| Date |
Activity |
Course ▼ |
Type |
Distance |
Duration |
Pace |
|
| 1/3/2013 |
Run |
Wekker St |
Easy |
6.0 km |
27:12 |
4:32 |
 |
| 1/2/2013 |
Run |
Wekker St |
Easy |
6.4 km |
32:16 |
5:05 |
|
| 12/27/2012 |
Run |
Wekker St |
Moderate |
6.3 km |
28:00 |
4:25 |
|
| 12/25/2012 |
Run |
Wekker St |
Easy |
6.4 km |
29:54 |
4:43 |
|
| 11/14/2012 |
Run |
Wekker St |
Threshold |
6.0 km |
24:07 |
4:02 |
|
| 10/12/2013 |
Run |
We Run Jozi |
Race |
10.0 km |
40:33 |
4:04 |
|
| 3/9/2013 |
Run |
Warm Up Kosmos |
Easy |
2.0 km |
12:22 |
6:04 |
|
| 8/26/2012 |
Run |
Wanderers Half Marathon and 10km Road Race |
Race |
10.0 km |
39:04 |
3:55 |
|
| 5/1/2012 |
Run |
Wally Hayward |
Race |
21.1 km |
1:35:01 |
4:31 |
|
| 8/21/2011 |
Run |
Vodacom Country Challenge |
Race |
10.0 km |
51:19 |
5:08 |
|
| 1/6/2013 |
Run |
Varsity Kudus 15km |
Race |
15.0 km |
1:03:59 |
4:16 |
|
| 8/12/2012 |
Run |
UNISA Lynwood |
Long |
26.3 km |
2:18:13 |
5:15 |
|
| 3/29/2013 |
Run |
Two Oceans Fun Run |
Race |
8.0 km |
29:01 |
3:38 |
|
| 2/16/2013 |
Run |
Tuks Bestemed |
Race |
10.0 km |
37:01 |
3:43 |
|
| 8/14/2012 |
Run |
Treadmill |
Interval |
10.0 km |
51:52 |
5:12 |
|
| 8/7/2012 |
Run |
Treadmill |
Interval |
10.2 km |
1:01:30 |
6:02 |
|
| 11/24/2012 |
Run |
Tom Jenkins |
Race |
10.0 km |
40:53 |
4:06 |
|
| 5/20/2013 |
Run |
Timbavati/Paul |
Easy |
3.0 km |
13:54 |
4:37 |
|
| 11/10/2012 |
Run |
Timbavati/Paul |
Recovery |
4.2 km |
23:58 |
5:47 |
|
| 1/8/2013 |
Run |
Timbavati St |
Hill |
5.1 km |
29:22 |
5:47 |
|
| 6/23/2012 |
Run |
Take 5 Relay |
Race |
5.0 km |
17:49 |
3:34 |
|
| 3/21/2012 |
Run |
Sunnypark Right to Run |
Race |
10.0 km |
46:20 |
4:38 |
|
| 11/4/2012 |
Run |
Soweto Marathon |
Race |
42.2 km |
3:38:10 |
5:11 |
|
| 4/14/2013 |
Run |
Slow Mag |
Race |
21.1 km |
1:22:46 |
3:56 |
|
| 4/15/2012 |
Run |
Slow Mag |
Race |
21.1 km |
1:38:42 |
4:41 |
|
| 6/8/2013 |
Run |
Silver Oaks Crossing Race of Faith |
Race |
10.0 km |
37:15 |
3:44 |
|
| 6/9/2012 |
Run |
Silver Oaks Crossing Race of Faith |
Race |
15.0 km |
1:01:41 |
4:07 |
|
| 5/26/2013 |
Run |
Saxonwold |
Easy |
8.7 km |
49:01 |
5:39 |
|
| 10/27/2012 |
Run |
Run/Walk for Life Benoni |
Easy |
9.1 km |
43:58 |
4:51 |
|
| 10/3/2013 |
Run |
Rubenstein/Wekker/Paul |
Moderate |
10.5 km |
47:01 |
4:28 |
|
| 12/2/2012 |
Run |
Rubenstein via Paul and Jacques |
Easy |
9.5 km |
47:00 |
4:59 |
|
| 11/11/2012 |
Run |
Rubenstein via Paul and Jacques |
Recovery |
10.5 km |
56:19 |
5:22 |
|
| 10/20/2012 |
Run |
Rubenstein via Paul and Jacques |
Easy |
9.5 km |
48:21 |
5:07 |
|
| 8/18/2012 |
Run |
Rubenstein via Paul and Jacques |
Easy |
10.0 km |
47:57 |
4:48 |
|
| 8/11/2012 |
Run |
Rubenstein via Paul and Jacques |
Easy |
9.5 km |
47:30 |
5:02 |
|
| 6/20/2012 |
Run |
Rubenstein via Paul and Jacques |
Moderate |
10.0 km |
47:28 |
4:46 |
|
| 6/2/2012 |
Run |
Rubenstein via Paul and Jacques |
Recovery |
9.5 km |
47:29 |
5:02 |
|
| 4/27/2013 |
Run |
Rubenstein via Paul and Jacque |
Moderate |
10.0 km |
42:45 |
4:17 |
|
| 10/14/2012 |
Run |
Rubenstein Loops |
Long |
32.1 km |
2:42:01 |
5:03 |
|
| 9/16/2012 |
Run |
Rubenstein Loops |
Long |
33.0 km |
3:11:52 |
5:49 |
|
| 10/13/2012 |
Run |
Rubenstein |
Easy |
12.0 km |
59:04 |
4:56 |
|
| 11/16/2011 |
Run |
Rowlin National Brokers |
Race |
10.0 km |
48:00 |
4:48 |
|
| 4/3/2013 |
Run |
Rosebank Nike |
Moderate |
6.9 km |
27:44 |
4:03 |
|
| 2/27/2013 |
Run |
Rosebank |
Recovery |
4.5 km |
28:57 |
6:31 |
|
| 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 |
|
| 3/22/2013 |
Run |
Rondebosch |
Easy |
6.8 km |
43:36 |
6:25 |
|
| 3/2/2013 |
Run |
Pre Monster Shake Out |
Easy |
3.6 km |
20:57 |
5:54 |
|
| 6/19/2012 |
Run |
Pilditch Stadium |
Repetitions |
5.2 km |
21:01 |
4:03 |
|
| 9/14/2013 |
Run |
Piering |
Long |
13.5 km |
1:00:00 |
4:27 |
|
| 12/17/2013 |
Run |
Petrus St 13km |
Easy |
13.0 km |
1:03:36 |
4:54 |
|
| 3/13/2013 |
Run |
Paul/De Villebois |
Easy |
7.2 km |
32:15 |
4:30 |
|
| 10/17/2013 |
Run |
Out and back down Hesketh |
Easy |
8.0 km |
38:00 |
4:45 |
|
| 10/14/2013 |
Run |
Out and back down Hesketh |
Fartlek |
10.1 km |
45:01 |
4:29 |
|
| 10/9/2013 |
Run |
Out and back down Hesketh |
Easy |
9.2 km |
40:00 |
4:22 |
|
| 10/8/2013 |
Run |
Out and back down Hesketh |
Progression |
9.6 km |
40:00 |
4:11 |
|
| 10/7/2013 |
Run |
Out and back down Hesketh |
Easy |
9.0 km |
40:01 |
4:28 |
|
| 10/4/2013 |
Run |
Out and back down Hesketh |
Easy |
8.0 km |
36:43 |
4:36 |
|
| 10/2/2013 |
Run |
Out and back down Hesketh |
Easy |
8.8 km |
40:00 |
4:32 |
|
| 10/1/2013 |
Run |
Out and back down Hesketh |
Threshold |
10.0 km |
40:00 |
4:00 |
|
| 9/30/2013 |
Run |
Out and back down Hesketh |
Easy |
8.7 km |
40:00 |
4:36 |
|
| 9/27/2013 |
Run |
Out and back down Hesketh |
Easy |
6.7 km |
30:01 |
4:30 |
|
| 9/18/2013 |
Run |
Out and back down Hesketh |
Easy |
9.0 km |
40:00 |
4:26 |
|
| 9/16/2013 |
Run |
Out and back down Hesketh |
Easy |
9.1 km |
40:00 |
4:24 |
|
| 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 |
|
| 9/3/2013 |
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 |
|
| 8/27/2013 |
Run |
Out and back down Hesketh |
Easy |
6.0 km |
30:02 |
5:00 |
|
| 8/24/2013 |
Run |
Out and back down Hesketh |
Recovery |
7.0 km |
35:01 |
4:59 |
|
| 6/24/2013 |
Run |
Out and back down Hesketh |
Easy |
6.4 km |
30:29 |
4:48 |
|
| 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 |
|
| 6/6/2013 |
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 |
|
| 5/1/2013 |
Run |
Out and back down Hesketh |
Easy |
7.0 km |
31:25 |
4:29 |
|
| 4/26/2013 |
Run |
Out and back down Hesketh |
Easy |
8.5 km |
41:04 |
4:50 |
|
| 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 |
|
| 4/10/2013 |
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 |
|
| 2/5/2013 |
Run |
Out and back down Hesketh |
Threshold |
8.0 km |
32:48 |
4:07 |
|
| 12/18/2012 |
Run |
Out and back down Hesketh |
Threshold |
10.7 km |
43:20 |
4:04 |
|
| 12/11/2012 |
Run |
Out and back down Hesketh |
Threshold |
8.0 km |
31:19 |
3:55 |
|
| 11/29/2012 |
Run |
Out and back down Hesketh |
Threshold |
9.0 km |
37:36 |
4:11 |
|
| 3/16/2013 |
Run |
Om Die Dam |
Race |
10.0 km |
36:38 |
3:40 |
|
| 12/29/2012 |
Run |
Old Year's Race |
Race |
10.0 km |
38:25 |
3:51 |
|
| 2/27/2013 |
Run |
Nike Run Epic |
Moderate |
5.1 km |
21:29 |
4:15 |
|
| 12/15/2013 |
Run |
Muskowiet 13 km |
Easy |
13.0 km |
1:04:31 |
4:58 |
|
| 9/19/2013 |
Run |
Move Jozi Maboneng |
Moderate |
5.0 km |
20:00 |
4:00 |
|
| 3/6/2013 |
Run |
Moreleta Park Loop |
Easy |
7.1 km |
35:02 |
4:58 |
|
| 3/2/2013 |
Run |
Mediheld Sunrise Baby Monster |
Time Trial |
4.7 km |
17:23 |
3:41 |
|
| 2/2/2013 |
Run |
McCarthy Toyota |
Race |
10.0 km |
37:27 |
3:45 |
|
| 4/6/2013 |
Run |
Mazda Road Race |
Race |
10.0 km |
36:14 |
3:38 |
|
| 5/19/2012 |
Run |
Mazda Road Race |
Race |
5.0 km |
19:25 |
3:53 |
|
| 12/31/2013 |
Run |
Manne/Muskowiet 14 km |
Easy |
14.0 km |
1:07:40 |
4:51 |
|