| Date |
Activity |
Course |
Type |
Distance |
Duration |
Pace ▲ |
|
| 2/5/2013 |
Run |
Out and back down Hesketh |
Threshold |
8.0 km |
32:48 |
4:07 |
 |
| 3/26/2013 |
Run |
Rondebosch |
Threshold |
7.1 km |
29:05 |
4:07 |
|
| 6/9/2012 |
Run |
Silver Oaks Crossing Race of Faith |
Race |
15.0 km |
1:01:41 |
4:07 |
|
| 9/22/2012 |
Run |
Irene Spring Race |
Race |
21.1 km |
1:28:08 |
4:11 |
|
| 11/29/2012 |
Run |
Out and back down Hesketh |
Threshold |
9.0 km |
37:36 |
4:11 |
|
| 10/8/2013 |
Run |
Out and back down Hesketh |
Progression |
9.6 km |
40:00 |
4:11 |
|
| 8/16/2012 |
Run |
Lenn Smith Loops |
Threshold |
8.0 km |
33:28 |
4:11 |
|
| 9/24/2013 |
Run |
Benoni |
Threshold |
8.0 km |
33:34 |
4:12 |
|
| 4/11/2013 |
Run |
WITS |
Repetitions |
7.9 km |
33:01 |
4:12 |
|
| 8/9/2012 |
Run |
Castle Walk |
Race |
10.0 km |
42:05 |
4:13 |
|
| 12/21/2013 |
Run |
BP 8km |
Threshold |
8.0 km |
33:50 |
4:14 |
|
| 2/27/2013 |
Run |
Nike Run Epic |
Moderate |
5.1 km |
21:29 |
4:15 |
|
| 5/5/2012 |
Run |
Jackie Mekler |
Race |
10.0 km |
42:38 |
4:16 |
|
| 1/6/2013 |
Run |
Varsity Kudus 15km |
Race |
15.0 km |
1:03:59 |
4:16 |
|
| 5/29/2012 |
Run |
|
Recovery |
10.0 km |
42:40 |
4:16 |
|
| 4/27/2013 |
Run |
Rubenstein via Paul and Jacque |
Moderate |
10.0 km |
42:45 |
4:17 |
|
| 6/14/2012 |
Run |
Centurion Nike Short Route |
Time Trial |
3.5 km |
14:45 |
4:17 |
|
| 4/20/2013 |
Run |
Out and back down Hesketh |
Fartlek |
10.1 km |
43:17 |
4:17 |
|
| 6/1/2013 |
Run |
Witdoring |
Easy |
8.1 km |
34:31 |
4:17 |
|
| 12/29/2013 |
Run |
Festiva of Running 1 Hour Race |
Moderate |
14.5 km |
1:02:13 |
4:18 |
|
| 8/2/2012 |
Run |
Lenn Smith Loops |
Threshold |
8.0 km |
34:21 |
4:18 |
|
| 4/25/2013 |
Run |
WITS |
Threshold |
9.5 km |
41:00 |
4:19 |
|
| 9/17/2013 |
Run |
Lucky Bean |
Marathon Pace |
10.5 km |
45:00 |
4:19 |
|
| 12/7/2013 |
Run |
BP 8km |
Threshold |
7.5 km |
32:18 |
4:19 |
|
| 12/17/2011 |
Run |
Great Weskoppies Business of Fun Run |
Recovery |
6.5 km |
28:00 |
4:19 |
|
| 9/10/2013 |
Run |
Out and back down Hesketh |
Moderate |
8.1 km |
35:00 |
4:19 |
|
| 6/5/2013 |
Run |
Out and back down Hesketh |
Fartlek |
9.2 km |
40:01 |
4:20 |
|
| 10/23/2012 |
Run |
WITS |
Marathon Pace |
10.0 km |
43:23 |
4:21 |
|
| 4/23/2013 |
Run |
WITS |
Interval |
9.2 km |
40:00 |
4:22 |
|
| 6/6/2013 |
Run |
Out and back down Hesketh |
Easy |
9.2 km |
40:01 |
4:22 |
|
| 10/9/2013 |
Run |
Out and back down Hesketh |
Easy |
9.2 km |
40:00 |
4:22 |
|
| 10/5/2013 |
Run |
Delmas/Elardus Park |
Long |
18.3 km |
1:20:00 |
4:23 |
|
| 7/15/2012 |
Run |
Breakthru Midrand |
Race |
15.0 km |
1:05:40 |
4:23 |
|
| 9/16/2013 |
Run |
Out and back down Hesketh |
Easy |
9.1 km |
40:00 |
4:24 |
|
| 9/13/2012 |
Run |
Centurion Nike Long Route |
Time Trial |
5.3 km |
23:18 |
4:24 |
|
| 12/27/2012 |
Run |
Wekker St |
Moderate |
6.3 km |
28:00 |
4:25 |
|
| 12/1/2012 |
Run |
Cornwall View |
Long |
15.1 km |
1:06:51 |
4:26 |
|
| 12/25/2013 |
Run |
LuckyBean to Bizana 10 km |
Progression |
10.0 km |
44:15 |
4:26 |
|
| 12/14/2013 |
Run |
BP 8km |
Threshold |
8.0 km |
35:26 |
4:26 |
|
| 11/22/2012 |
Run |
WITS |
Interval |
10.0 km |
44:18 |
4:26 |
|
| 9/18/2013 |
Run |
Out and back down Hesketh |
Easy |
9.0 km |
40:00 |
4:26 |
|
| 7/24/2012 |
Run |
WITS |
Interval |
10.0 km |
44:20 |
4:26 |
|
| 9/21/2013 |
Run |
Cornwall View |
Long |
15.8 km |
1:10:00 |
4:27 |
|
| 9/14/2013 |
Run |
Piering |
Long |
13.5 km |
1:00:00 |
4:27 |
|
| 9/28/2013 |
Run |
Cornwall View + Lucky Bean Detour |
Long |
16.9 km |
1:15:01 |
4:27 |
|
| 10/7/2013 |
Run |
Out and back down Hesketh |
Easy |
9.0 km |
40:01 |
4:28 |
|
| 4/22/2013 |
Run |
Out and back down Hesketh |
Easy |
7.0 km |
31:17 |
4:28 |
|
| 5/25/2013 |
Run |
Wekker/Paul/Timbavati |
Easy |
5.0 km |
22:25 |
4:28 |
|
| 2/20/2013 |
Run |
Wekker St |
Easy |
6.5 km |
29:01 |
4:28 |
|
| 4/24/2012 |
Run |
|
Recovery |
6.0 km |
26:45 |
4:28 |
|
| 10/3/2013 |
Run |
Rubenstein/Wekker/Paul |
Moderate |
10.5 km |
47:01 |
4:28 |
|
| 4/4/2013 |
Run |
WITS |
Repetitions |
8.1 km |
36:00 |
4:29 |
|
| 10/14/2013 |
Run |
Out and back down Hesketh |
Fartlek |
10.1 km |
45:01 |
4:29 |
|
| 10/10/2012 |
Run |
WITS |
Marathon Pace |
16.0 km |
1:11:52 |
4:29 |
|
| 5/1/2013 |
Run |
Out and back down Hesketh |
Easy |
7.0 km |
31:25 |
4:29 |
|
| 4/7/2013 |
Run |
Cornwall View |
Long |
17.0 km |
1:16:11 |
4:29 |
|
| 7/19/2012 |
Run |
WITS |
Hill |
10.0 km |
44:50 |
4:29 |
|
| 3/13/2013 |
Run |
Paul/De Villebois |
Easy |
7.2 km |
32:15 |
4:30 |
|
| 9/27/2013 |
Run |
Out and back down Hesketh |
Easy |
6.7 km |
30:01 |
4:30 |
|
| 10/24/2013 |
Run |
|
Easy |
10.0 km |
45:00 |
4:30 |
|
| 9/15/2011 |
Run |
|
Recovery |
4.2 km |
18:54 |
4:30 |
|
| 5/1/2012 |
Run |
Wally Hayward |
Race |
21.1 km |
1:35:01 |
4:31 |
|
| 10/23/2013 |
Run |
Hesketh 12km |
Easy |
12.1 km |
54:19 |
4:31 |
|
| 3/25/2013 |
Run |
Rondebosch |
Easy |
8.2 km |
37:00 |
4:31 |
|
| 2/8/2013 |
Run |
Wekker St |
Easy |
6.3 km |
28:27 |
4:31 |
|
| 10/22/2013 |
Run |
Lucky Bean |
Easy |
10.1 km |
45:33 |
4:31 |
|
| 6/26/2012 |
Run |
WITS |
Hill |
10.0 km |
45:06 |
4:31 |
|
| 12/18/2013 |
Run |
BP 8km |
Moderate |
8.0 km |
36:08 |
4:32 |
|
| 9/3/2013 |
Run |
Out and back down Hesketh |
Moderate |
8.9 km |
40:00 |
4:32 |
|
| 11/26/2013 |
Run |
|
Moderate |
12.0 km |
54:16 |
4:32 |
|
| 1/3/2013 |
Run |
Wekker St |
Easy |
6.0 km |
27:12 |
4:32 |
|
| 10/2/2013 |
Run |
Out and back down Hesketh |
Easy |
8.8 km |
40:00 |
4:32 |
|
| 3/3/2013 |
Run |
Cornwall View |
Long |
18.0 km |
1:21:33 |
4:32 |
|
| 5/16/2012 |
Run |
|
Recovery |
8.2 km |
37:09 |
4:32 |
|
| 9/1/2013 |
Run |
Out and back down Hesketh |
Easy |
7.7 km |
35:00 |
4:33 |
|
| 2/17/2013 |
Run |
Elardus Park |
Easy |
12.6 km |
57:12 |
4:33 |
|
| 12/19/2012 |
Run |
Witdoring |
Easy |
8.1 km |
36:46 |
4:33 |
|
| 9/13/2013 |
Run |
Out and back down Hesketh |
Easy |
8.8 km |
40:00 |
4:33 |
|
| 2/6/2013 |
Run |
Witdoring |
Easy |
8.0 km |
36:33 |
4:33 |
|
| 12/23/2012 |
Run |
Elardus Park |
Easy |
12.6 km |
57:32 |
4:34 |
|
| 6/4/2013 |
Run |
Out and back down Hesketh |
Easy |
8.8 km |
40:01 |
4:34 |
|
| 9/23/2013 |
Run |
Witdoring |
Easy |
8.0 km |
36:31 |
4:34 |
|
| 12/15/2012 |
Run |
Witdoring |
Easy |
8.1 km |
36:46 |
4:35 |
|
| 3/17/2013 |
Run |
Cornwall View |
Long |
15.0 km |
1:08:44 |
4:35 |
|
| 12/4/2013 |
Run |
Akkerwani 7.5km |
Moderate |
7.5 km |
34:17 |
4:35 |
|
| 10/17/2012 |
Run |
WITS |
Marathon Pace |
14.0 km |
1:04:00 |
4:35 |
|
| 2/25/2012 |
Run |
Deloitte Pretoria |
Race |
10.0 km |
45:44 |
4:35 |
|
| 11/28/2013 |
Run |
|
Moderate |
12.0 km |
54:53 |
4:35 |
|
| 8/28/2013 |
Run |
Wekker St |
Moderate |
6.6 km |
30:00 |
4:35 |
|
| 2/26/2013 |
Run |
WITS |
Interval |
8.2 km |
37:21 |
4:35 |
|
| 8/31/2013 |
Run |
Lucky Bean |
Easy |
8.7 km |
40:01 |
4:35 |
|
| 12/16/2012 |
Run |
Cornwall View |
Long |
15.1 km |
1:09:13 |
4:36 |
|
| 10/4/2013 |
Run |
Out and back down Hesketh |
Easy |
8.0 km |
36:43 |
4:36 |
|
| 11/25/2013 |
Run |
BP 8km |
Easy |
8.0 km |
36:41 |
4:36 |
|
| 9/30/2013 |
Run |
Out and back down Hesketh |
Easy |
8.7 km |
40:00 |
4:36 |
|
| 2/9/2013 |
Run |
Cornwall View |
Long |
15.1 km |
1:09:17 |
4:36 |
|
| 3/29/2012 |
Run |
|
Recovery |
8.0 km |
36:45 |
4:36 |
|
| 2/12/2013 |
Run |
WITS |
Interval |
8.2 km |
37:47 |
4:36 |
|
| 5/20/2013 |
Run |
Timbavati/Paul |
Easy |
3.0 km |
13:54 |
4:37 |
|
| 4/27/2012 |
Run |
|
Recovery |
7.0 km |
32:15 |
4:37 |
|