Workouts

Summary
wait
Date Activity Course ▲ Type Distance Duration Pace  
5/17/2012 Run   Recovery 8.2 km 40:22 4:55
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
6/30/2012 Run   Race 10.5 km 42:24 4:03
5/8/2013 Health          
5/11/2013 Health          
5/23/2013 Strength/Stretch       20:00  
5/24/2013 Strength/Stretch       10:00  
5/25/2013 Strength/Stretch       10:00  
5/27/2013 Strength/Stretch       10:00  
5/28/2013 Strength/Stretch       15:00  
5/29/2013 Strength/Stretch          
5/30/2013 Strength/Stretch       10:00  
5/31/2013 Strength/Stretch          
6/1/2013 Strength/Stretch       10:00  
6/2/2013 Strength/Stretch          
6/3/2013 Strength/Stretch          
6/4/2013 Strength/Stretch       10:00  
6/5/2013 Strength/Stretch       10:00  
6/6/2013 Strength/Stretch          
6/8/2013 Strength/Stretch       10:00  
6/9/2013 Strength/Stretch       10:00  
6/10/2013 Strength/Stretch       10:00  
6/11/2013 Strength/Stretch       10:00  
6/12/2013 Strength/Stretch       10:00  
6/15/2013 Strength/Stretch          
6/24/2013 Strength/Stretch       45:00  
6/25/2013 Strength/Stretch       15:00  
6/26/2013 Strength/Stretch       10:00  
6/27/2013 Strength/Stretch       15:00  
6/28/2013 Strength/Stretch       10:00  
6/29/2013 Strength/Stretch       30:00  
7/1/2013 Strength/Stretch       5:00  
7/2/2013 Strength/Stretch       45:00  
7/3/2013 Strength/Stretch       5:00  
7/4/2013 Strength/Stretch       20:00  
7/6/2013 Strength/Stretch       40:00  
7/6/2013 Strength/Stretch       20:00  
7/8/2013 StationeryCardio   Default   35:00  
7/8/2013 Strength/Stretch       20:00  
7/9/2013 Strength/Stretch       30:00  
7/9/2013 Strength/Stretch       35:00  
7/27/2013 Run   Recovery 3.8 km 25:47 6:45
10/16/2013 Health          
10/24/2013 Run   Easy 10.0 km 45:00 4:30
11/4/2013 Run   Recovery 7.5 km 37:27 5:00
11/5/2013 Run   Recovery 7.5 km 37:21 4:59
11/11/2013 Run   Recovery 7.5 km 35:09 4:42
11/13/2013 Run   Recovery 7.5 km 36:01 4:49
11/14/2013 Run   Recovery 7.5 km 36:45 4:54
11/16/2013 Run   Recovery 7.5 km 37:08 4:58
11/18/2013 Run   Easy 7.5 km 35:41 4:46
11/19/2013 Run   Easy 12.0 km 57:40 4:49
11/20/2013 Run   Easy 7.5 km 35:46 4:47
11/22/2013 Run   Easy 7.5 km 36:00 4:48
11/23/2013 Run   Easy 12.0 km 55:31 4:38
11/26/2013 Run   Moderate 12.0 km 54:16 4:32
11/28/2013 Run   Moderate 12.0 km 54:53 4:35
12/3/2013 Run   Easy 13.0 km 1:00:14 4:39
12/8/2013 Run   Easy 13.0 km 1:05:21 5:02
12/10/2013 Run   Easy 13.0 km 1:05:28 5:03
11/27/2013 Run
Akkerwani 7.5km
 Easy 7.5 km 35:05 4:41
12/2/2013 Run
Akkerwani 7.5km
 Easy 7.5 km 36:00 4:48
12/4/2013 Run
Akkerwani 7.5km
 Moderate 7.5 km 34:17 4:35
12/5/2013 Run
Akkerwani 7.5km
 Easy 7.5 km 38:49 5:11
1/14/2012 Run
Benoni
 Easy 7.0 km 40:00 5:43
6/18/2012 Run
Benoni
 Time Trial 4.7 km 24:20 5:14
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
9/5/2012 Run
Benoni
 Easy 10.1 km 49:01 4:52
9/8/2012 Run
Benoni
 Easy 10.0 km 49:11 4:56
1/20/2013 Run
Benoni
 Long 13.0 km 1:01:04 4:42
6/30/2013 Run
Benoni
 Easy 6.1 km 30:17 4:58
9/24/2013 Run
Benoni
 Threshold 8.0 km 33:34 4:12
5/16/2013 Run
Bizana/De Villebois
 Easy 5.0 km 24:38 4:54
5/28/2013 Run
Bizana/De Villebois
 Easy 5.1 km 24:28 4:47
6/13/2013 Run
Bizana/De Villebois
 Easy 5.0 km 27:08 5:25
3/23/2013 Run
Bonitas 10km Challenge
 Race 10.0 km 36:13 3:38
11/25/2013 Run
BP 8km
 Easy 8.0 km 36:41 4:36
11/29/2013 Run
BP 8km
 Easy 8.0 km 38:01 4:46
12/7/2013 Run
BP 8km
 Threshold 7.5 km 32:18 4:19
12/9/2013 Run
BP 8km
 Easy 8.0 km 40:24 5:03
12/11/2013 Run
BP 8km
 Moderate 8.0 km 36:57 4:38
12/12/2013 Run
BP 8km
 Easy 8.0 km 39:07 4:54
12/14/2013 Run
BP 8km
 Threshold 8.0 km 35:26 4:26
12/16/2013 Run
BP 8km
 Easy 8.0 km 41:15 5:10
12/18/2013 Run
BP 8km
 Moderate 8.0 km 36:08 4:32
12/19/2013 Run
BP 8km
 Easy 8.0 km 39:04 4:54
12/21/2013 Run
BP 8km
 Threshold 8.0 km 33:50 4:14
7/15/2012 Run
Breakthru Midrand
 Race 15.0 km 1:05:40 4:23
8/9/2012 Run
Castle Walk
 Race 10.0 km 42:05 4:13
11/8/2012 Run
Centurion Nike
 Recovery 4.6 km 26:10 5:42
7/5/2012 Run
Centurion Nike Long Route
 Time Trial 5.3 km 21:24 4:03
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