| Date |
Activity |
Course ▼ |
Type |
Distance |
Duration |
Pace |
|
| 7/28/2012 |
Run |
Zwartkop Road Race |
Race |
10.0 km |
39:39 |
3:58 |
 |
| 12/13/2012 |
Run |
WITS |
Interval |
11.2 km |
44:47 |
4:00 |
|
| 12/12/2012 |
Run |
WITS |
Recovery |
6.1 km |
30:01 |
4:55 |
|
| 12/6/2012 |
Run |
WITS |
Threshold |
7.0 km |
27:28 |
3:56 |
|
| 12/5/2012 |
Run |
WITS |
Recovery |
6.9 km |
36:01 |
5:12 |
|
| 12/4/2012 |
Run |
WITS |
Interval |
10.0 km |
47:22 |
4:44 |
|
| 11/28/2012 |
Run |
WITS |
Fartlek |
8.0 km |
38:32 |
4:49 |
|
| 11/22/2012 |
Run |
WITS |
Interval |
10.0 km |
44:18 |
4:26 |
|
| 11/21/2012 |
Run |
WITS |
Recovery |
6.0 km |
31:19 |
5:13 |
|
| 11/20/2012 |
Run |
WITS |
Threshold |
7.4 km |
29:56 |
4:04 |
|
| 10/31/2012 |
Run |
WITS |
Marathon Pace |
7.0 km |
33:33 |
4:47 |
|
| 10/30/2012 |
Run |
WITS |
Easy |
6.2 km |
31:31 |
5:07 |
|
| 10/24/2012 |
Run |
WITS |
Easy |
6.0 km |
29:36 |
4:55 |
|
| 10/23/2012 |
Run |
WITS |
Marathon Pace |
10.0 km |
43:23 |
4:21 |
|
| 10/18/2012 |
Run |
WITS |
Easy |
3.9 km |
19:12 |
4:55 |
|
| 10/17/2012 |
Run |
WITS |
Marathon Pace |
14.0 km |
1:04:00 |
4:35 |
|
| 10/11/2012 |
Run |
WITS |
Fartlek |
8.7 km |
42:23 |
4:54 |
|
| 10/10/2012 |
Run |
WITS |
Marathon Pace |
16.0 km |
1:11:52 |
4:29 |
|
| 9/19/2012 |
Run |
WITS |
Marathon Pace |
14.0 km |
1:06:11 |
4:44 |
|
| 9/18/2012 |
Run |
WITS |
Recovery |
10.0 km |
52:11 |
5:14 |
|
| 9/13/2012 |
Run |
WITS |
Recovery |
5.0 km |
28:15 |
5:39 |
|
| 9/11/2012 |
Run |
WITS |
Easy |
10.0 km |
51:50 |
5:11 |
|
| 8/29/2012 |
Run |
WITS |
Marathon Pace |
12.8 km |
59:29 |
4:39 |
|
| 8/23/2012 |
Run |
WITS |
Recovery |
9.1 km |
47:58 |
5:17 |
|
| 8/22/2012 |
Run |
WITS |
Recovery |
8.0 km |
44:32 |
5:34 |
|
| 8/21/2012 |
Run |
WITS |
Marathon Pace |
12.0 km |
55:51 |
4:40 |
|
| 7/31/2012 |
Run |
WITS |
Interval |
7.0 km |
38:30 |
5:30 |
|
| 7/24/2012 |
Run |
WITS |
Interval |
10.0 km |
44:20 |
4:26 |
|
| 7/19/2012 |
Run |
WITS |
Hill |
10.0 km |
44:50 |
4:29 |
|
| 7/17/2012 |
Run |
WITS |
Interval |
10.0 km |
46:15 |
4:38 |
|
| 7/4/2012 |
Run |
WITS |
Easy |
6.0 km |
30:26 |
5:05 |
|
| 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 |
|
| 6/13/2012 |
Run |
WITS |
Easy |
10.0 km |
50:08 |
5:01 |
|
| 6/12/2012 |
Run |
WITS |
Repetitions |
8.0 km |
41:10 |
5:09 |
|
| 6/7/2012 |
Run |
WITS |
Hill |
10.0 km |
47:55 |
4:48 |
|
| 12/22/2012 |
Run |
Witdoring |
Easy |
8.0 km |
39:53 |
5:00 |
|
| 12/19/2012 |
Run |
Witdoring |
Easy |
8.1 km |
36:46 |
4:33 |
|
| 12/15/2012 |
Run |
Witdoring |
Easy |
8.1 km |
36:46 |
4:35 |
|
| 10/16/2012 |
Run |
Witdoring |
Easy |
8.0 km |
39:13 |
4:54 |
|
| 10/9/2012 |
Run |
Witdoring |
Easy |
8.1 km |
39:36 |
4:53 |
|
| 9/29/2012 |
Run |
Witdoring |
Easy |
8.0 km |
40:06 |
5:00 |
|
| 9/23/2012 |
Run |
Witdoring |
Recovery |
8.0 km |
46:23 |
5:48 |
|
| 8/30/2012 |
Run |
Witdoring |
Easy |
8.1 km |
42:18 |
5:14 |
|
| 7/25/2012 |
Run |
Witdoring |
Easy |
8.0 km |
39:16 |
4:55 |
|
| 7/21/2012 |
Run |
Witdoring |
Easy |
8.1 km |
40:58 |
5:04 |
|
| 7/18/2012 |
Run |
Witdoring |
Easy |
8.1 km |
39:19 |
4:52 |
|
| 7/14/2012 |
Run |
Witdoring |
Easy |
8.1 km |
39:45 |
4:55 |
|
| 7/10/2012 |
Run |
Witdoring |
Hill |
8.1 km |
37:50 |
4:41 |
|
| 6/5/2012 |
Run |
Witdoring |
Threshold |
9.2 km |
45:03 |
4:56 |
|
| 12/27/2012 |
Run |
Wekker St |
Moderate |
6.3 km |
28:00 |
4:25 |
|
| 12/25/2012 |
Run |
Wekker St |
Easy |
6.4 km |
29:54 |
4:43 |
|
| 11/14/2012 |
Run |
Wekker St |
Threshold |
6.0 km |
24:07 |
4:02 |
|
| 8/26/2012 |
Run |
Wanderers Half Marathon and 10km Road Race |
Race |
10.0 km |
39:04 |
3:55 |
|
| 5/1/2012 |
Run |
Wally Hayward |
Race |
21.1 km |
1:35:01 |
4:31 |
|
| 8/21/2011 |
Run |
Vodacom Country Challenge |
Race |
10.0 km |
51:19 |
5:08 |
|
| 8/12/2012 |
Run |
UNISA Lynwood |
Long |
26.3 km |
2:18:13 |
5:15 |
|
| 8/14/2012 |
Run |
Treadmill |
Interval |
10.0 km |
51:52 |
5:12 |
|
| 8/7/2012 |
Run |
Treadmill |
Interval |
10.2 km |
1:01:30 |
6:02 |
|
| 11/24/2012 |
Run |
Tom Jenkins |
Race |
10.0 km |
40:53 |
4:06 |
|
| 11/10/2012 |
Run |
Timbavati/Paul |
Recovery |
4.2 km |
23:58 |
5:47 |
|
| 6/23/2012 |
Run |
Take 5 Relay |
Race |
5.0 km |
17:49 |
3:34 |
|
| 3/21/2012 |
Run |
Sunnypark Right to Run |
Race |
10.0 km |
46:20 |
4:38 |
|
| 11/4/2012 |
Run |
Soweto Marathon |
Race |
42.2 km |
3:38:10 |
5:11 |
|
| 4/15/2012 |
Run |
Slow Mag |
Race |
21.1 km |
1:38:42 |
4:41 |
|
| 6/9/2012 |
Run |
Silver Oaks Crossing Race of Faith |
Race |
15.0 km |
1:01:41 |
4:07 |
|
| 10/27/2012 |
Run |
Run/Walk for Life Benoni |
Easy |
9.1 km |
43:58 |
4:51 |
|
| 12/2/2012 |
Run |
Rubenstein via Paul and Jacques |
Easy |
9.5 km |
47:00 |
4:59 |
|
| 11/11/2012 |
Run |
Rubenstein via Paul and Jacques |
Recovery |
10.5 km |
56:19 |
5:22 |
|
| 10/20/2012 |
Run |
Rubenstein via Paul and Jacques |
Easy |
9.5 km |
48:21 |
5:07 |
|
| 8/18/2012 |
Run |
Rubenstein via Paul and Jacques |
Easy |
10.0 km |
47:57 |
4:48 |
|
| 8/11/2012 |
Run |
Rubenstein via Paul and Jacques |
Easy |
9.5 km |
47:30 |
5:02 |
|
| 6/20/2012 |
Run |
Rubenstein via Paul and Jacques |
Moderate |
10.0 km |
47:28 |
4:46 |
|
| 6/2/2012 |
Run |
Rubenstein via Paul and Jacques |
Recovery |
9.5 km |
47:29 |
5:02 |
|
| 10/14/2012 |
Run |
Rubenstein Loops |
Long |
32.1 km |
2:42:01 |
5:03 |
|
| 9/16/2012 |
Run |
Rubenstein Loops |
Long |
33.0 km |
3:11:52 |
5:49 |
|
| 10/13/2012 |
Run |
Rubenstein |
Easy |
12.0 km |
59:04 |
4:56 |
|
| 11/16/2011 |
Run |
Rowlin National Brokers |
Race |
10.0 km |
48:00 |
4:48 |
|
| 6/19/2012 |
Run |
Pilditch Stadium |
Repetitions |
5.2 km |
21:01 |
4:03 |
|
| 12/18/2012 |
Run |
Out and back down Hesketh |
Threshold |
10.7 km |
43:20 |
4:04 |
|
| 12/11/2012 |
Run |
Out and back down Hesketh |
Threshold |
8.0 km |
31:19 |
3:55 |
|
| 11/29/2012 |
Run |
Out and back down Hesketh |
Threshold |
9.0 km |
37:36 |
4:11 |
|
| 12/29/2012 |
Run |
Old Year's Race |
Race |
10.0 km |
38:25 |
3:51 |
|
| 5/19/2012 |
Run |
Mazda Road Race |
Race |
5.0 km |
19:25 |
3:53 |
|
| 8/16/2012 |
Run |
Lenn Smith Loops |
Threshold |
8.0 km |
33:28 |
4:11 |
|
| 8/15/2012 |
Run |
Lenn Smith Loops |
Easy |
8.0 km |
38:22 |
4:48 |
|
| 8/8/2012 |
Run |
Lenn Smith Loops |
Easy |
8.0 km |
38:55 |
4:52 |
|
| 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 |
|
| 7/3/2012 |
Run |
Lenn Smith Loops |
Hill |
8.0 km |
37:36 |
4:42 |
|
| 9/6/2012 |
Run |
Lenn Smith Fun Run |
Race |
4.0 km |
14:42 |
3:44 |
|
| 11/17/2012 |
Run |
Kollonade Retail Park |
Race |
10.0 km |
39:17 |
3:56 |
|
| 9/15/2012 |
Run |
Jacques St |
Easy |
10.0 km |
52:00 |
5:14 |
|
| 5/5/2012 |
Run |
Jackie Mekler |
Race |
10.0 km |
42:38 |
4:16 |
|
| 9/22/2012 |
Run |
Irene Spring Race |
Race |
21.1 km |
1:28:08 |
4:11 |
|
| 7/22/2012 |
Run |
Hans Strijdom |
Long |
18.7 km |
1:50:31 |
5:55 |
|
| 12/8/2012 |
Run |
Great Weskoppies Run |
Race |
10.0 km |
37:46 |
3:47 |
|
| 12/17/2011 |
Run |
Great Weskoppies Business of Fun Run |
Recovery |
6.5 km |
28:00 |
4:19 |
|
| 10/4/2012 |
Run |
Grahamstown |
Easy |
10.3 km |
54:24 |
5:18 |
|
| 10/3/2012 |
Run |
Grahamstown |
Marathon Pace |
14.0 km |
1:05:44 |
4:42 |
|