Workouts


Summary
wait
Date Activity ▲ Course Type Distance Duration Pace  
9/29/2012 Run
Witdoring
Easy 8.0 km 40:06 5:00
9/30/2012 Run
City2City
Race 21.1 km 1:25:28 4:04
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
10/7/2012 Run
Cornwall View and Rubenstein
Long 25.1 km 2:06:12 5:02
10/9/2012 Run
Witdoring
Easy 8.1 km 39:36 4:53
10/10/2012 Run
WITS
Marathon Pace 16.0 km 1:11:52 4:29
10/11/2012 Run
WITS
Fartlek 8.7 km 42:23 4:54
10/11/2012 Run
Centurion Nike Long Route
Time Trial 5.2 km 20:40 3:57
10/13/2012 Run
Rubenstein
Easy 12.0 km 59:04 4:56
10/14/2012 Run
Rubenstein Loops
Long 32.1 km 2:42:01 5:03
10/16/2012 Run
Witdoring
Easy 8.0 km 39:13 4:54
10/17/2012 Run
WITS
Marathon Pace 14.0 km 1:04:00 4:35
10/18/2012 Run
WITS
Easy 3.9 km 19:12 4:55
10/18/2012 Run
Centurion Nike Long Route
Time Trial 5.2 km 20:12 3:54
10/20/2012 Run
Rubenstein via Paul and Jacques
Easy 9.5 km 48:21 5:07
10/21/2012 Run
Cornwall View
Long 20.1 km 1:37:42 4:52
10/23/2012 Run
WITS
Marathon Pace 10.0 km 43:23 4:21
10/24/2012 Run
WITS
Easy 6.0 km 29:36 4:55
10/27/2012 Run
Run/Walk for Life Benoni
Easy 9.1 km 43:58 4:51
10/28/2012 Run
Cornwall View
Long 15.1 km 1:12:01 4:47
10/30/2012 Run
WITS
Easy 6.2 km 31:31 5:07
10/31/2012 Run
WITS
Marathon Pace 7.0 km 33:33 4:47
11/4/2012 Run
Soweto Marathon
Race 42.2 km 3:38:10 5:11
11/8/2012 Run
Centurion Nike
Recovery 4.6 km 26:10 5:42
11/10/2012 Run
Timbavati/Paul
Recovery 4.2 km 23:58 5:47
11/11/2012 Run
Rubenstein via Paul and Jacques
Recovery 10.5 km 56:19 5:22
11/13/2012 Run
De Villebois
Easy 6.1 km 29:59 4:56
11/14/2012 Run
Wekker St
Threshold 6.0 km 24:07 4:02
11/15/2012 Run
Centurion Nike Long Route
Time Trial 5.2 km 21:10 4:03
11/17/2012 Run
Kollonade Retail Park
Race 10.0 km 39:17 3:56
11/18/2012 Run
Cornwall View
Long 15.1 km 1:10:43 4:41
11/20/2012 Run
WITS
Threshold 7.4 km 29:56 4:04
11/21/2012 Run
WITS
Recovery 6.0 km 31:19 5:13
11/22/2012 Run
WITS
Interval 10.0 km 44:18 4:26
11/22/2012 Run
Centurion Nike Long Route
Recovery 5.2 km 26:56 5:14
11/24/2012 Run
Tom Jenkins
Race 10.0 km 40:53 4:06
11/25/2012 Run
Cornwall View
Long 15.0 km 1:09:44 4:39
11/28/2012 Run
WITS
Fartlek 8.0 km 38:32 4:49
11/29/2012 Run
Out and back down Hesketh
Threshold 9.0 km 37:36 4:11
11/29/2012 Run
Centurion Nike Long Route
Easy 5.0 km 25:06 5:03
12/1/2012 Run
Cornwall View
Long 15.1 km 1:06:51 4:26
12/2/2012 Run
Rubenstein via Paul and Jacques
Easy 9.5 km 47:00 4:59
12/4/2012 Run
WITS
Interval 10.0 km 47:22 4:44
12/5/2012 Run
WITS
Recovery 6.9 km 36:01 5:12
12/6/2012 Run
WITS
Threshold 7.0 km 27:28 3:56
12/6/2012 Run
Centurion Nike Long Route
Time Trial 5.2 km 19:24 3:43
12/8/2012 Run
Great Weskoppies Run
Race 10.0 km 37:46 3:47
12/9/2012 Run
Cornwall View
Long 15.1 km 1:14:48 4:58
12/11/2012 Run
Out and back down Hesketh
Threshold 8.0 km 31:19 3:55
12/12/2012 Run
WITS
Recovery 6.1 km 30:01 4:55
12/13/2012 Run
Centurion Nike Short Route
Time Trial 3.5 km 12:21 3:32
12/13/2012 Run
WITS
Interval 11.2 km 44:47 4:00
12/15/2012 Run
Witdoring
Easy 8.1 km 36:46 4:35
12/16/2012 Run
Cornwall View
Long 15.1 km 1:09:13 4:36
12/18/2012 Run
Out and back down Hesketh
Threshold 10.7 km 43:20 4:04
12/19/2012 Run
Witdoring
Easy 8.1 km 36:46 4:33
12/20/2012 Run
Centurion Nike Long Route
Interval 7.2 km 29:12 4:05
12/22/2012 Run
Witdoring
Easy 8.0 km 39:53 5:00
12/23/2012 Run
Elardus Park
Easy 12.6 km 57:32 4:34
12/25/2012 Run
Wekker St
Easy 6.4 km 29:54 4:43
12/27/2012 Run
Wekker St
Moderate 6.3 km 28:00 4:25
12/29/2012 Run
Old Year's Race
Race 10.0 km 38:25 3:51