| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 3/2/2013 |
Run |
Mediheld Sunrise Baby Monster |
Time Trial |
4.7 km |
17:23 |
3:41 |
 |
| 3/2/2013 |
Run |
Pre Monster Shake Out |
Easy |
3.6 km |
20:57 |
5:54 |
|
| 2/27/2013 |
Run |
Rosebank |
Recovery |
4.5 km |
28:57 |
6:31 |
|
| 2/27/2013 |
Run |
Nike Run Epic |
Moderate |
5.1 km |
21:29 |
4:15 |
|
| 2/26/2013 |
Run |
WITS |
Interval |
8.2 km |
37:21 |
4:35 |
|
| 2/23/2013 |
Run |
Deloitte Pretoria |
Race |
10.0 km |
36:50 |
3:41 |
|
| 2/21/2013 |
Run |
Centurion Nike Long Route |
Time Trial |
5.2 km |
19:46 |
3:47 |
|
| 2/20/2013 |
Run |
Wekker St |
Easy |
6.5 km |
29:01 |
4:28 |
|
| 2/19/2013 |
Run |
WITS |
Interval |
8.0 km |
38:41 |
4:50 |
|
| 2/17/2013 |
Run |
Elardus Park |
Easy |
12.6 km |
57:12 |
4:33 |
|
| 2/16/2013 |
Run |
Tuks Bestemed |
Race |
10.0 km |
37:01 |
3:43 |
|
| 2/14/2013 |
Run |
WITS |
Repetitions |
6.8 km |
35:14 |
5:11 |
|
| 2/13/2013 |
Run |
Witdoring |
Recovery |
8.0 km |
39:13 |
4:54 |
|
| 2/12/2013 |
Run |
WITS |
Interval |
8.2 km |
37:47 |
4:36 |
|
| 2/9/2013 |
Run |
Cornwall View |
Long |
15.1 km |
1:09:17 |
4:36 |
|
| 2/8/2013 |
Run |
Wekker St |
Easy |
6.3 km |
28:27 |
4:31 |
|
| 2/7/2013 |
Run |
WITS |
Interval |
8.1 km |
37:31 |
4:40 |
|
| 2/6/2013 |
Run |
Witdoring |
Easy |
8.0 km |
36:33 |
4:33 |
|
| 2/5/2013 |
Run |
Out and back down Hesketh |
Threshold |
8.0 km |
32:48 |
4:07 |
|
| 2/3/2013 |
Run |
Elardus Park |
Recovery |
12.6 km |
1:35:31 |
7:35 |
|
| 2/2/2013 |
Run |
McCarthy Toyota |
Race |
10.0 km |
37:27 |
3:45 |
|
| 1/31/2013 |
Run |
Wekker St |
Hill |
6.1 km |
32:05 |
5:14 |
|
| 1/30/2013 |
Run |
Kudus 15km |
Easy |
14.9 km |
1:24:29 |
5:42 |
|
| 1/29/2013 |
Run |
WITS |
Interval |
8.0 km |
39:00 |
4:52 |
|
| 1/27/2013 |
Run |
Johnson Crane Fun Run |
Race |
4.6 km |
16:09 |
3:30 |
|
| 1/26/2013 |
Run |
Elardus Park |
Long |
14.0 km |
1:04:57 |
4:39 |
|
| 1/24/2013 |
Run |
Centurion Nike Long Route |
Time Trial |
5.2 km |
20:02 |
3:50 |
|
| 1/23/2013 |
Run |
Wekker St |
Recovery |
6.4 km |
32:06 |
5:02 |
|
| 1/22/2013 |
Run |
WITS |
Interval |
8.0 km |
38:23 |
4:48 |
|
| 1/20/2013 |
Run |
Benoni |
Long |
13.0 km |
1:01:04 |
4:42 |
|
| 1/19/2013 |
Run |
Ebotse Parkrun |
Race |
5.0 km |
18:22 |
3:41 |
|
| 1/17/2013 |
Run |
Wekker St |
Hill |
7.2 km |
35:56 |
5:01 |
|
| 1/16/2013 |
Run |
Wekker St |
Recovery |
6.2 km |
30:17 |
4:53 |
|
| 1/15/2013 |
Run |
WITS |
Interval |
8.0 km |
37:47 |
4:44 |
|
| 1/13/2013 |
Run |
Elardus Park |
Easy |
12.2 km |
57:31 |
4:43 |
|
| 1/12/2013 |
Run |
De Villebois |
Easy |
6.1 km |
29:11 |
4:50 |
|
| 1/10/2013 |
Run |
WITS |
Interval |
8.0 km |
42:53 |
5:22 |
|
| 1/9/2013 |
Run |
Wekker St |
Recovery |
6.3 km |
38:11 |
6:06 |
|
| 1/8/2013 |
Run |
Timbavati St |
Hill |
5.1 km |
29:22 |
5:47 |
|
| 1/6/2013 |
Run |
Varsity Kudus 15km |
Race |
15.0 km |
1:03:59 |
4:16 |
|
| 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 |
|
| 12/29/2012 |
Run |
Old Year's Race |
Race |
10.0 km |
38:25 |
3:51 |
|
| 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 |
|
| 12/23/2012 |
Run |
Elardus Park |
Easy |
12.6 km |
57:32 |
4:34 |
|
| 12/22/2012 |
Run |
Witdoring |
Easy |
8.0 km |
39:53 |
5:00 |
|
| 12/20/2012 |
Run |
Centurion Nike Long Route |
Interval |
7.2 km |
29:12 |
4:05 |
|
| 12/19/2012 |
Run |
Witdoring |
Easy |
8.1 km |
36:46 |
4:33 |
|
| 12/18/2012 |
Run |
Out and back down Hesketh |
Threshold |
10.7 km |
43:20 |
4:04 |
|
| 12/16/2012 |
Run |
Cornwall View |
Long |
15.1 km |
1:09:13 |
4:36 |
|
| 12/15/2012 |
Run |
Witdoring |
Easy |
8.1 km |
36:46 |
4:35 |
|
| 12/13/2012 |
Run |
Centurion Nike Short Route |
Time Trial |
3.5 km |
12:21 |
3:32 |
|
| 12/13/2012 |
Run |
WITS |
Interval |
11.2 km |
44:47 |
4:00 |
|
| 12/12/2012 |
Run |
WITS |
Recovery |
6.1 km |
30:01 |
4:55 |
|
| 12/11/2012 |
Run |
Out and back down Hesketh |
Threshold |
8.0 km |
31:19 |
3:55 |
|
| 12/9/2012 |
Run |
Cornwall View |
Long |
15.1 km |
1:14:48 |
4:58 |
|
| 12/8/2012 |
Run |
Great Weskoppies Run |
Race |
10.0 km |
37:46 |
3:47 |
|
| 12/6/2012 |
Run |
Centurion Nike Long Route |
Time Trial |
5.2 km |
19:24 |
3:43 |
|
| 12/6/2012 |
Run |
WITS |
Threshold |
7.0 km |
27:28 |
3:56 |
|
| 12/5/2012 |
Run |
WITS |
Recovery |
6.9 km |
36:01 |
5:12 |
|
| 12/4/2012 |
Run |
WITS |
Interval |
10.0 km |
47:22 |
4:44 |
|
| 12/2/2012 |
Run |
Rubenstein via Paul and Jacques |
Easy |
9.5 km |
47:00 |
4:59 |
|
| 12/1/2012 |
Run |
Cornwall View |
Long |
15.1 km |
1:06:51 |
4:26 |
|
| 11/29/2012 |
Run |
Centurion Nike Long Route |
Easy |
5.0 km |
25:06 |
5:03 |
|
| 11/29/2012 |
Run |
Out and back down Hesketh |
Threshold |
9.0 km |
37:36 |
4:11 |
|
| 11/28/2012 |
Run |
WITS |
Fartlek |
8.0 km |
38:32 |
4:49 |
|
| 11/25/2012 |
Run |
Cornwall View |
Long |
15.0 km |
1:09:44 |
4:39 |
|
| 11/24/2012 |
Run |
Tom Jenkins |
Race |
10.0 km |
40:53 |
4:06 |
|
| 11/22/2012 |
Run |
Centurion Nike Long Route |
Recovery |
5.2 km |
26:56 |
5:14 |
|
| 11/22/2012 |
Run |
WITS |
Interval |
10.0 km |
44:18 |
4:26 |
|
| 11/21/2012 |
Run |
WITS |
Recovery |
6.0 km |
31:19 |
5:13 |
|
| 11/20/2012 |
Run |
WITS |
Threshold |
7.4 km |
29:56 |
4:04 |
|
| 11/18/2012 |
Run |
Cornwall View |
Long |
15.1 km |
1:10:43 |
4:41 |
|
| 11/17/2012 |
Run |
Kollonade Retail Park |
Race |
10.0 km |
39:17 |
3:56 |
|
| 11/15/2012 |
Run |
Centurion Nike Long Route |
Time Trial |
5.2 km |
21:10 |
4:03 |
|
| 11/14/2012 |
Run |
Wekker St |
Threshold |
6.0 km |
24:07 |
4:02 |
|
| 11/13/2012 |
Run |
De Villebois |
Easy |
6.1 km |
29:59 |
4:56 |
|
| 11/11/2012 |
Run |
Rubenstein via Paul and Jacques |
Recovery |
10.5 km |
56:19 |
5:22 |
|
| 11/10/2012 |
Run |
Timbavati/Paul |
Recovery |
4.2 km |
23:58 |
5:47 |
|
| 11/8/2012 |
Run |
Centurion Nike |
Recovery |
4.6 km |
26:10 |
5:42 |
|
| 11/4/2012 |
Run |
Soweto Marathon |
Race |
42.2 km |
3:38:10 |
5:11 |
|
| 10/31/2012 |
Run |
WITS |
Marathon Pace |
7.0 km |
33:33 |
4:47 |
|
| 10/30/2012 |
Run |
WITS |
Easy |
6.2 km |
31:31 |
5:07 |
|
| 10/28/2012 |
Run |
Cornwall View |
Long |
15.1 km |
1:12:01 |
4:47 |
|
| 10/27/2012 |
Run |
Run/Walk for Life Benoni |
Easy |
9.1 km |
43:58 |
4:51 |
|
| 10/24/2012 |
Run |
WITS |
Easy |
6.0 km |
29:36 |
4:55 |
|
| 10/23/2012 |
Run |
WITS |
Marathon Pace |
10.0 km |
43:23 |
4:21 |
|
| 10/21/2012 |
Run |
Cornwall View |
Long |
20.1 km |
1:37:42 |
4:52 |
|
| 10/20/2012 |
Run |
Rubenstein via Paul and Jacques |
Easy |
9.5 km |
48:21 |
5:07 |
|
| 10/18/2012 |
Run |
Centurion Nike Long Route |
Time Trial |
5.2 km |
20:12 |
3:54 |
|
| 10/18/2012 |
Run |
WITS |
Easy |
3.9 km |
19:12 |
4:55 |
|
| 10/17/2012 |
Run |
WITS |
Marathon Pace |
14.0 km |
1:04:00 |
4:35 |
|
| 10/16/2012 |
Run |
Witdoring |
Easy |
8.0 km |
39:13 |
4:54 |
|
| 10/14/2012 |
Run |
Rubenstein Loops |
Long |
32.1 km |
2:42:01 |
5:03 |
|
| 10/13/2012 |
Run |
Rubenstein |
Easy |
12.0 km |
59:04 |
4:56 |
|
| 10/11/2012 |
Run |
Centurion Nike Long Route |
Time Trial |
5.2 km |
20:40 |
3:57 |
|
| 10/11/2012 |
Run |
WITS |
Fartlek |
8.7 km |
42:23 |
4:54 |
|
| 10/10/2012 |
Run |
WITS |
Marathon Pace |
16.0 km |
1:11:52 |
4:29 |
|
| 10/9/2012 |
Run |
Witdoring |
Easy |
8.1 km |
39:36 |
4:53 |
|