Workouts


Summary
wait
Date ▼ Activity Course Type Distance Duration Pace  
8/2/2012 Run
Lenn Smith Loops
Threshold 8.0 km 34:21 4:18
8/1/2012 Run
Lenn Smith Loops
Easy 8.0 km 38:44 4:51
7/31/2012 Run
WITS
Interval 7.0 km 38:30 5:30
7/29/2012 Run
Garsfontein via Jacques and RUbenstein
Long 15.5 km 1:17:04 4:58
7/28/2012 Run
Zwartkop Road Race
Race 10.0 km 39:39 3:58
7/26/2012 Run
Centurion Nike Long Route
Time Trial 5.3 km 20:51 3:57
7/25/2012 Run
Witdoring
Easy 8.0 km 39:16 4:55
7/24/2012 Run
WITS
Interval 10.0 km 44:20 4:26
7/22/2012 Run
Hans Strijdom
Long 18.7 km 1:50:31 5:55
7/21/2012 Run
Witdoring
Easy 8.1 km 40:58 5:04
7/19/2012 Run
WITS
Hill 10.0 km 44:50 4:29
7/18/2012 Run
Witdoring
Easy 8.1 km 39:19 4:52
7/17/2012 Run
WITS
Interval 10.0 km 46:15 4:38
7/15/2012 Run
Breakthru Midrand
Race 15.0 km 1:05:40 4:23
7/14/2012 Run
Witdoring
Easy 8.1 km 39:45 4:55
7/12/2012 Run
Centurion Nike Long Route
Time Trial 5.3 km 20:54 3:57
7/11/2012 Run
De Villebois
Easy 6.1 km 31:17 5:09
7/10/2012 Run
Witdoring
Hill 8.1 km 37:50 4:41
7/8/2012 Run
Cornwall View
Long 16.5 km 1:31:21 5:33
7/5/2012 Run
Centurion Nike Long Route
Time Trial 5.3 km 21:24 4:03
7/4/2012 Run
WITS
Easy 6.0 km 30:26 5:05
7/3/2012 Run
Lenn Smith Loops
Hill 8.0 km 37:36 4:42
7/1/2012 Run
Garsfontein via Jacques and RUbenstein
Long 13.0 km 1:07:34 5:13
6/30/2012 Run   Race 10.5 km 42:24 4:03
6/27/2012 Run
WITS
Recovery 8.0 km 42:26 5:19
6/26/2012 Run
WITS
Hill 10.0 km 45:06 4:31
6/24/2012 Run
Garsfontein via Jacques and RUbenstein
Long 15.5 km 1:20:08 5:10
6/23/2012 Run
Take 5 Relay
Race 5.0 km 17:49 3:34
6/21/2012 Run
Centurion Nike Short Route
Time Trial 3.5 km 13:14 3:51
6/20/2012 Run
Rubenstein via Paul and Jacques
Moderate 10.0 km 47:28 4:46
6/19/2012 Run
Pilditch Stadium
Repetitions 5.2 km 21:01 4:03
6/18/2012 Run
Benoni
Time Trial 4.7 km 24:20 5:14
6/17/2012 Run
Garsfontein via Jacques and RUbenstein
Long 13.5 km 1:24:10 6:15
6/16/2012 Run
Garsfontein via Wekker St
Easy 9.9 km 48:50 4:56
6/14/2012 Run
Centurion Nike Short Route
Time Trial 3.5 km 14:45 4:17
6/13/2012 Run
WITS
Easy 10.0 km 50:08 5:01
6/12/2012 Run
WITS
Repetitions 8.0 km 41:10 5:09
6/10/2012 Run
Garsfontein via Jacques and RUbenstein
Long 13.0 km 1:23:34 6:27
6/9/2012 Run
Silver Oaks Crossing Race of Faith
Race 15.0 km 1:01:41 4:07
6/7/2012 Run
WITS
Hill 10.0 km 47:55 4:48
6/5/2012 Run
Witdoring
Threshold 9.2 km 45:03 4:56
6/3/2012 Run
Garsfontein via Jacques and RUbenstein
Recovery 15.5 km 1:28:00 5:41
6/2/2012 Run
Rubenstein via Paul and Jacques
Recovery 9.5 km 47:29 5:02
5/31/2012 Run   Recovery 8.4 km 44:56 5:21
5/30/2012 Run   Recovery 8.0 km 39:56 5:00
5/29/2012 Run   Recovery 10.0 km 42:40 4:16
5/26/2012 Run   Recovery 10.0 km 49:05 4:55
5/24/2012 Run   Recovery 8.0 km 41:15 5:10
5/23/2012 Run   Recovery 8.0 km 39:55 5:00
5/22/2012 Run   Recovery 7.0 km 35:40 5:06
5/21/2012 Run   Recovery 8.0 km 42:56 5:22
5/20/2012 Run   Recovery 14.8 km 1:38:00 6:39
5/19/2012 Run
Mazda Road Race
Race 5.0 km 19:25 3:53
5/17/2012 Run   Recovery 8.2 km 40:22 4:55
5/16/2012 Run   Recovery 8.2 km 37:09 4:32
5/15/2012 Run   Recovery 4.0 km 15:41 3:56
5/14/2012 Run   Recovery 8.0 km 43:50 5:29
5/13/2012 Run   Recovery 13.0 km 1:22:24 6:21
5/12/2012 Run   Recovery 10.0 km 1:01:00 6:06
5/10/2012 Run   Recovery 8.0 km 42:45 5:21
5/9/2012 Run   Recovery 6.0 km 29:35 4:56
5/8/2012 Run   Recovery 8.0 km 37:30 4:42
5/6/2012 Run   Recovery 6.0 km 35:00 5:50
5/5/2012 Run
Jackie Mekler
Race 10.0 km 42:38 4:16
5/3/2012 Run   Recovery 6.0 km 32:40 5:27
5/1/2012 Run
Wally Hayward
Race 21.1 km 1:35:01 4:31
4/28/2012 Run   Recovery 7.0 km 37:45 5:24
4/27/2012 Run   Recovery 7.0 km 32:15 4:37
4/24/2012 Run   Recovery 6.0 km 26:45 4:28
4/22/2012 Run   Recovery 11.0 km 57:00 5:11
4/21/2012 Run   Recovery 8.0 km 42:15 5:17
4/19/2012 Run   Recovery 7.0 km 33:30 4:48
4/17/2012 Run   Recovery 6.0 km 37:08 6:12
4/16/2012 Run   Recovery 8.0 km 57:00 7:08
4/15/2012 Run
Slow Mag
Race 21.1 km 1:38:42 4:41
4/14/2012 Run   Recovery 6.0 km 33:30 5:35
4/12/2012 Run   Recovery 7.0 km 38:50 5:33
4/9/2012 Run   Recovery 16.0 km 1:31:00 5:42
4/7/2012 Run   Recovery 8.0 km 58:30 7:19
4/6/2012 Run   Recovery 6.0 km 43:00 7:10
4/4/2012 Run   Recovery 7.0 km 52:30 7:30
4/3/2012 Run   Recovery 10.0 km 46:50 4:41
4/1/2012 Run   Recovery 15.0 km 1:23:00 5:32
3/31/2012 Run   Recovery 8.0 km 37:16 4:40
3/29/2012 Run   Recovery 8.0 km 36:45 4:36
3/27/2012 Run   Recovery 8.0 km 45:25 5:41
3/25/2012 Run   Recovery 13.0 km 1:15:00 5:47
3/24/2012 Run   Recovery 7.0 km 39:41 5:41
3/21/2012 Run
Sunnypark Right to Run
Race 10.0 km 46:20 4:38
3/19/2012 Run   Recovery 5.0 km 38:00 7:36
3/18/2012 Run   Recovery 12.0 km 1:05:00 5:25
3/17/2012 Run   Recovery 7.0 km 37:30 5:22
3/15/2012 Run   Recovery 8.0 km 39:00 4:53
3/13/2012 Run   Recovery 7.0 km 40:25 5:47
3/11/2012 Run   Recovery 11.0 km 1:03:30 5:47
3/10/2012 Run   Recovery 6.0 km 34:00 5:40
3/8/2012 Run   Recovery 8.0 km 43:08 5:24
3/6/2012 Run   Recovery 6.0 km 33:13 5:33
3/4/2012 Run   Recovery 10.0 km 57:30 5:45
3/3/2012 Run   Recovery 8.0 km 48:36 6:05