Workouts


Summary
wait
Date Activity ▲ Course Type Distance Duration Pace  
9/19/2012 Run
WITS
Marathon Pace 14.0 km 1:06:11 4:44
9/22/2012 Run
Irene Spring Race
Race 21.1 km 1:28:08 4:11
9/23/2012 Run
Witdoring
Recovery 8.0 km 46:23 5:48
9/29/2012 Run
Witdoring
Easy 8.0 km 40:06 5:00
9/30/2012 Run
City2City
Race 21.1 km 1:25:28 4:04
10/3/2012 Run
Grahamstown
Marathon Pace 14.0 km 1:05:44 4:42
10/4/2012 Run
Grahamstown
Easy 10.3 km 54:24 5:18
10/7/2012 Run
Cornwall View and Rubenstein
Long 25.1 km 2:06:12 5:02
10/9/2012 Run
Witdoring
Easy 8.1 km 39:36 4:53
10/10/2012 Run
WITS
Marathon Pace 16.0 km 1:11:52 4:29
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
10/13/2012 Run
Rubenstein
Easy 12.0 km 59:04 4:56
10/14/2012 Run
Rubenstein Loops
Long 32.1 km 2:42:01 5:03
10/16/2012 Run
Witdoring
Easy 8.0 km 39:13 4:54
10/17/2012 Run
WITS
Marathon Pace 14.0 km 1:04:00 4:35
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
10/20/2012 Run
Rubenstein via Paul and Jacques
Easy 9.5 km 48:21 5:07
10/21/2012 Run
Cornwall View
Long 20.1 km 1:37:42 4:52
10/23/2012 Run
WITS
Marathon Pace 10.0 km 43:23 4:21
10/24/2012 Run
WITS
Easy 6.0 km 29:36 4:55
10/27/2012 Run
Run/Walk for Life Benoni
Easy 9.1 km 43:58 4:51
10/28/2012 Run
Cornwall View
Long 15.1 km 1:12:01 4:47
10/30/2012 Run
WITS
Easy 6.2 km 31:31 5:07
10/31/2012 Run
WITS
Marathon Pace 7.0 km 33:33 4:47
11/4/2012 Run
Soweto Marathon
Race 42.2 km 3:38:10 5:11
11/8/2012 Run
Centurion Nike
Recovery 4.6 km 26:10 5:42
11/10/2012 Run
Timbavati/Paul
Recovery 4.2 km 23:58 5:47
11/11/2012 Run
Rubenstein via Paul and Jacques
Recovery 10.5 km 56:19 5:22
11/13/2012 Run
De Villebois
Easy 6.1 km 29:59 4:56
11/14/2012 Run
Wekker St
Threshold 6.0 km 24:07 4:02
11/15/2012 Run
Centurion Nike Long Route
Time Trial 5.2 km 21:10 4:03
11/17/2012 Run
Kollonade Retail Park
Race 10.0 km 39:17 3:56
11/18/2012 Run
Cornwall View
Long 15.1 km 1:10:43 4:41
11/20/2012 Run
WITS
Threshold 7.4 km 29:56 4:04
11/21/2012 Run
WITS
Recovery 6.0 km 31:19 5:13
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
11/24/2012 Run
Tom Jenkins
Race 10.0 km 40:53 4:06
11/25/2012 Run
Cornwall View
Long 15.0 km 1:09:44 4:39
11/28/2012 Run
WITS
Fartlek 8.0 km 38:32 4:49
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
12/1/2012 Run
Cornwall View
Long 15.1 km 1:06:51 4:26
12/2/2012 Run
Rubenstein via Paul and Jacques
Easy 9.5 km 47:00 4:59
12/4/2012 Run
WITS
Interval 10.0 km 47:22 4:44
12/5/2012 Run
WITS
Recovery 6.9 km 36:01 5:12
12/6/2012 Run
WITS
Threshold 7.0 km 27:28 3:56
12/6/2012 Run
Centurion Nike Long Route
Time Trial 5.2 km 19:24 3:43
12/8/2012 Run
Great Weskoppies Run
Race 10.0 km 37:46 3:47
12/9/2012 Run
Cornwall View
Long 15.1 km 1:14:48 4:58
12/11/2012 Run
Out and back down Hesketh
Threshold 8.0 km 31:19 3:55
12/12/2012 Run
WITS
Recovery 6.1 km 30:01 4:55
12/13/2012 Run
WITS
Interval 11.2 km 44:47 4:00
12/13/2012 Run
Centurion Nike Short Route
Time Trial 3.5 km 12:21 3:32
12/15/2012 Run
Witdoring
Easy 8.1 km 36:46 4:35
12/16/2012 Run
Cornwall View
Long 15.1 km 1:09:13 4:36
12/18/2012 Run
Out and back down Hesketh
Threshold 10.7 km 43:20 4:04
12/19/2012 Run
Witdoring
Easy 8.1 km 36:46 4:33
12/20/2012 Run
Centurion Nike Long Route
Interval 7.2 km 29:12 4:05
12/22/2012 Run
Witdoring
Easy 8.0 km 39:53 5:00
12/23/2012 Run
Elardus Park
Easy 12.6 km 57:32 4:34
12/25/2012 Run
Wekker St
Easy 6.4 km 29:54 4:43
12/27/2012 Run
Wekker St
Moderate 6.3 km 28:00 4:25
12/29/2012 Run
Old Year's Race
Race 10.0 km 38:25 3:51
1/2/2013 Run
Wekker St
Easy 6.4 km 32:16 5:05
1/3/2013 Run
Wekker St
Easy 6.0 km 27:12 4:32
1/6/2013 Run
Varsity Kudus 15km
Race 15.0 km 1:03:59 4:16
1/8/2013 Run
Timbavati St
Hill 5.1 km 29:22 5:47
1/9/2013 Run
Wekker St
Recovery 6.3 km 38:11 6:06
1/10/2013 Run
WITS
Interval 8.0 km 42:53 5:22
1/12/2013 Run
De Villebois
Easy 6.1 km 29:11 4:50
1/13/2013 Run
Elardus Park
Easy 12.2 km 57:31 4:43
1/15/2013 Run
WITS
Interval 8.0 km 37:47 4:44
1/16/2013 Run
Wekker St
Recovery 6.2 km 30:17 4:53
1/17/2013 Run
Wekker St
Hill 7.2 km 35:56 5:01
1/19/2013 Run
Ebotse Parkrun
Race 5.0 km 18:22 3:41
1/20/2013 Run
Benoni
Long 13.0 km 1:01:04 4:42
1/22/2013 Run
WITS
Interval 8.0 km 38:23 4:48
1/23/2013 Run
Wekker St
Recovery 6.4 km 32:06 5:02
1/24/2013 Run
Centurion Nike Long Route
Time Trial 5.2 km 20:02 3:50
1/26/2013 Run
Elardus Park
Long 14.0 km 1:04:57 4:39
1/27/2013 Run
Johnson Crane Fun Run
Race 4.6 km 16:09 3:30
1/29/2013 Run
WITS
Interval 8.0 km 39:00 4:52
1/30/2013 Run
Kudus 15km
Easy 14.9 km 1:24:29 5:42
1/31/2013 Run
Wekker St
Hill 6.1 km 32:05 5:14
2/2/2013 Run
McCarthy Toyota
Race 10.0 km 37:27 3:45
2/3/2013 Run
Elardus Park
Recovery 12.6 km 1:35:31 7:35
2/5/2013 Run
Out and back down Hesketh
Threshold 8.0 km 32:48 4:07
2/6/2013 Run
Witdoring
Easy 8.0 km 36:33 4:33
2/7/2013 Run
WITS
Interval 8.1 km 37:31 4:40
2/8/2013 Run
Wekker St
Easy 6.3 km 28:27 4:31
2/9/2013 Run
Cornwall View
Long 15.1 km 1:09:17 4:36
2/12/2013 Run
WITS
Interval 8.2 km 37:47 4:36
2/13/2013 Run
Witdoring
Recovery 8.0 km 39:13 4:54
2/14/2013 Run
WITS
Repetitions 6.8 km 35:14 5:11
2/16/2013 Run
Tuks Bestemed
Race 10.0 km 37:01 3:43
2/17/2013 Run
Elardus Park
Easy 12.6 km 57:12 4:33
2/19/2013 Run
WITS
Interval 8.0 km 38:41 4:50