| Date |
Activity |
Course ▲ |
Type |
Distance |
Duration |
Pace |
|
| 5/17/2012 |
Run |
|
Recovery |
8.2 km |
40:22 |
4:55 |
 |
| 5/20/2012 |
Run |
|
Recovery |
14.8 km |
1:38:00 |
6:39 |
|
| 5/21/2012 |
Run |
|
Recovery |
8.0 km |
42:56 |
5:22 |
|
| 5/22/2012 |
Run |
|
Recovery |
7.0 km |
35:40 |
5:06 |
|
| 5/23/2012 |
Run |
|
Recovery |
8.0 km |
39:55 |
5:00 |
|
| 5/24/2012 |
Run |
|
Recovery |
8.0 km |
41:15 |
5:10 |
|
| 5/26/2012 |
Run |
|
Recovery |
10.0 km |
49:05 |
4:55 |
|
| 5/29/2012 |
Run |
|
Recovery |
10.0 km |
42:40 |
4:16 |
|
| 5/30/2012 |
Run |
|
Recovery |
8.0 km |
39:56 |
5:00 |
|
| 5/31/2012 |
Run |
|
Recovery |
8.4 km |
44:56 |
5:21 |
|
| 6/30/2012 |
Run |
|
Race |
10.5 km |
42:24 |
4:03 |
|
| 1/14/2012 |
Run |
Benoni |
Easy |
7.0 km |
40:00 |
5:43 |
|
| 6/18/2012 |
Run |
Benoni |
Time Trial |
4.7 km |
24:20 |
5:14 |
|
| 8/4/2012 |
Run |
Benoni |
Easy |
9.0 km |
42:30 |
4:44 |
|
| 8/5/2012 |
Run |
Benoni |
Long |
20.9 km |
1:41:48 |
4:53 |
|
| 9/5/2012 |
Run |
Benoni |
Easy |
10.1 km |
49:01 |
4:52 |
|
| 9/8/2012 |
Run |
Benoni |
Easy |
10.0 km |
49:11 |
4:56 |
|
| 7/15/2012 |
Run |
Breakthru Midrand |
Race |
15.0 km |
1:05:40 |
4:23 |
|
| 8/9/2012 |
Run |
Castle Walk |
Race |
10.0 km |
42:05 |
4:13 |
|
| 11/8/2012 |
Run |
Centurion Nike |
Recovery |
4.6 km |
26:10 |
5:42 |
|
| 7/5/2012 |
Run |
Centurion Nike Long Route |
Time Trial |
5.3 km |
21:24 |
4:03 |
|
| 7/12/2012 |
Run |
Centurion Nike Long Route |
Time Trial |
5.3 km |
20:54 |
3:57 |
|
| 7/26/2012 |
Run |
Centurion Nike Long Route |
Time Trial |
5.3 km |
20:51 |
3:57 |
|
| 8/2/2012 |
Run |
Centurion Nike Long Route |
Recovery |
5.3 km |
31:06 |
5:53 |
|
| 8/16/2012 |
Run |
Centurion Nike Long Route |
Time Trial |
5.3 km |
21:20 |
4:02 |
|
| 9/13/2012 |
Run |
Centurion Nike Long Route |
Time Trial |
5.3 km |
23:18 |
4:24 |
|
| 10/11/2012 |
Run |
Centurion Nike Long Route |
Time Trial |
5.2 km |
20:40 |
3:57 |
|
| 10/18/2012 |
Run |
Centurion Nike Long Route |
Time Trial |
5.2 km |
20:12 |
3:54 |
|
| 11/15/2012 |
Run |
Centurion Nike Long Route |
Time Trial |
5.2 km |
21:10 |
4:03 |
|
| 11/22/2012 |
Run |
Centurion Nike Long Route |
Recovery |
5.2 km |
26:56 |
5:14 |
|
| 11/29/2012 |
Run |
Centurion Nike Long Route |
Easy |
5.0 km |
25:06 |
5:03 |
|
| 12/6/2012 |
Run |
Centurion Nike Long Route |
Time Trial |
5.2 km |
19:24 |
3:43 |
|
| 12/20/2012 |
Run |
Centurion Nike Long Route |
Interval |
7.2 km |
29:12 |
4:05 |
|
| 6/14/2012 |
Run |
Centurion Nike Short Route |
Time Trial |
3.5 km |
14:45 |
4:17 |
|
| 6/21/2012 |
Run |
Centurion Nike Short Route |
Time Trial |
3.5 km |
13:14 |
3:51 |
|
| 12/13/2012 |
Run |
Centurion Nike Short Route |
Time Trial |
3.5 km |
12:21 |
3:32 |
|
| 9/30/2012 |
Run |
City2City |
Race |
21.1 km |
1:25:28 |
4:04 |
|
| 7/8/2012 |
Run |
Cornwall View |
Long |
16.5 km |
1:31:21 |
5:33 |
|
| 9/2/2012 |
Run |
Cornwall View |
Long |
28.1 km |
2:21:37 |
5:03 |
|
| 9/4/2012 |
Run |
Cornwall View |
Marathon Pace |
14.0 km |
1:05:28 |
4:41 |
|
| 9/9/2012 |
Run |
Cornwall View |
Long |
30.3 km |
2:30:42 |
4:59 |
|
| 9/12/2012 |
Run |
Cornwall View |
Marathon Pace |
15.1 km |
1:10:34 |
4:40 |
|
| 10/21/2012 |
Run |
Cornwall View |
Long |
20.1 km |
1:37:42 |
4:52 |
|
| 10/28/2012 |
Run |
Cornwall View |
Long |
15.1 km |
1:12:01 |
4:47 |
|
| 11/18/2012 |
Run |
Cornwall View |
Long |
15.1 km |
1:10:43 |
4:41 |
|
| 11/25/2012 |
Run |
Cornwall View |
Long |
15.0 km |
1:09:44 |
4:39 |
|
| 12/1/2012 |
Run |
Cornwall View |
Long |
15.1 km |
1:06:51 |
4:26 |
|
| 12/9/2012 |
Run |
Cornwall View |
Long |
15.1 km |
1:14:48 |
4:58 |
|
| 12/16/2012 |
Run |
Cornwall View |
Long |
15.1 km |
1:09:13 |
4:36 |
|
| 8/19/2012 |
Run |
Cornwall View and Rubenstein |
Long |
18.5 km |
1:29:54 |
4:52 |
|
| 10/7/2012 |
Run |
Cornwall View and Rubenstein |
Long |
25.1 km |
2:06:12 |
5:02 |
|
| 7/11/2012 |
Run |
De Villebois |
Easy |
6.1 km |
31:17 |
5:09 |
|
| 11/13/2012 |
Run |
De Villebois |
Easy |
6.1 km |
29:59 |
4:56 |
|
| 2/25/2012 |
Run |
Deloitte Pretoria |
Race |
10.0 km |
45:44 |
4:35 |
|
| 9/1/2012 |
Run |
Ebotse Parkrun |
Race |
5.0 km |
19:57 |
4:00 |
|
| 12/23/2012 |
Run |
Elardus Park |
Easy |
12.6 km |
57:32 |
4:34 |
|
| 6/3/2012 |
Run |
Garsfontein via Jacques and RUbenstein |
Recovery |
15.5 km |
1:28:00 |
5:41 |
|
| 6/10/2012 |
Run |
Garsfontein via Jacques and RUbenstein |
Long |
13.0 km |
1:23:34 |
6:27 |
|
| 6/17/2012 |
Run |
Garsfontein via Jacques and RUbenstein |
Long |
13.5 km |
1:24:10 |
6:15 |
|
| 6/24/2012 |
Run |
Garsfontein via Jacques and RUbenstein |
Long |
15.5 km |
1:20:08 |
5:10 |
|
| 7/1/2012 |
Run |
Garsfontein via Jacques and RUbenstein |
Long |
13.0 km |
1:07:34 |
5:13 |
|
| 7/29/2012 |
Run |
Garsfontein via Jacques and RUbenstein |
Long |
15.5 km |
1:17:04 |
4:58 |
|
| 6/16/2012 |
Run |
Garsfontein via Wekker St |
Easy |
9.9 km |
48:50 |
4:56 |
|
| 10/3/2012 |
Run |
Grahamstown |
Marathon Pace |
14.0 km |
1:05:44 |
4:42 |
|
| 10/4/2012 |
Run |
Grahamstown |
Easy |
10.3 km |
54:24 |
5:18 |
|
| 12/17/2011 |
Run |
Great Weskoppies Business of Fun Run |
Recovery |
6.5 km |
28:00 |
4:19 |
|
| 12/8/2012 |
Run |
Great Weskoppies Run |
Race |
10.0 km |
37:46 |
3:47 |
|
| 7/22/2012 |
Run |
Hans Strijdom |
Long |
18.7 km |
1:50:31 |
5:55 |
|
| 9/22/2012 |
Run |
Irene Spring Race |
Race |
21.1 km |
1:28:08 |
4:11 |
|
| 5/5/2012 |
Run |
Jackie Mekler |
Race |
10.0 km |
42:38 |
4:16 |
|
| 9/15/2012 |
Run |
Jacques St |
Easy |
10.0 km |
52:00 |
5:14 |
|
| 11/17/2012 |
Run |
Kollonade Retail Park |
Race |
10.0 km |
39:17 |
3:56 |
|
| 9/6/2012 |
Run |
Lenn Smith Fun Run |
Race |
4.0 km |
14:42 |
3:44 |
|
| 7/3/2012 |
Run |
Lenn Smith Loops |
Hill |
8.0 km |
37:36 |
4:42 |
|
| 8/1/2012 |
Run |
Lenn Smith Loops |
Easy |
8.0 km |
38:44 |
4:51 |
|
| 8/2/2012 |
Run |
Lenn Smith Loops |
Threshold |
8.0 km |
34:21 |
4:18 |
|
| 8/8/2012 |
Run |
Lenn Smith Loops |
Easy |
8.0 km |
38:55 |
4:52 |
|
| 8/15/2012 |
Run |
Lenn Smith Loops |
Easy |
8.0 km |
38:22 |
4:48 |
|
| 8/16/2012 |
Run |
Lenn Smith Loops |
Threshold |
8.0 km |
33:28 |
4:11 |
|
| 5/19/2012 |
Run |
Mazda Road Race |
Race |
5.0 km |
19:25 |
3:53 |
|
| 12/29/2012 |
Run |
Old Year's Race |
Race |
10.0 km |
38:25 |
3:51 |
|
| 11/29/2012 |
Run |
Out and back down Hesketh |
Threshold |
9.0 km |
37:36 |
4:11 |
|
| 12/11/2012 |
Run |
Out and back down Hesketh |
Threshold |
8.0 km |
31:19 |
3:55 |
|
| 12/18/2012 |
Run |
Out and back down Hesketh |
Threshold |
10.7 km |
43:20 |
4:04 |
|
| 6/19/2012 |
Run |
Pilditch Stadium |
Repetitions |
5.2 km |
21:01 |
4:03 |
|
| 11/16/2011 |
Run |
Rowlin National Brokers |
Race |
10.0 km |
48:00 |
4:48 |
|
| 10/13/2012 |
Run |
Rubenstein |
Easy |
12.0 km |
59:04 |
4:56 |
|
| 9/16/2012 |
Run |
Rubenstein Loops |
Long |
33.0 km |
3:11:52 |
5:49 |
|
| 10/14/2012 |
Run |
Rubenstein Loops |
Long |
32.1 km |
2:42:01 |
5:03 |
|
| 6/2/2012 |
Run |
Rubenstein via Paul and Jacques |
Recovery |
9.5 km |
47:29 |
5:02 |
|
| 6/20/2012 |
Run |
Rubenstein via Paul and Jacques |
Moderate |
10.0 km |
47:28 |
4:46 |
|
| 8/11/2012 |
Run |
Rubenstein via Paul and Jacques |
Easy |
9.5 km |
47:30 |
5:02 |
|
| 8/18/2012 |
Run |
Rubenstein via Paul and Jacques |
Easy |
10.0 km |
47:57 |
4:48 |
|
| 10/20/2012 |
Run |
Rubenstein via Paul and Jacques |
Easy |
9.5 km |
48:21 |
5:07 |
|
| 11/11/2012 |
Run |
Rubenstein via Paul and Jacques |
Recovery |
10.5 km |
56:19 |
5:22 |
|
| 12/2/2012 |
Run |
Rubenstein via Paul and Jacques |
Easy |
9.5 km |
47:00 |
4:59 |
|
| 10/27/2012 |
Run |
Run/Walk for Life Benoni |
Easy |
9.1 km |
43:58 |
4:51 |
|
| 6/9/2012 |
Run |
Silver Oaks Crossing Race of Faith |
Race |
15.0 km |
1:01:41 |
4:07 |
|
| 4/15/2012 |
Run |
Slow Mag |
Race |
21.1 km |
1:38:42 |
4:41 |
|
| 11/4/2012 |
Run |
Soweto Marathon |
Race |
42.2 km |
3:38:10 |
5:11 |
|