Workouts


Summary
wait
Date Activity Course Type Distance Duration ▲ Pace  
8/17/2013 Run
Wekker St
Recovery 5.8 km 27:04 4:41
6/13/2013 Run
Bizana/De Villebois
Easy 5.0 km 27:08 5:25
1/3/2013 Run
Wekker St
Easy 6.0 km 27:12 4:32
12/6/2012 Run
WITS
Threshold 7.0 km 27:28 3:56
9/6/2013 Run
Wekker St
Recovery 5.5 km 27:34 4:59
4/3/2013 Run
Rosebank Nike
Moderate 6.9 km 27:44 4:03
8/2/2011 Run   Recovery 5.6 km 27:48 4:58
12/27/2012 Run
Wekker St
Moderate 6.3 km 28:00 4:25
12/17/2011 Run
Great Weskoppies Business of Fun Run
Recovery 6.5 km 28:00 4:19
8/12/2013 Run
Wekker St
Recovery 5.5 km 28:00 5:07
3/14/2013 Run
WITS
Threshold 7.0 km 28:05 4:01
9/13/2012 Run
WITS
Recovery 5.0 km 28:15 5:39
2/8/2013 Run
Wekker St
Easy 6.3 km 28:27 4:31
4/9/2013 Run
Out and back down Hesketh
Threshold 7.0 km 28:28 4:04
3/1/2012 Run   Recovery 6.0 km 28:53 4:49
2/27/2013 Run
Rosebank
Recovery 4.5 km 28:57 6:31
3/29/2013 Run
Two Oceans Fun Run
Race 8.0 km 29:01 3:38
2/20/2013 Run
Wekker St
Easy 6.5 km 29:01 4:28
3/26/2013 Run
Rondebosch
Threshold 7.1 km 29:05 4:07
1/12/2013 Run
De Villebois
Easy 6.1 km 29:11 4:50
12/20/2012 Run
Centurion Nike Long Route
Interval 7.2 km 29:12 4:05
1/8/2013 Run
Timbavati St
Hill 5.1 km 29:22 5:47
8/21/2013 Run
Wekker St
Moderate 6.3 km 29:30 4:40
5/9/2012 Run   Recovery 6.0 km 29:35 4:56
10/24/2012 Run
WITS
Easy 6.0 km 29:36 4:55
9/6/2011 Run   Recovery 6.0 km 29:46 4:58
2/23/2012 Run   Recovery 6.0 km 29:50 4:59
9/8/2011 Run   Recovery 6.0 km 29:54 4:59
12/25/2012 Run
Wekker St
Easy 6.4 km 29:54 4:43
11/20/2012 Run
WITS
Threshold 7.4 km 29:56 4:04
11/13/2012 Run
De Villebois
Easy 6.1 km 29:59 4:56
6/29/2013 Strength/Stretch       30:00  
7/9/2013 Strength/Stretch       30:00  
8/16/2013 Run
Wekker St
Recovery 6.1 km 30:00 4:55
8/28/2013 Run
Wekker St
Moderate 6.6 km 30:00 4:35
9/27/2013 Run
Out and back down Hesketh
Easy 6.7 km 30:01 4:30
8/30/2013 Run
Wekker St
Easy 6.3 km 30:01 4:46
8/9/2013 Run
Wekker St
Recovery 5.7 km 30:01 5:15
12/12/2012 Run
WITS
Recovery 6.1 km 30:01 4:55
8/27/2013 Run
Out and back down Hesketh
Easy 6.0 km 30:02 5:00
6/23/2011 Run   Recovery 5.7 km 30:02 5:17
10/25/2011 Run   Recovery 5.4 km 30:15 5:37
1/16/2013 Run
Wekker St
Recovery 6.2 km 30:17 4:53
6/28/2013 Run
WITS
Recovery 6.2 km 30:17 4:52
6/30/2013 Run
Benoni
Easy 6.1 km 30:17 4:58
7/4/2012 Run
WITS
Easy 6.0 km 30:26 5:05
9/11/2011 Run   Recovery 5.5 km 30:28 5:33
6/24/2013 Run
Out and back down Hesketh
Easy 6.4 km 30:29 4:48
11/10/2011 Run   Recovery 6.4 km 31:00 4:51
11/15/2011 Run   Recovery 6.5 km 31:00 4:47
12/18/2011 Run   Recovery 6.5 km 31:00 4:47
8/2/2012 Run
Centurion Nike Long Route
Recovery 5.3 km 31:06 5:53
7/11/2012 Run
De Villebois
Easy 6.1 km 31:17 5:09
4/22/2013 Run
Out and back down Hesketh
Easy 7.0 km 31:17 4:28
12/11/2012 Run
Out and back down Hesketh
Threshold 8.0 km 31:19 3:55
11/21/2012 Run
WITS
Recovery 6.0 km 31:19 5:13
5/1/2013 Run
Out and back down Hesketh
Easy 7.0 km 31:25 4:29
12/11/2011 Run   Recovery 6.4 km 31:30 4:56
8/23/2013 Run
Wekker St
Moderate 6.8 km 31:30 4:40
10/30/2012 Run
WITS
Easy 6.2 km 31:31 5:07
7/23/2011 Run   Recovery 6.0 km 31:40 5:17
6/16/2011 Run   Recovery 6.0 km 31:44 5:18
10/1/2011 Run   Recovery 5.4 km 31:44 5:53
10/6/2011 Run   Recovery 6.0 km 31:44 5:18
8/4/2013 Run
Wekker St
Recovery 5.5 km 32:01 5:52
1/31/2013 Run
Wekker St
Hill 6.1 km 32:05 5:14
1/23/2013 Run
Wekker St
Recovery 6.4 km 32:06 5:02
4/27/2012 Run   Recovery 7.0 km 32:15 4:37
3/13/2013 Run
Paul/De Villebois
Easy 7.2 km 32:15 4:30
1/2/2013 Run
Wekker St
Easy 6.4 km 32:16 5:05
8/18/2011 Run   Recovery 6.0 km 32:17 5:23
12/7/2013 Run
BP 8km
Threshold 7.5 km 32:18 4:19
8/7/2011 Run   Recovery 6.4 km 32:35 5:06
5/3/2012 Run   Recovery 6.0 km 32:40 5:27
2/5/2013 Run
Out and back down Hesketh
Threshold 8.0 km 32:48 4:07
4/11/2013 Run
WITS
Repetitions 7.9 km 33:01 4:12
3/6/2012 Run   Recovery 6.0 km 33:13 5:33
8/16/2012 Run
Lenn Smith Loops
Threshold 8.0 km 33:28 4:11
4/14/2012 Run   Recovery 6.0 km 33:30 5:35
4/19/2012 Run   Recovery 7.0 km 33:30 4:48
1/19/2011 Run   Recovery 6.0 km 33:33 5:36
10/31/2012 Run
WITS
Marathon Pace 7.0 km 33:33 4:47
9/24/2013 Run
Benoni
Threshold 8.0 km 33:34 4:12
6/18/2011 Run   Recovery 5.8 km 33:38 5:48
12/21/2013 Run
BP 8km
Threshold 8.0 km 33:50 4:14
3/10/2012 Run   Recovery 6.0 km 34:00 5:40
12/4/2013 Run
Akkerwani 7.5km
Moderate 7.5 km 34:17 4:35
8/2/2012 Run
Lenn Smith Loops
Threshold 8.0 km 34:21 4:18
6/1/2013 Run
Witdoring
Easy 8.1 km 34:31 4:17
9/3/2011 Run   Recovery 6.0 km 35:00 5:50
11/20/2011 Run   Recovery 7.2 km 35:00 4:52
12/20/2011 Run   Recovery 7.0 km 35:00 5:00
2/26/2012 Run   Recovery 6.0 km 35:00 5:50
5/6/2012 Run   Recovery 6.0 km 35:00 5:50
7/8/2013 StationeryCardio   Default   35:00  
7/9/2013 Strength/Stretch       35:00  
9/10/2013 Run
Out and back down Hesketh
Moderate 8.1 km 35:00 4:19
9/1/2013 Run
Out and back down Hesketh
Easy 7.7 km 35:00 4:33
9/9/2013 Run
Out and back down Hesketh
Easy 7.4 km 35:01 4:44
9/11/2013 Run
Out and back down Hesketh
Easy 7.4 km 35:01 4:43