Workouts

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Date Activity Course Type ▲ Distance Duration Pace   5/3/2012 Run   Recovery 6.0 km 32:40 5:27 5/6/2012 Run   Recovery 6.0 km 35:00 5:50 5/8/2012 Run   Recovery 8.0 km 37:30 4:42 5/9/2012 Run   Recovery 6.0 km 29:35 4:56 5/10/2012 Run   Recovery 8.0 km 42:45 5:21 5/12/2012 Run   Recovery 10.0 km 1:01:00 6:06 5/13/2012 Run   Recovery 13.0 km 1:22:24 6:21 5/14/2012 Run   Recovery 8.0 km 43:50 5:29 5/15/2012 Run   Recovery 4.0 km 15:41 3:56 5/16/2012 Run   Recovery 8.2 km 37:09 4:32 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 6/2/2012 Run Rubenstein via Paul and Jacques Recovery 9.5 km 47:29 5:02 6/3/2012 Run Garsfontein via Jacques and RUbenstein Recovery 15.5 km 1:28:00 5:41 6/27/2012 Run WITS Recovery 8.0 km 42:26 5:19 8/2/2012 Run Centurion Nike Long Route Recovery 5.3 km 31:06 5:53 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 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 9/23/2012 Run Witdoring Recovery 8.0 km 46:23 5:48 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 11/21/2012 Run WITS Recovery 6.0 km 31:19 5:13 11/22/2012 Run Centurion Nike Long Route Recovery 5.2 km 26:56 5:14 12/5/2012 Run WITS Recovery 6.9 km 36:01 5:12 12/12/2012 Run WITS Recovery 6.1 km 30:01 4:55 6/14/2012 Run Centurion Nike Short Route Time Trial 3.5 km 14:45 4:17 6/18/2012 Run Benoni Time Trial 4.7 km 24:20 5:14 6/21/2012 Run Centurion Nike Short Route Time Trial 3.5 km 13:14 3:51 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 8/16/2012 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 12/6/2012 Run Centurion Nike Long Route Time Trial 5.2 km 19:24 3:43 12/13/2012 Run Centurion Nike Short Route Time Trial 3.5 km 12:21 3:32 6/12/2012 Run WITS Repetitions 8.0 km 41:10 5:09 6/19/2012 Run Pilditch Stadium Repetitions 5.2 km 21:01 4:03 8/21/2012 Run WITS Marathon Pace 12.0 km 55:51 4:40 8/29/2012 Run WITS Marathon Pace 12.8 km 59:29 4:39 9/4/2012 Run Cornwall View Marathon Pace 14.0 km 1:05:28 4:41 9/12/2012 Run Cornwall View Marathon Pace 15.1 km 1:10:34 4:40 9/19/2012 Run WITS Marathon Pace 14.0 km 1:06:11 4:44 10/3/2012 Run Grahamstown Marathon Pace 14.0 km 1:05:44 4:42 10/10/2012 Run WITS Marathon Pace 16.0 km 1:11:52 4:29 10/17/2012 Run WITS Marathon Pace 14.0 km 1:04:00 4:35 10/23/2012 Run WITS Marathon Pace 10.0 km 43:23 4:21 10/31/2012 Run WITS Marathon Pace 7.0 km 33:33 4:47 6/20/2012 Run Rubenstein via Paul and Jacques Moderate 10.0 km 47:28 4:46 12/27/2012 Run Wekker St Moderate 6.3 km 28:00 4:25