery |
5.0 km |
24:00 |
4:48 |
|
| 11/28/2012 |
Run |
WITS |
Fartlek |
8.0 km |
38:32 |
4:49 |
|
| 3/1/2012 |
Run |
|
Recovery |
6.0 km |
28:53 |
4:49 |
|
| 10/27/2012 |
Run |
Run/Walk for Life Benoni |
Easy |
9.1 km |
43:58 |
4:51 |
|
| 8/1/2012 |
Run |
Lenn Smith Loops |
Easy |
8.0 km |
38:44 |
4:51 |
|
| 11/10/2011 |
Run |
|
Recovery |
6.4 km |
31:00 |
4:51 |
|
| 9/5/2012 |
Run |
Benoni |
Easy |
10.1 km |
49:01 |
4:52 |
|