Workouts

Summary
wait
Date Activity Course Type Distance ▲ Duration Pace  
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
11/3/2011 Run   Recovery 3.5 km 19:00 5:26
12/13/2012 Run
Centurion Nike Short Route
 Time Trial 3.5 km 12:21 3:32
10/18/2012 Run
WITS
 Easy 3.9 km 19:12 4:55
9/6/2012 Run
Lenn Smith Fun Run
 Race 4.0 km 14:42 3:44
11/13/2011 Run   Recovery 4.0 km 20:00 5:00
5/15/2012 Run   Recovery 4.0 km 15:41 3:56
11/10/2012 Run
Timbavati/Paul
 Recovery 4.2 km 23:58 5:47
9/15/2011 Run   Recovery 4.2 km 18:54 4:30
11/12/2011 Run   Recovery 4.3 km 21:30 5:00
11/22/2011 Run   Recovery 4.3 km 21:00 4:54
10/30/2011 Run   Recovery 4.6 km 22:00 4:47
11/24/2011 Run   Recovery 4.6 km 22:30 4:54
11/8/2012 Run
Centurion Nike
 Recovery 4.6 km 26:10 5:42
6/18/2012 Run
Benoni
 Time Trial 4.7 km 24:20 5:14
11/29/2012 Run
Centurion Nike Long Route
 Easy 5.0 km 25:06 5:03
11/19/2011 Run   Recovery 5.0 km 24:00 4:48
12/6/2011 Run   Recovery 5.0 km 24:20 4:52
3/19/2012 Run   Recovery 5.0 km 38:00 7:36
5/19/2012 Run
Mazda Road Race
 Race 5.0 km 19:25 3:53
6/23/2012 Run
Take 5 Relay
 Race 5.0 km 17:49 3:34
9/1/2012 Run
Ebotse Parkrun
 Race 5.0 km 19:57 4:00
9/13/2012 Run
WITS
 Recovery 5.0 km 28:15 5:39
1/16/2011 Run   Recovery 5.1 km 41:50 8:13
11/22/2012 Run
Centurion Nike Long Route
 Recovery 5.2 km 26:56 5:14
6/19/2012 Run
Pilditch Stadium
 Repetitions 5.2 km 21:01 4:03
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
10/11/2012 Run
Centurion Nike Long Route
 Time Trial 5.2 km 20:40 3:57
12/6/2012 Run
Centurion Nike Long Route
 Time Trial 5.2 km 19:24 3:43
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
10/1/2011 Run   Recovery 5.4 km 31:44 5:53
10/25/2011 Run   Recovery 5.4 km 30:15 5:37
11/7/2011 Run   Recovery 5.4 km 26:20 4:53
9/11/2011 Run   Recovery 5.5 km 30:28 5:33
8/2/2011 Run   Recovery 5.6 km 27:48 4:58
6/23/2011 Run   Recovery 5.7 km 30:02 5:17
6/18/2011 Run   Recovery 5.8 km 33:38 5:48
1/19/2011 Run   Recovery 6.0 km 33:33 5:36
6/16/2011 Run   Recovery 6.0 km 31:44 5:18
7/23/2011 Run   Recovery 6.0 km 31:40 5:17
8/6/2011 Run   Recovery 6.0 km 37:20 6:14
8/18/2011 Run   Recovery 6.0 km 32:17 5:23
8/30/2011 Run   Recovery 6.0 km 40:00 6:40
9/3/2011 Run   Recovery 6.0 km 35:00 5:50
9/6/2011 Run   Recovery 6.0 km 29:46 4:58
9/8/2011 Run   Recovery 6.0 km 29:54 4:59
10/6/2011 Run   Recovery 6.0 km 31:44 5:18
2/21/2012 Run   Recovery 6.0 km 36:00 6:00
2/23/2012 Run   Recovery 6.0 km 29:50 4:59
2/26/2012 Run   Recovery 6.0 km 35:00 5:50
2/28/2012 Run   Recovery 6.0 km 36:00 6:00
3/1/2012 Run   Recovery 6.0 km 28:53 4:49
3/6/2012 Run   Recovery 6.0 km 33:13 5:33
3/10/2012 Run   Recovery 6.0 km 34:00 5:40
4/6/2012 Run   Recovery 6.0 km 43:00 7:10
4/14/2012 Run   Recovery 6.0 km 33:30 5:35
4/17/2012 Run   Recovery 6.0 km 37:08 6:12
4/24/2012 Run   Recovery 6.0 km 26:45 4:28
5/3/2012 Run   Recovery 6.0 km 32:40 5:27
5/6/2012 Run   Recovery 6.0 km 35:00 5:50
5/9/2012 Run   Recovery 6.0 km 29:35 4:56
7/4/2012 Run
WITS
 Easy 6.0 km 30:26 5:05
11/14/2012 Run
Wekker St
 Threshold 6.0 km 24:07 4:02
11/21/2012 Run
WITS
 Recovery 6.0 km 31:19 5:13
10/24/2012 Run
WITS
 Easy 6.0 km 29:36 4:55
11/13/2012 Run
De Villebois
 Easy 6.1 km 29:59 4:56
7/11/2012 Run
De Villebois
 Easy 6.1 km 31:17 5:09
6/14/2011 Run   Recovery 6.1 km 35:22 5:48
12/12/2012 Run
WITS
 Recovery 6.1 km 30:01 4:55
10/30/2012 Run
WITS
 Easy 6.2 km 31:31 5:07
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
1/5/2011 Run   Recovery 6.4 km 49:29 7:44
8/7/2011 Run   Recovery 6.4 km 32:35 5:06
11/10/2011 Run   Recovery 6.4 km 31:00 4:51
12/11/2011 Run   Recovery 6.4 km 31:30 4:56
1/6/2011 Run   Recovery 6.5 km 43:18 6:40
11/15/2011 Run   Recovery 6.5 km 31:00 4:47
12/18/2011 Run   Recovery 6.5 km 31:00 4:47
12/17/2011 Run
Great Weskoppies Business of Fun Run
 Recovery 6.5 km 28:00 4:19
12/5/2012 Run
WITS
 Recovery 6.9 km 36:01 5:12
8/20/2011 Run   Recovery 7.0 km 37:01 5:18
8/23/2011 Run   Recovery 7.0 km 36:00 5:09
8/25/2011 Run   Recovery 7.0 km 42:00 6:00
10/27/2011 Run   Recovery 7.0 km 36:00 5:09
12/20/2011 Run   Recovery 7.0 km 35:00 5:00
1/14/2012 Run
Benoni
 Easy 7.0 km 40:00 5:43
2/18/2012 Run   Recovery 7.0 km 38:00 5:26
3/13/2012 Run   Recovery 7.0 km 40:25 5:47
3/17/2012 Run   Recovery 7.0 km 37:30 5:22
3/24/2012 Run   Recovery 7.0 km 39:41 5:41
4/4/2012 Run   Recovery 7.0 km 52:30 7:30
4/12/2012 Run   Recovery 7.0 km 38:50 5:33
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