Workouts

Summary
wait
Date Activity Course Type Distance ▲ Duration Pace  
4/4/2012 Run   Recovery 7.0 km 52:30 7:30
4/12/2012 Run   Recovery 7.0 km 38:50 5:33
4/19/2012 Run   Recovery 7.0 km 33:30 4:48
4/27/2012 Run   Recovery 7.0 km 32:15 4:37
4/28/2012 Run   Recovery 7.0 km 37:45 5:24
5/22/2012 Run   Recovery 7.0 km 35:40 5:06
7/31/2012 Run
WITS
 Interval 7.0 km 38:30 5:30
12/6/2012 Run
WITS
 Threshold 7.0 km 27:28 3:56
3/14/2013 Run
WITS
 Threshold 7.0 km 28:05 4:01
5/1/2013 Run
Out and back down Hesketh
 Easy 7.0 km 31:25 4:29
4/9/2013 Run
Out and back down Hesketh
 Threshold 7.0 km 28:28 4:04
4/22/2013 Run
Out and back down Hesketh
 Easy 7.0 km 31:17 4:28
10/31/2012 Run
WITS
 Marathon Pace 7.0 km 33:33 4:47
8/24/2013 Run
Out and back down Hesketh
 Recovery 7.0 km 35:01 4:59
3/6/2013 Run
Moreleta Park Loop
 Easy 7.1 km 35:02 4:58
3/26/2013 Run
Rondebosch
 Threshold 7.1 km 29:05 4:07
12/20/2012 Run
Centurion Nike Long Route
 Interval 7.2 km 29:12 4:05
1/17/2013 Run
Wekker St
 Hill 7.2 km 35:56 5:01
3/13/2013 Run
Paul/De Villebois
 Easy 7.2 km 32:15 4:30
11/20/2011 Run   Recovery 7.2 km 35:00 4:52
6/12/2011 Run   Recovery 7.3 km 42:01 5:46
6/21/2013 Run
De Villebois
 Moderate 7.3 km 35:01 4:48
11/20/2012 Run
WITS
 Threshold 7.4 km 29:56 4:04
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
12/10/2011 Run   Recovery 7.5 km 37:00 4:56
11/4/2013 Run   Recovery 7.5 km 37:27 5:00
11/5/2013 Run   Recovery 7.5 km 37:21 4:59
11/11/2013 Run   Recovery 7.5 km 35:09 4:42
11/13/2013 Run   Recovery 7.5 km 36:01 4:49
11/14/2013 Run   Recovery 7.5 km 36:45 4:54
11/16/2013 Run   Recovery 7.5 km 37:08 4:58
11/18/2013 Run   Easy 7.5 km 35:41 4:46
11/20/2013 Run   Easy 7.5 km 35:46 4:47
11/22/2013 Run   Easy 7.5 km 36:00 4:48
11/27/2013 Run
Akkerwani 7.5km
 Easy 7.5 km 35:05 4:41
12/2/2013 Run
Akkerwani 7.5km
 Easy 7.5 km 36:00 4:48
12/4/2013 Run
Akkerwani 7.5km
 Moderate 7.5 km 34:17 4:35
12/5/2013 Run
Akkerwani 7.5km
 Easy 7.5 km 38:49 5:11
12/7/2013 Run
BP 8km
 Threshold 7.5 km 32:18 4:19
9/1/2013 Run
Out and back down Hesketh
 Easy 7.7 km 35:00 4:33
4/11/2013 Run
WITS
 Repetitions 7.9 km 33:01 4:12
10/20/2011 Run   Recovery 8.0 km 44:37 5:35
10/22/2011 Run   Recovery 8.0 km 41:39 5:13
11/5/2011 Run   Recovery 8.0 km 40:00 5:00
2/19/2012 Run   Recovery 8.0 km 42:30 5:19
3/3/2012 Run   Recovery 8.0 km 48:36 6:05
3/8/2012 Run   Recovery 8.0 km 43:08 5:24
3/15/2012 Run   Recovery 8.0 km 39:00 4:53
3/27/2012 Run   Recovery 8.0 km 45:25 5:41
3/29/2012 Run   Recovery 8.0 km 36:45 4:36
3/31/2012 Run   Recovery 8.0 km 37:16 4:40
4/7/2012 Run   Recovery 8.0 km 58:30 7:19
4/16/2012 Run   Recovery 8.0 km 57:00 7:08
4/21/2012 Run   Recovery 8.0 km 42:15 5:17
5/8/2012 Run   Recovery 8.0 km 37:30 4:42
5/10/2012 Run   Recovery 8.0 km 42:45 5:21
5/14/2012 Run   Recovery 8.0 km 43:50 5:29
5/21/2012 Run   Recovery 8.0 km 42:56 5:22
5/23/2012 Run   Recovery 8.0 km 39:55 5:00
5/24/2012 Run   Recovery 8.0 km 41:15 5:10
5/30/2012 Run   Recovery 8.0 km 39:56 5:00
6/12/2012 Run
WITS
 Repetitions 8.0 km 41:10 5:09
6/27/2012 Run
WITS
 Recovery 8.0 km 42:26 5:19
7/3/2012 Run
Lenn Smith Loops
 Hill 8.0 km 37:36 4:42
7/25/2012 Run
Witdoring
 Easy 8.0 km 39:16 4:55
8/1/2012 Run
Lenn Smith Loops
 Easy 8.0 km 38:44 4:51
8/2/2012 Run
Lenn Smith Loops
 Threshold 8.0 km 34:21 4:18
8/8/2012 Run
Lenn Smith Loops
 Easy 8.0 km 38:55 4:52
8/15/2012 Run
Lenn Smith Loops
 Easy 8.0 km 38:22 4:48
8/16/2012 Run
Lenn Smith Loops
 Threshold 8.0 km 33:28 4:11
9/23/2012 Run
Witdoring
 Recovery 8.0 km 46:23 5:48
12/11/2012 Run
Out and back down Hesketh
 Threshold 8.0 km 31:19 3:55
12/22/2012 Run
Witdoring
 Easy 8.0 km 39:53 5:00
1/15/2013 Run
WITS
 Interval 8.0 km 37:47 4:44
2/5/2013 Run
Out and back down Hesketh
 Threshold 8.0 km 32:48 4:07
3/29/2013 Run
Two Oceans Fun Run
 Race 8.0 km 29:01 3:38
9/23/2013 Run
Witdoring
 Easy 8.0 km 36:31 4:34
10/17/2013 Run
Out and back down Hesketh
 Easy 8.0 km 38:00 4:45
11/25/2013 Run
BP 8km
 Easy 8.0 km 36:41 4:36
11/29/2013 Run
BP 8km
 Easy 8.0 km 38:01 4:46
12/9/2013 Run
BP 8km
 Easy 8.0 km 40:24 5:03
12/11/2013 Run
BP 8km
 Moderate 8.0 km 36:57 4:38
12/12/2013 Run
BP 8km
 Easy 8.0 km 39:07 4:54
12/14/2013 Run
BP 8km
 Threshold 8.0 km 35:26 4:26
12/16/2013 Run
BP 8km
 Easy 8.0 km 41:15 5:10
12/18/2013 Run
BP 8km
 Moderate 8.0 km 36:08 4:32
12/19/2013 Run
BP 8km
 Easy 8.0 km 39:04 4:54
12/21/2013 Run
BP 8km
 Threshold 8.0 km 33:50 4:14
12/26/2013 Run
Witdoring
 Easy 8.0 km 39:09 4:54
11/28/2012 Run
WITS
 Fartlek 8.0 km 38:32 4:49
1/10/2013 Run
WITS
 Interval 8.0 km 42:53 5:22
1/22/2013 Run
WITS
 Interval 8.0 km 38:23 4:48
2/13/2013 Run
Witdoring
 Recovery 8.0 km 39:13 4:54
2/19/2013 Run
WITS
 Interval 8.0 km 38:41 4:50
4/10/2013 Run
Out and back down Hesketh
 Easy 8.0 km 39:26 4:56
9/24/2013 Run
Benoni
 Threshold 8.0 km 33:34 4:12
10/4/2013 Run
Out and back down Hesketh
 Easy 8.0 km 36:43 4:36
8/22/2012 Run
WITS
 Recovery 8.0 km 44:32 5:34
9/29/2012 Run
Witdoring
 Easy 8.0 km 40:06 5:00
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