Workouts


Summary
wait
Date Activity Course ▲ Type Distance Duration Pace  
3/21/2012 Run
Sunnypark Right to Run
Race 10.0 km 46:20 4:38
6/23/2012 Run
Take 5 Relay
Race 5.0 km 17:49 3:34
11/10/2012 Run
Timbavati/Paul
Recovery 4.2 km 23:58 5:47
11/24/2012 Run
Tom Jenkins
Race 10.0 km 40:53 4:06
8/7/2012 Run
Treadmill
Interval 10.2 km 1:01:30 6:02
8/14/2012 Run
Treadmill
Interval 10.0 km 51:52 5:12
8/12/2012 Run
UNISA Lynwood
Long 26.3 km 2:18:13 5:15
8/21/2011 Run
Vodacom Country Challenge
Race 10.0 km 51:19 5:08
5/1/2012 Run
Wally Hayward
Race 21.1 km 1:35:01 4:31
8/26/2012 Run
Wanderers Half Marathon and 10km Road Race
Race 10.0 km 39:04 3:55
11/14/2012 Run
Wekker St
Threshold 6.0 km 24:07 4:02
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
6/5/2012 Run
Witdoring
Threshold 9.2 km 45:03 4:56
7/10/2012 Run
Witdoring
Hill 8.1 km 37:50 4:41
7/14/2012 Run
Witdoring
Easy 8.1 km 39:45 4:55
7/18/2012 Run
Witdoring
Easy 8.1 km 39:19 4:52
7/21/2012 Run
Witdoring
Easy 8.1 km 40:58 5:04
7/25/2012 Run
Witdoring
Easy 8.0 km 39:16 4:55
8/30/2012 Run
Witdoring
Easy 8.1 km 42:18 5:14
9/23/2012 Run
Witdoring
Recovery 8.0 km 46:23 5:48
9/29/2012 Run
Witdoring
Easy 8.0 km 40:06 5:00
10/9/2012 Run
Witdoring
Easy 8.1 km 39:36 4:53
10/16/2012 Run
Witdoring
Easy 8.0 km 39:13 4:54
12/15/2012 Run
Witdoring
Easy 8.1 km 36:46 4:35
12/19/2012 Run
Witdoring
Easy 8.1 km 36:46 4:33
12/22/2012 Run
Witdoring
Easy 8.0 km 39:53 5:00
6/7/2012 Run
WITS
Hill 10.0 km 47:55 4:48
6/12/2012 Run
WITS
Repetitions 8.0 km 41:10 5:09
6/13/2012 Run
WITS
Easy 10.0 km 50:08 5:01
6/26/2012 Run
WITS
Hill 10.0 km 45:06 4:31
6/27/2012 Run
WITS
Recovery 8.0 km 42:26 5:19
7/4/2012 Run
WITS
Easy 6.0 km 30:26 5:05
7/17/2012 Run
WITS
Interval 10.0 km 46:15 4:38
7/19/2012 Run
WITS
Hill 10.0 km 44:50 4:29
7/24/2012 Run
WITS
Interval 10.0 km 44:20 4:26
7/31/2012 Run
WITS
Interval 7.0 km 38:30 5:30
8/21/2012 Run
WITS
Marathon Pace 12.0 km 55:51 4:40
8/22/2012 Run
WITS
Recovery 8.0 km 44:32 5:34
8/23/2012 Run
WITS
Recovery 9.1 km 47:58 5:17
8/29/2012 Run
WITS
Marathon Pace 12.8 km 59:29 4:39
9/11/2012 Run
WITS
Easy 10.0 km 51:50 5:11
9/13/2012 Run
WITS
Recovery 5.0 km 28:15 5:39
9/18/2012 Run
WITS
Recovery 10.0 km 52:11 5:14
9/19/2012 Run
WITS
Marathon Pace 14.0 km 1:06:11 4:44
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
10/17/2012 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
10/23/2012 Run
WITS
Marathon Pace 10.0 km 43:23 4:21
10/24/2012 Run
WITS
Easy 6.0 km 29:36 4:55
10/30/2012 Run
WITS
Easy 6.2 km 31:31 5:07
10/31/2012 Run
WITS
Marathon Pace 7.0 km 33:33 4:47
11/20/2012 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
11/28/2012 Run
WITS
Fartlek 8.0 km 38:32 4:49
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
12/12/2012 Run
WITS
Recovery 6.1 km 30:01 4:55
12/13/2012 Run
WITS
Interval 11.2 km 44:47 4:00
7/28/2012 Run
Zwartkop Road Race
Race 10.0 km 39:39 3:58