Workouts

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Date ▼ Activity Course Type Distance Duration Pace   7/29/2013 Run home Recovery 3.6 km 23:40 6:34 7/27/2013 Run   Recovery 3.8 km 25:47 6:45 7/9/2013 Strength/Stretch       35:00   7/9/2013 Strength/Stretch       30:00   7/8/2013 StationeryCardio   Default   35:00   7/8/2013 Strength/Stretch       20:00   7/6/2013 Strength/Stretch       20:00   7/6/2013 Strength/Stretch       40:00   7/4/2013 Strength/Stretch       20:00   7/3/2013 Strength/Stretch       5:00   7/3/2013 StationeryCardio Elliptical Trainer Default   24:58   7/2/2013 Strength/Stretch       45:00   7/1/2013 Strength/Stretch       5:00   6/30/2013 Run Benoni Easy 6.1 km 30:17 4:58 6/29/2013 Strength/Stretch       30:00   6/28/2013 Strength/Stretch       10:00   6/28/2013 Run WITS Recovery 6.2 km 30:17 4:52 6/27/2013 Strength/Stretch       15:00   6/26/2013 Strength/Stretch       10:00   6/26/2013 Run WITS Easy 8.7 km 40:01 4:38 6/25/2013 Strength/Stretch       15:00   6/24/2013 Strength/Stretch       45:00   6/24/2013 Run Out and back down Hesketh Easy 6.4 km 30:29 4:48 6/21/2013 Run De Villebois Moderate 7.3 km 35:01 4:48 6/15/2013 Run Cornwall View Long 16.1 km 1:15:04 4:40 6/15/2013 Strength/Stretch           6/13/2013 Run Bizana/De Villebois Easy 5.0 km 27:08 5:25 6/12/2013 Strength/Stretch       10:00   6/12/2013 Run Out and back down Hesketh Easy 9.0 km 41:56 4:40 6/11/2013 Strength/Stretch       10:00   6/11/2013 Run Out and back down Hesketh Easy 10.7 km 49:17 4:38 6/10/2013 Strength/Stretch       10:00   6/9/2013 Strength/Stretch       10:00   6/9/2013 Run Witdoring Long 15.2 km 1:15:02 4:56 6/8/2013 Strength/Stretch       10:00   6/8/2013 Run Silver Oaks Crossing Race of Faith Race 10.0 km 37:15 3:44 6/6/2013 Run Out and back down Hesketh Easy 9.2 km 40:01 4:22 6/6/2013 Strength/Stretch           6/5/2013 Strength/Stretch       10:00   6/5/2013 Run Out and back down Hesketh Fartlek 9.2 km 40:01 4:20 6/4/2013 Strength/Stretch       10:00   6/4/2013 Run Out and back down Hesketh Easy 8.8 km 40:01 4:34 6/3/2013 Strength/Stretch           6/2/2013 Run Elardus Park Easy 13.0 km 1:00:01 4:37 6/2/2013 Strength/Stretch           6/1/2013 Strength/Stretch       10:00   6/1/2013 Run Witdoring Easy 8.1 km 34:31 4:17 5/31/2013 Strength/Stretch           5/30/2013 Strength/Stretch       10:00   5/29/2013 Strength/Stretch           5/29/2013 Run Kudus ~9km Club RUn Easy 8.6 km 55:00 6:24 5/28/2013 Strength/Stretch       15:00   5/28/2013 Run Bizana/De Villebois Easy 5.1 km 24:28 4:47 5/27/2013 Strength/Stretch       10:00   5/26/2013 Run Saxonwold Easy 8.7 km 49:01 5:39 5/25/2013 Strength/Stretch       10:00   5/25/2013 Run Wekker/Paul/Timbavati Easy 5.0 km 22:25 4:28 5/24/2013 Strength/Stretch       10:00   5/23/2013 Strength/Stretch       20:00   5/20/2013 Run Timbavati/Paul Easy 3.0 km 13:54 4:37 5/16/2013 Run Bizana/De Villebois Easy 5.0 km 24:38 4:54 5/11/2013 Health           5/8/2013 Health           5/1/2013 Run Out and back down Hesketh Easy 7.0 km 31:25 4:29 4/28/2013 Run Cornwall View Long 15.2 km 1:15:01 4:58 4/27/2013 Run Rubenstein via Paul and Jacque Moderate 10.0 km 42:45 4:17 4/26/2013 Run Out and back down Hesketh Easy 8.5 km 41:04 4:50 4/25/2013 Run Centurion Nike Short Route Threshold 3.5 km 12:50 3:40 4/25/2013 Run WITS Threshold 9.5 km 41:00 4:19 4/23/2013 Run WITS Interval 9.2 km 40:00 4:22 4/22/2013 Run Out and back down Hesketh Easy 7.0 km 31:17 4:28 4/20/2013 Run Out and back down Hesketh Fartlek 10.1 km 43:17 4:17 4/17/2013 Run Kudus Time Trial Challenge Time Trial 5.0 km 18:48 3:48 4/14/2013 Run Slow Mag Race 21.1 km 1:22:46 3:56 4/13/2013 Run Ebotse Parkrun Race 5.0 km 19:15 3:51 4/11/2013 Run WITS Repetitions 7.9 km 33:01 4:12 4/10/2013 Run Out and back down Hesketh Easy 8.0 km 39:26 4:56 4/9/2013 Run Out and back down Hesketh Threshold 7.0 km 28:28 4:04 4/7/2013 Run Cornwall View Long 17.0 km 1:16:11 4:29 4/6/2013 Run Mazda Road Race Race 10.0 km 36:14 3:38 4/4/2013 Run WITS Repetitions 8.1 km 36:00 4:29 4/3/2013 Run Rosebank Nike Moderate 6.9 km 27:44 4:03 3/29/2013 Run Two Oceans Fun Run Race 8.0 km 29:01 3:38 3/29/2013 Run Rondebosch Easy 2.9 km 21:17 7:18 3/26/2013 Run Rondebosch Threshold 7.1 km 29:05 4:07 3/25/2013 Run Rondebosch Easy 8.2 km 37:00 4:31 3/23/2013 Run Bonitas 10km Challenge Race 10.0 km 36:13 3:38 3/22/2013 Run Rondebosch Easy 6.8 km 43:36 6:25 3/17/2013 Run Cornwall View Long 15.0 km 1:08:44 4:35 3/16/2013 Run Om Die Dam Race 10.0 km 36:38 3:40 3/14/2013 Run WITS Threshold 7.0 km 28:05 4:01 3/13/2013 Run Paul/De Villebois Easy 7.2 km 32:15 4:30 3/12/2013 Run WITS Repetitions 8.1 km 39:07 4:50 3/9/2013 Run Kosmos 3-in-1 Race 10.0 km 38:32 3:52 3/9/2013 Run Warm Up Kosmos Easy 2.0 km 12:22 6:04 3/9/2013 Run Kosmos 2km Fun Run Race 2.1 km 7:48 3:40 3/7/2013 Run Centurion Nike Long Route Time Trial 5.2 km 19:34 3:47 3/6/2013 Run Moreleta Park Loop Easy 7.1 km 35:02 4:58 3/5/2013 Run WITS Repetitions 8.1 km 45:02 5:33 3/3/2013 Run Cornwall View Long 18.0 km 1:21:33 4:32