Workouts


Summary
wait
Date Activity ▼ Course Type Distance Duration Pace  
9/23/2013 Run
Witdoring
Easy 8.0 km 36:31 4:34
9/21/2013 Run
Cornwall View
Long 15.8 km 1:10:00 4:27
9/19/2013 Run
Move Jozi Maboneng
Moderate 5.0 km 20:00 4:00
9/18/2013 Run
Out and back down Hesketh
Easy 9.0 km 40:00 4:26
9/17/2013 Run
Lucky Bean
Marathon Pace 10.5 km 45:00 4:19
9/16/2013 Run
Out and back down Hesketh
Easy 9.1 km 40:00 4:24
9/14/2013 Run
Piering
Long 13.5 km 1:00:00 4:27
9/13/2013 Run
Out and back down Hesketh
Easy 8.8 km 40:00 4:33
9/11/2013 Run
Out and back down Hesketh
Easy 7.4 km 35:01 4:43
9/10/2013 Run
Out and back down Hesketh
Moderate 8.1 km 35:00 4:19
9/9/2013 Run
Out and back down Hesketh
Easy 7.4 km 35:01 4:44
9/7/2013 Run
Ebotse Parkrun
Race 5.0 km 19:40 3:56
9/6/2013 Run
Wekker St
Recovery 5.5 km 27:34 4:59
9/5/2013 Run
Lenn Smith
Race 4.2 km 16:00 3:51
9/3/2013 Run
Out and back down Hesketh
Moderate 8.9 km 40:00 4:32
9/1/2013 Run
Out and back down Hesketh
Easy 7.7 km 35:00 4:33
8/31/2013 Run
Lucky Bean
Easy 8.7 km 40:01 4:35
8/30/2013 Run
Wekker St
Easy 6.3 km 30:01 4:46
8/28/2013 Run
Wekker St
Moderate 6.6 km 30:00 4:35
8/27/2013 Run
Out and back down Hesketh
Easy 6.0 km 30:02 5:00
8/25/2013 Run
Family Road Race at Lakeside Mall 5km
Race 5.0 km 18:22 3:41
8/24/2013 Run
Out and back down Hesketh
Recovery 7.0 km 35:01 4:59
8/23/2013 Run
Wekker St
Moderate 6.8 km 31:30 4:40
8/21/2013 Run
Wekker St
Moderate 6.3 km 29:30 4:40
8/19/2013 Run
Wekker St
Easy 5.1 km 25:00 4:55
8/17/2013 Run
Wekker St
Recovery 5.8 km 27:04 4:41
8/16/2013 Run
Wekker St
Recovery 6.1 km 30:00 4:55
8/14/2013 Run
WITS
Recovery 5.1 km 25:03 4:55
8/12/2013 Run
Wekker St
Recovery 5.5 km 28:00 5:07
8/10/2013 Run
Wekker St
Recovery 6.5 km 40:28 6:15
8/9/2013 Run
Wekker St
Recovery 5.7 km 30:01 5:15
8/7/2013 Run
Wekker St
Recovery 4.7 km 25:00 5:20
8/5/2013 Run
Wekker St
Recovery 4.3 km 25:01 5:48
8/4/2013 Run
Wekker St
Recovery 5.5 km 32:01 5:52
8/2/2013 Run
Wekker St
Recovery 4.2 km 24:45 5:52
7/31/2013 Run
WITS
Recovery 3.8 km 22:02 5:50
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
6/30/2013 Run
Benoni
Easy 6.1 km 30:17 4:58
6/28/2013 Run
WITS
Recovery 6.2 km 30:17 4:52
6/26/2013 Run
WITS
Easy 8.7 km 40:01 4:38
6/24/2013 Run
Out and back down Hesketh
Easy 6.4 km 30:29 4:48
6/21/2013 Run
De Villebois
Default 7.3 km 35:01 4:48
6/15/2013 Run
Cornwall View
Long 16.1 km 1:15:04 4:40
6/13/2013 Run
Bizana/De Villebois
Easy 5.0 km 27:08 5:25
6/12/2013 Run
Out and back down Hesketh
Easy 9.0 km 41:56 4:40
6/11/2013 Run
Out and back down Hesketh
Easy 10.7 km 49:17 4:38
6/9/2013 Run
Witdoring
Long 15.2 km 1:15:02 4:56
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
6/5/2013 Run
Out and back down Hesketh
Fartlek 9.2 km 40:01 4:20
6/4/2013 Run
Out and back down Hesketh
Easy 8.8 km 40:01 4:34
6/2/2013 Run
Elardus Park
Easy 13.0 km 1:00:01 4:37
6/1/2013 Run
Witdoring
Easy 8.1 km 34:31 4:17
5/29/2013 Run
Kudus ~9km Club RUn
Easy 8.6 km 55:00 6:24
5/28/2013 Run
Bizana/De Villebois
Easy 5.1 km 24:28 4:47
5/26/2013 Run
Saxonwold
Easy 8.7 km 49:01 5:39
5/25/2013 Run
Wekker/Paul/Timbavati
Easy 5.0 km 22:25 4:28
5/20/2013 Run
Timbavati/Paul
Easy 3.0 km 13:54 4:37
5/16/2013 Run
Bizana/De Villebois
Default 5.0 km 24:38 4:54
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
Kosmos 2km Fun Run
Race 2.1 km 7:48 3:40
3/9/2013 Run
Warm Up Kosmos
Easy 2.0 km 12:22 6:04
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
3/2/2013 Run
Pre Monster Shake Out
Easy 3.6 km 20:57 5:54
3/2/2013 Run
Mediheld Sunrise Baby Monster
Time Trial 4.7 km 17:23 3:41
2/27/2013 Run
Rosebank
Recovery 4.5 km 28:57 6:31