Workouts


Summary
wait
Date Activity Course Type Distance Duration Pace ▼  
1/16/2011 Run   Recovery 5.1 km 41:50 8:13
1/4/2011 Run   Recovery 8.1 km 1:03:23 7:50
1/5/2011 Run   Recovery 6.4 km 49:29 7:44
3/19/2012 Run   Recovery 5.0 km 38:00 7:36
4/4/2012 Run   Recovery 7.0 km 52:30 7:30
4/7/2012 Run   Recovery 8.0 km 58:30 7:19
4/6/2012 Run   Recovery 6.0 km 43:00 7:10
4/16/2012 Run   Recovery 8.0 km 57:00 7:08
8/30/2011 Run   Recovery 6.0 km 40:00 6:40
1/6/2011 Run   Recovery 6.5 km 43:18 6:40
5/20/2012 Run   Recovery 14.8 km 1:38:00 6:39
6/10/2012 Run
Garsfontein via Jacques and RUbenstein
Long 13.0 km 1:23:34 6:27
9/4/2011 Run   Recovery 8.8 km 56:00 6:22
5/13/2012 Run   Recovery 13.0 km 1:22:24 6:21
6/17/2012 Run
Garsfontein via Jacques and RUbenstein
Long 13.5 km 1:24:10 6:15
8/6/2011 Run   Recovery 6.0 km 37:20 6:14
4/17/2012 Run   Recovery 6.0 km 37:08 6:12
5/12/2012 Run   Recovery 10.0 km 1:01:00 6:06
3/3/2012 Run   Recovery 8.0 km 48:36 6:05
8/7/2012 Run
Treadmill
Interval 10.2 km 1:01:30 6:02
2/28/2012 Run   Recovery 6.0 km 36:00 6:00
2/21/2012 Run   Recovery 6.0 km 36:00 6:00
8/25/2011 Run   Recovery 7.0 km 42:00 6:00
7/22/2012 Run
Hans Strijdom
Long 18.7 km 1:50:31 5:55
10/1/2011 Run   Recovery 5.4 km 31:44 5:53
8/2/2012 Run
Centurion Nike Long Route
Recovery 5.3 km 31:06 5:53
5/6/2012 Run   Recovery 6.0 km 35:00 5:50
2/26/2012 Run   Recovery 6.0 km 35:00 5:50
9/3/2011 Run   Recovery 6.0 km 35:00 5:50
9/16/2012 Run
Rubenstein Loops
Long 33.0 km 3:11:52 5:49
6/18/2011 Run   Recovery 5.8 km 33:38 5:48
9/23/2012 Run
Witdoring
Recovery 8.0 km 46:23 5:48
6/14/2011 Run   Recovery 6.1 km 35:22 5:48
11/10/2012 Run
Timbavati/Paul
Recovery 4.2 km 23:58 5:47
3/13/2012 Run   Recovery 7.0 km 40:25 5:47
3/11/2012 Run   Recovery 11.0 km 1:03:30 5:47
3/25/2012 Run   Recovery 13.0 km 1:15:00 5:47
6/12/2011 Run   Recovery 7.3 km 42:01 5:46
3/4/2012 Run   Recovery 10.0 km 57:30 5:45
1/14/2012 Run
Benoni
Easy 7.0 km 40:00 5:43
11/8/2012 Run
Centurion Nike
Recovery 4.6 km 26:10 5:42
4/9/2012 Run   Recovery 16.0 km 1:31:00 5:42
3/27/2012 Run   Recovery 8.0 km 45:25 5:41
6/3/2012 Run
Garsfontein via Jacques and RUbenstein
Recovery 15.5 km 1:28:00 5:41
3/24/2012 Run   Recovery 7.0 km 39:41 5:41
3/10/2012 Run   Recovery 6.0 km 34:00 5:40
9/13/2012 Run
WITS
Recovery 5.0 km 28:15 5:39
10/25/2011 Run   Recovery 5.4 km 30:15 5:37
1/19/2011 Run   Recovery 6.0 km 33:33 5:36
4/14/2012 Run   Recovery 6.0 km 33:30 5:35
10/20/2011 Run   Recovery 8.0 km 44:37 5:35
8/22/2012 Run
WITS
Recovery 8.0 km 44:32 5:34
4/12/2012 Run   Recovery 7.0 km 38:50 5:33
9/11/2011 Run   Recovery 5.5 km 30:28 5:33
3/6/2012 Run   Recovery 6.0 km 33:13 5:33
7/8/2012 Run
Cornwall View
Long 16.5 km 1:31:21 5:33
4/1/2012 Run   Recovery 15.0 km 1:23:00 5:32
7/31/2012 Run
WITS
Interval 7.0 km 38:30 5:30
5/14/2012 Run   Recovery 8.0 km 43:50 5:29
5/3/2012 Run   Recovery 6.0 km 32:40 5:27
2/18/2012 Run   Recovery 7.0 km 38:00 5:26
11/3/2011 Run   Recovery 3.5 km 19:00 5:26
3/18/2012 Run   Recovery 12.0 km 1:05:00 5:25
4/28/2012 Run   Recovery 7.0 km 37:45 5:24
3/8/2012 Run   Recovery 8.0 km 43:08 5:24
8/18/2011 Run   Recovery 6.0 km 32:17 5:23
5/21/2012 Run   Recovery 8.0 km 42:56 5:22
11/11/2012 Run
Rubenstein via Paul and Jacques
Recovery 10.5 km 56:19 5:22
3/17/2012 Run   Recovery 7.0 km 37:30 5:22
5/31/2012 Run   Recovery 8.4 km 44:56 5:21
5/10/2012 Run   Recovery 8.0 km 42:45 5:21
7/3/2011 Run   Recovery 8.4 km 44:51 5:21
2/19/2012 Run   Recovery 8.0 km 42:30 5:19
6/27/2012 Run
WITS
Recovery 8.0 km 42:26 5:19
10/4/2012 Run
Grahamstown
Easy 10.3 km 54:24 5:18
10/6/2011 Run   Recovery 6.0 km 31:44 5:18
6/16/2011 Run   Recovery 6.0 km 31:44 5:18
8/20/2011 Run   Recovery 7.0 km 37:01 5:18
4/21/2012 Run   Recovery 8.0 km 42:15 5:17
7/23/2011 Run   Recovery 6.0 km 31:40 5:17
8/23/2012 Run
WITS
Recovery 9.1 km 47:58 5:17
6/23/2011 Run   Recovery 5.7 km 30:02 5:17
8/12/2012 Run
UNISA Lynwood
Long 26.3 km 2:18:13 5:15
6/18/2012 Run
Benoni
Time Trial 4.7 km 24:20 5:14
8/30/2012 Run
Witdoring
Easy 8.1 km 42:18 5:14
9/15/2012 Run
Jacques St
Easy 10.0 km 52:00 5:14
11/22/2012 Run
Centurion Nike Long Route
Recovery 5.2 km 26:56 5:14
9/18/2012 Run
WITS
Recovery 10.0 km 52:11 5:14
10/22/2011 Run   Recovery 8.0 km 41:39 5:13
7/1/2012 Run
Garsfontein via Jacques and RUbenstein
Long 13.0 km 1:07:34 5:13
11/21/2012 Run
WITS
Recovery 6.0 km 31:19 5:13
12/5/2012 Run
WITS
Recovery 6.9 km 36:01 5:12
8/14/2012 Run
Treadmill
Interval 10.0 km 51:52 5:12
9/11/2012 Run
WITS
Easy 10.0 km 51:50 5:11
4/22/2012 Run   Recovery 11.0 km 57:00 5:11
11/4/2012 Run
Soweto Marathon
Race 42.2 km 3:38:10 5:11
6/24/2012 Run
Garsfontein via Jacques and RUbenstein
Long 15.5 km 1:20:08 5:10
5/24/2012 Run   Recovery 8.0 km 41:15 5:10
6/12/2012 Run
WITS
Repetitions 8.0 km 41:10 5:09
10/27/2011 Run   Recovery 7.0 km 36:00 5:09