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Summary
Calendar
Workouts
Equipment
Courses
Personal Records
Reports
Training Plans
Workouts
Summary
Summary
Date
Activity
Course
Type
Distance
Duration ▲
Pace
12/13/2012
Run
Centurion Nike Short Route
Time Trial
3.5 km
12:21
3:32
6/21/2012
Run
Centurion Nike Short Route
Time Trial
3.5 km
13:14
3:51
9/6/2012
Run
Lenn Smith Fun Run
Race
4.0 km
14:42
3:44
6/14/2012
Run
Centurion Nike Short Route
Time Trial
3.5 km
14:45
4:17
5/15/2012
Run
Recovery
4.0 km
15:41
3:56
6/23/2012
Run
Take 5 Relay
Race
5.0 km
17:49
3:34
9/15/2011
Run
Recovery
4.2 km
18:54
4:30
11/3/2011
Run
Recovery
3.5 km
19:00
5:26
10/18/2012
Run
WITS
Easy
3.9 km
19:12
4:55
12/6/2012
Run
Centurion Nike Long Route
Time Trial
5.2 km
19:24
3:43
5/19/2012
Run
Mazda Road Race
Race
5.0 km
19:25
3:53
9/1/2012
Run
Ebotse Parkrun
Race
5.0 km
19:57
4:00
11/13/2011
Run
Recovery
4.0 km
20:00
5:00
10/18/2012
Run
Centurion Nike Long Route
Time Trial
5.2 km
20:12
3:54
10/11/2012
Run
Centurion Nike Long Route
Time Trial
5.2 km
20:40
3:57
7/26/2012
Run
Centurion Nike Long Route
Time Trial
5.3 km
20:51
3:57
7/12/2012
Run
Centurion Nike Long Route
Time Trial
5.3 km
20:54
3:57
11/22/2011
Run
Recovery
4.3 km
21:00
4:54
6/19/2012
Run
Pilditch Stadium
Repetitions
5.2 km
21:01
4:03
11/15/2012
Run
Centurion Nike Long Route
Time Trial
5.2 km
21:10
4:03
8/16/2012
Run
Centurion Nike Long Route
Time Trial
5.3 km
21:20
4:02
7/5/2012
Run
Centurion Nike Long Route
Time Trial
5.3 km
21:24
4:03
11/12/2011
Run
Recovery
4.3 km
21:30
5:00
10/30/2011
Run
Recovery
4.6 km
22:00
4:47
11/24/2011
Run
Recovery
4.6 km
22:30
4:54
9/13/2012
Run
Centurion Nike Long Route
Time Trial
5.3 km
23:18
4:24
11/10/2012
Run
Timbavati/Paul
Recovery
4.2 km
23:58
5:47
11/19/2011
Run
Recovery
5.0 km
24:00
4:48
11/14/2012
Run
Wekker St
Threshold
6.0 km
24:07
4:02
12/6/2011
Run
Recovery
5.0 km
24:20
4:52
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
11/8/2012
Run
Centurion Nike
Recovery
4.6 km
26:10
5:42
11/7/2011
Run
Recovery
5.4 km
26:20
4:53
4/24/2012
Run
Recovery
6.0 km
26:45
4:28
11/22/2012
Run
Centurion Nike Long Route
Recovery
5.2 km
26:56
5:14
12/6/2012
Run
WITS
Threshold
7.0 km
27:28
3:56
8/2/2011
Run
Recovery
5.6 km
27:48
4:58
12/27/2012
Run
Wekker St
Moderate
6.3 km
28:00
4:25
12/17/2011
Run
Great Weskoppies Business of Fun Run
Recovery
6.5 km
28:00
4:19
9/13/2012
Run
WITS
Recovery
5.0 km
28:15
5:39
3/1/2012
Run
Recovery
6.0 km
28:53
4:49
12/20/2012
Run
Centurion Nike Long Route
Interval
7.2 km
29:12
4:05
5/9/2012
Run
Recovery
6.0 km
29:35
4:56
10/24/2012
Run
WITS
Easy
6.0 km
29:36
4:55
9/6/2011
Run
Recovery
6.0 km
29:46
4:58
2/23/2012
Run
Recovery
6.0 km
29:50
4:59
9/8/2011
Run
Recovery
6.0 km
29:54
4:59
12/25/2012
Run
Wekker St
Easy
6.4 km
29:54
4:43
11/20/2012
Run
WITS
Threshold
7.4 km
29:56
4:04
11/13/2012
Run
De Villebois
Easy
6.1 km
29:59
4:56
12/12/2012
Run
WITS
Recovery
6.1 km
30:01
4:55
6/23/2011
Run
Recovery
5.7 km
30:02
5:17
10/25/2011
Run
Recovery
5.4 km
30:15
5:37
7/4/2012
Run
WITS
Easy
6.0 km
30:26
5:05
9/11/2011
Run
Recovery
5.5 km
30:28
5:33
11/10/2011
Run
Recovery
6.4 km
31:00
4:51
11/15/2011
Run
Recovery
6.5 km
31:00
4:47
12/18/2011
Run
Recovery
6.5 km
31:00
4:47
8/2/2012
Run
Centurion Nike Long Route
Recovery
5.3 km
31:06
5:53
7/11/2012
Run
De Villebois
Easy
6.1 km
31:17
5:09
12/11/2012
Run
Out and back down Hesketh
Threshold
8.0 km
31:19
3:55
11/21/2012
Run
WITS
Recovery
6.0 km
31:19
5:13
12/11/2011
Run
Recovery
6.4 km
31:30
4:56
10/30/2012
Run
WITS
Easy
6.2 km
31:31
5:07
7/23/2011
Run
Recovery
6.0 km
31:40
5:17
6/16/2011
Run
Recovery
6.0 km
31:44
5:18
10/1/2011
Run
Recovery
5.4 km
31:44
5:53
10/6/2011
Run
Recovery
6.0 km
31:44
5:18
4/27/2012
Run
Recovery
7.0 km
32:15
4:37
8/18/2011
Run
Recovery
6.0 km
32:17
5:23
8/7/2011
Run
Recovery
6.4 km
32:35
5:06
5/3/2012
Run
Recovery
6.0 km
32:40
5:27
3/6/2012
Run
Recovery
6.0 km
33:13
5:33
8/16/2012
Run
Lenn Smith Loops
Threshold
8.0 km
33:28
4:11
4/14/2012
Run
Recovery
6.0 km
33:30
5:35
4/19/2012
Run
Recovery
7.0 km
33:30
4:48
1/19/2011
Run
Recovery
6.0 km
33:33
5:36
10/31/2012
Run
WITS
Marathon Pace
7.0 km
33:33
4:47
6/18/2011
Run
Recovery
5.8 km
33:38
5:48
3/10/2012
Run
Recovery
6.0 km
34:00
5:40
8/2/2012
Run
Lenn Smith Loops
Threshold
8.0 km
34:21
4:18
9/3/2011
Run
Recovery
6.0 km
35:00
5:50
11/20/2011
Run
Recovery
7.2 km
35:00
4:52
12/20/2011
Run
Recovery
7.0 km
35:00
5:00
2/26/2012
Run
Recovery
6.0 km
35:00
5:50
5/6/2012
Run
Recovery
6.0 km
35:00
5:50
6/14/2011
Run
Recovery
6.1 km
35:22
5:48
5/22/2012
Run
Recovery
7.0 km
35:40
5:06
8/23/2011
Run
Recovery
7.0 km
36:00
5:09
10/27/2011
Run
Recovery
7.0 km
36:00
5:09
2/21/2012
Run
Recovery
6.0 km
36:00
6:00
2/28/2012
Run
Recovery
6.0 km
36:00
6:00
12/5/2012
Run
WITS
Recovery
6.9 km
36:01
5:12
3/29/2012
Run
Recovery
8.0 km
36:45
4:36
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
12/10/2011
Run
Recovery
7.5 km
37:00
4:56
8/20/2011
Run
Recovery
7.0 km
37:01
5:18
4/17/2012
Run
Recovery
6.0 km
37:08
6:12
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