Workouts


Summary
wait
Date Activity Course Type ▲ Distance Duration Pace  
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
11/25/2013 Run
BP 8km
Easy 8.0 km 36:41 4:36
11/27/2013 Run
Akkerwani 7.5km
Easy 7.5 km 35:05 4:41
11/29/2013 Run
BP 8km
Easy 8.0 km 38:01 4:46
12/2/2013 Run
Akkerwani 7.5km
Easy 7.5 km 36:00 4:48
12/3/2013 Run   Easy 13.0 km 1:00:14 4:39
12/5/2013 Run
Akkerwani 7.5km
Easy 7.5 km 38:49 5:11
12/8/2013 Run   Easy 13.0 km 1:05:21 5:02
12/9/2013 Run
BP 8km
Easy 8.0 km 40:24 5:03
12/10/2013 Run   Easy 13.0 km 1:05:28 5:03
12/12/2013 Run
BP 8km
Easy 8.0 km 39:07 4:54
12/15/2013 Run
Muskowiet 13 km
Easy 13.0 km 1:04:31 4:58
12/16/2013 Run
BP 8km
Easy 8.0 km 41:15 5:10
12/17/2013 Run
Petrus St 13km
Easy 13.0 km 1:03:36 4:54
12/19/2013 Run
BP 8km
Easy 8.0 km 39:04 4:54
12/22/2013 Run
LuckyBean to Bizana 10 km
Easy 10.0 km 51:29 5:09
12/23/2013 Run
Luck Bean 9 km
Easy 9.0 km 43:57 4:53
12/24/2013 Run
Manne/Muskowiet 14 km
Easy 14.0 km 1:08:02 4:52
12/26/2013 Run
Witdoring
Easy 8.0 km 39:09 4:54
12/30/2013 Run
Luck Bean 9 km
Easy 9.0 km 43:01 4:47
12/31/2013 Run
Manne/Muskowiet 14 km
Easy 14.0 km 1:07:40 4:51
6/7/2012 Run
WITS
Hill 10.0 km 47:55 4:48
6/26/2012 Run
WITS
Hill 10.0 km 45:06 4:31
7/3/2012 Run
Lenn Smith Loops
Hill 8.0 km 37:36 4:42
7/10/2012 Run
Witdoring
Hill 8.1 km 37:50 4:41
7/19/2012 Run
WITS
Hill 10.0 km 44:50 4:29
1/8/2013 Run
Timbavati St
Hill 5.1 km 29:22 5:47
1/17/2013 Run
Wekker St
Hill 7.2 km 35:56 5:01
1/31/2013 Run
Wekker St
Hill 6.1 km 32:05 5:14
7/17/2012 Run
WITS
Interval 10.0 km 46:15 4:38
7/24/2012 Run
WITS
Interval 10.0 km 44:20 4:26
7/31/2012 Run
WITS
Interval 7.0 km 38:30 5:30
8/7/2012 Run
Treadmill
Interval 10.2 km 1:01:30 6:02
8/14/2012 Run
Treadmill
Interval 10.0 km 51:52 5:12
11/22/2012 Run
WITS
Interval 10.0 km 44:18 4:26
12/4/2012 Run
WITS
Interval 10.0 km 47:22 4:44
12/13/2012 Run
WITS
Interval 11.2 km 44:47 4:00
12/20/2012 Run
Centurion Nike Long Route
Interval 7.2 km 29:12 4:05
1/10/2013 Run
WITS
Interval 8.0 km 42:53 5:22
1/15/2013 Run
WITS
Interval 8.0 km 37:47 4:44
1/22/2013 Run
WITS
Interval 8.0 km 38:23 4:48
1/29/2013 Run
WITS
Interval 8.0 km 39:00 4:52
2/7/2013 Run
WITS
Interval 8.1 km 37:31 4:40
2/12/2013 Run
WITS
Interval 8.2 km 37:47 4:36
2/19/2013 Run
WITS
Interval 8.0 km 38:41 4:50
2/26/2013 Run
WITS
Interval 8.2 km 37:21 4:35
4/23/2013 Run
WITS
Interval 9.2 km 40:00 4:22
6/10/2012 Run
Garsfontein via Jacques and RUbenstein
Long 13.0 km 1:23:34 6:27
6/17/2012 Run
Garsfontein via Jacques and RUbenstein
Long 13.5 km 1:24:10 6:15
6/24/2012 Run
Garsfontein via Jacques and RUbenstein
Long 15.5 km 1:20:08 5:10
7/1/2012 Run
Garsfontein via Jacques and RUbenstein
Long 13.0 km 1:07:34 5:13
7/8/2012 Run
Cornwall View
Long 16.5 km 1:31:21 5:33
7/22/2012 Run
Hans Strijdom
Long 18.7 km 1:50:31 5:55
7/29/2012 Run
Garsfontein via Jacques and RUbenstein
Long 15.5 km 1:17:04 4:58
8/5/2012 Run
Benoni
Long 20.9 km 1:41:48 4:53
8/12/2012 Run
UNISA Lynwood
Long 26.3 km 2:18:13 5:15
8/19/2012 Run
Cornwall View and Rubenstein
Long 18.5 km 1:29:54 4:52
9/2/2012 Run
Cornwall View
Long 28.1 km 2:21:37 5:03
9/9/2012 Run
Cornwall View
Long 30.3 km 2:30:42 4:59
9/16/2012 Run
Rubenstein Loops
Long 33.0 km 3:11:52 5:49
10/7/2012 Run
Cornwall View and Rubenstein
Long 25.1 km 2:06:12 5:02
10/14/2012 Run
Rubenstein Loops
Long 32.1 km 2:42:01 5:03
10/21/2012 Run
Cornwall View
Long 20.1 km 1:37:42 4:52
10/28/2012 Run
Cornwall View
Long 15.1 km 1:12:01 4:47
11/18/2012 Run
Cornwall View
Long 15.1 km 1:10:43 4:41
11/25/2012 Run
Cornwall View
Long 15.0 km 1:09:44 4:39
12/1/2012 Run
Cornwall View
Long 15.1 km 1:06:51 4:26
12/9/2012 Run
Cornwall View
Long 15.1 km 1:14:48 4:58
12/16/2012 Run
Cornwall View
Long 15.1 km 1:09:13 4:36
1/20/2013 Run
Benoni
Long 13.0 km 1:01:04 4:42
1/26/2013 Run
Elardus Park
Long 14.0 km 1:04:57 4:39
2/9/2013 Run
Cornwall View
Long 15.1 km 1:09:17 4:36
3/3/2013 Run
Cornwall View
Long 18.0 km 1:21:33 4:32
3/17/2013 Run
Cornwall View
Long 15.0 km 1:08:44 4:35
4/7/2013 Run
Cornwall View
Long 17.0 km 1:16:11 4:29
4/28/2013 Run
Cornwall View
Long 15.2 km 1:15:01 4:58
6/9/2013 Run
Witdoring
Long 15.2 km 1:15:02 4:56
6/15/2013 Run
Cornwall View
Long 16.1 km 1:15:04 4:40
9/14/2013 Run
Piering
Long 13.5 km 1:00:00 4:27
9/21/2013 Run
Cornwall View
Long 15.8 km 1:10:00 4:27
9/28/2013 Run
Cornwall View + Lucky Bean Detour
Long 16.9 km 1:15:01 4:27
10/5/2013 Run
Delmas/Elardus Park
Long 18.3 km 1:20:00 4:23
6/5/2012 Run
Witdoring
Threshold 9.2 km 45:03 4:56
8/2/2012 Run
Lenn Smith Loops
Threshold 8.0 km 34:21 4:18
8/16/2012 Run
Lenn Smith Loops
Threshold 8.0 km 33:28 4:11
11/14/2012 Run
Wekker St
Threshold 6.0 km 24:07 4:02
11/20/2012 Run
WITS
Threshold 7.4 km 29:56 4:04
11/29/2012 Run
Out and back down Hesketh
Threshold 9.0 km 37:36 4:11
12/6/2012 Run
WITS
Threshold 7.0 km 27:28 3:56
12/11/2012 Run
Out and back down Hesketh
Threshold 8.0 km 31:19 3:55
12/18/2012 Run
Out and back down Hesketh
Threshold 10.7 km 43:20 4:04
2/5/2013 Run
Out and back down Hesketh
Threshold 8.0 km 32:48 4:07
3/14/2013 Run
WITS
Threshold 7.0 km 28:05 4:01
3/26/2013 Run
Rondebosch
Threshold 7.1 km 29:05 4:07
4/9/2013 Run
Out and back down Hesketh
Threshold 7.0 km 28:28 4:04
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