Workouts


Summary
wait
Date Activity ▲ Course Type Distance Duration Pace  
5/1/2012 Run
Wally Hayward
Race 21.1 km 1:35:01 4:31
5/3/2012 Run   Recovery 6.0 km 32:40 5:27
5/5/2012 Run
Jackie Mekler
Race 10.0 km 42:38 4:16
5/6/2012 Run   Recovery 6.0 km 35:00 5:50
5/8/2012 Run   Recovery 8.0 km 37:30 4:42
5/9/2012 Run   Recovery 6.0 km 29:35 4:56
5/10/2012 Run   Recovery 8.0 km 42:45 5:21
5/12/2012 Run   Recovery 10.0 km 1:01:00 6:06
5/13/2012 Run   Recovery 13.0 km 1:22:24 6:21
5/14/2012 Run   Recovery 8.0 km 43:50 5:29
5/15/2012 Run   Recovery 4.0 km 15:41 3:56
5/16/2012 Run   Recovery 8.2 km 37:09 4:32
5/17/2012 Run   Recovery 8.2 km 40:22 4:55
5/19/2012 Run
Mazda Road Race
Race 5.0 km 19:25 3:53
5/20/2012 Run   Recovery 14.8 km 1:38:00 6:39
5/21/2012 Run   Recovery 8.0 km 42:56 5:22
5/22/2012 Run   Recovery 7.0 km 35:40 5:06
5/23/2012 Run   Recovery 8.0 km 39:55 5:00
5/24/2012 Run   Recovery 8.0 km 41:15 5:10
5/26/2012 Run   Recovery 10.0 km 49:05 4:55
5/29/2012 Run   Recovery 10.0 km 42:40 4:16
5/30/2012 Run   Recovery 8.0 km 39:56 5:00
5/31/2012 Run   Recovery 8.4 km 44:56 5:21
6/2/2012 Run
Rubenstein via Paul and Jacques
Recovery 9.5 km 47:29 5:02
6/3/2012 Run
Garsfontein via Jacques and RUbenstein
Recovery 15.5 km 1:28:00 5:41
6/5/2012 Run
Witdoring
Threshold 9.2 km 45:03 4:56
6/7/2012 Run
WITS
Hill 10.0 km 47:55 4:48
6/9/2012 Run
Silver Oaks Crossing Race of Faith
Race 15.0 km 1:01:41 4:07
6/10/2012 Run
Garsfontein via Jacques and RUbenstein
Long 13.0 km 1:23:34 6:27
6/12/2012 Run
WITS
Repetitions 8.0 km 41:10 5:09
6/13/2012 Run
WITS
Easy 10.0 km 50:08 5:01
6/14/2012 Run
Centurion Nike Short Route
Time Trial 3.5 km 14:45 4:17
6/16/2012 Run
Garsfontein via Wekker St
Easy 9.9 km 48:50 4:56
6/17/2012 Run
Garsfontein via Jacques and RUbenstein
Long 13.5 km 1:24:10 6:15
6/18/2012 Run
Benoni
Time Trial 4.7 km 24:20 5:14
6/19/2012 Run
Pilditch Stadium
Repetitions 5.2 km 21:01 4:03
6/20/2012 Run
Rubenstein via Paul and Jacques
Moderate 10.0 km 47:28 4:46
6/21/2012 Run
Centurion Nike Short Route
Time Trial 3.5 km 13:14 3:51
6/23/2012 Run
Take 5 Relay
Race 5.0 km 17:49 3:34
6/24/2012 Run
Garsfontein via Jacques and RUbenstein
Long 15.5 km 1:20:08 5:10
6/26/2012 Run
WITS
Hill 10.0 km 45:06 4:31
6/27/2012 Run
WITS
Recovery 8.0 km 42:26 5:19
6/30/2012 Run   Race 10.5 km 42:24 4:03
7/1/2012 Run
Garsfontein via Jacques and RUbenstein
Long 13.0 km 1:07:34 5:13
7/3/2012 Run
Lenn Smith Loops
Hill 8.0 km 37:36 4:42
7/4/2012 Run
WITS
Easy 6.0 km 30:26 5:05
7/5/2012 Run
Centurion Nike Long Route
Time Trial 5.3 km 21:24 4:03
7/8/2012 Run
Cornwall View
Long 16.5 km 1:31:21 5:33
7/10/2012 Run
Witdoring
Hill 8.1 km 37:50 4:41
7/11/2012 Run
De Villebois
Easy 6.1 km 31:17 5:09
7/12/2012 Run
Centurion Nike Long Route
Time Trial 5.3 km 20:54 3:57
7/14/2012 Run
Witdoring
Easy 8.1 km 39:45 4:55
7/15/2012 Run
Breakthru Midrand
Race 15.0 km 1:05:40 4:23
7/17/2012 Run
WITS
Interval 10.0 km 46:15 4:38
7/18/2012 Run
Witdoring
Easy 8.1 km 39:19 4:52
7/19/2012 Run
WITS
Hill 10.0 km 44:50 4:29
7/21/2012 Run
Witdoring
Easy 8.1 km 40:58 5:04
7/22/2012 Run
Hans Strijdom
Long 18.7 km 1:50:31 5:55
7/24/2012 Run
WITS
Interval 10.0 km 44:20 4:26
7/25/2012 Run
Witdoring
Easy 8.0 km 39:16 4:55
7/26/2012 Run
Centurion Nike Long Route
Time Trial 5.3 km 20:51 3:57
7/28/2012 Run
Zwartkop Road Race
Race 10.0 km 39:39 3:58
7/29/2012 Run
Garsfontein via Jacques and RUbenstein
Long 15.5 km 1:17:04 4:58
7/31/2012 Run
WITS
Interval 7.0 km 38:30 5:30
8/1/2012 Run
Lenn Smith Loops
Easy 8.0 km 38:44 4:51
8/2/2012 Run
Centurion Nike Long Route
Recovery 5.3 km 31:06 5:53
8/2/2012 Run
Lenn Smith Loops
Threshold 8.0 km 34:21 4:18
8/4/2012 Run
Benoni
Easy 9.0 km 42:30 4:44
8/5/2012 Run
Benoni
Long 20.9 km 1:41:48 4:53
8/7/2012 Run
Treadmill
Interval 10.2 km 1:01:30 6:02
8/8/2012 Run
Lenn Smith Loops
Easy 8.0 km 38:55 4:52
8/9/2012 Run
Castle Walk
Race 10.0 km 42:05 4:13
8/11/2012 Run
Rubenstein via Paul and Jacques
Easy 9.5 km 47:30 5:02
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
8/15/2012 Run
Lenn Smith Loops
Easy 8.0 km 38:22 4:48
8/16/2012 Run
Lenn Smith Loops
Threshold 8.0 km 33:28 4:11
8/16/2012 Run
Centurion Nike Long Route
Time Trial 5.3 km 21:20 4:02
8/18/2012 Run
Rubenstein via Paul and Jacques
Easy 10.0 km 47:57 4:48
8/19/2012 Run
Cornwall View and Rubenstein
Long 18.5 km 1:29:54 4:52
8/21/2012 Run
WITS
Marathon Pace 12.0 km 55:51 4:40
8/22/2012 Run
WITS
Recovery 8.0 km 44:32 5:34
8/23/2012 Run
WITS
Recovery 9.1 km 47:58 5:17
8/26/2012 Run
Wanderers Half Marathon and 10km Road Race
Race 10.0 km 39:04 3:55
8/29/2012 Run
WITS
Marathon Pace 12.8 km 59:29 4:39
8/30/2012 Run
Witdoring
Easy 8.1 km 42:18 5:14
9/1/2012 Run
Ebotse Parkrun
Race 5.0 km 19:57 4:00
9/2/2012 Run
Cornwall View
Long 28.1 km 2:21:37 5:03
9/4/2012 Run
Cornwall View
Marathon Pace 14.0 km 1:05:28 4:41
9/5/2012 Run
Benoni
Easy 10.1 km 49:01 4:52
9/6/2012 Run
Lenn Smith Fun Run
Race 4.0 km 14:42 3:44
9/8/2012 Run
Benoni
Easy 10.0 km 49:11 4:56
9/9/2012 Run
Cornwall View
Long 30.3 km 2:30:42 4:59
9/11/2012 Run
WITS
Easy 10.0 km 51:50 5:11
9/12/2012 Run
Cornwall View
Marathon Pace 15.1 km 1:10:34 4:40
9/13/2012 Run
Centurion Nike Long Route
Time Trial 5.3 km 23:18 4:24
9/13/2012 Run
WITS
Recovery 5.0 km 28:15 5:39
9/15/2012 Run
Jacques St
Easy 10.0 km 52:00 5:14
9/16/2012 Run
Rubenstein Loops
Long 33.0 km 3:11:52 5:49
9/18/2012 Run
WITS
Recovery 10.0 km 52:11 5:14