Date |
Activity ▲ |
Course |
Type |
Distance |
Duration |
Pace |
|
2/20/2013 |
Run |
Wekker St |
Easy |
6.5 km |
29:01 |
4:28 |
|
2/21/2013 |
Run |
Centurion Nike Long Route |
Time Trial |
5.2 km |
19:46 |
3:47 |
|
2/23/2013 |
Run |
Deloitte Pretoria |
Race |
10.0 km |
36:50 |
3:41 |
|
2/26/2013 |
Run |
WITS |
Interval |
8.2 km |
37:21 |
4:35 |
|
2/27/2013 |
Run |
Nike Run Epic |
Moderate |
5.1 km |
21:29 |
4:15 |
|
2/27/2013 |
Run |
Rosebank |
Recovery |
4.5 km |
28:57 |
6:31 |
|
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 |
|
3/3/2013 |
Run |
Cornwall View |
Long |
18.0 km |
1:21:33 |
4:32 |
|
3/5/2013 |
Run |
WITS |
Repetitions |
8.1 km |
45:02 |
5:33 |
|
3/6/2013 |
Run |
Moreleta Park Loop |
Easy |
7.1 km |
35:02 |
4:58 |
|
3/7/2013 |
Run |
Centurion Nike Long Route |
Time Trial |
5.2 km |
19:34 |
3:47 |
|
3/9/2013 |
Run |
Kosmos 3-in-1 |
Race |
10.0 km |
38:32 |
3:52 |
|
3/9/2013 |
Run |
Kosmos 2km Fun Run |
Race |
2.1 km |
7:48 |
3:40 |
|
3/9/2013 |
Run |
Warm Up Kosmos |
Easy |
2.0 km |
12:22 |
6:04 |
|
3/12/2013 |
Run |
WITS |
Repetitions |
8.1 km |
39:07 |
4:50 |
|
3/13/2013 |
Run |
Paul/De Villebois |
Easy |
7.2 km |
32:15 |
4:30 |
|
3/14/2013 |
Run |
WITS |
Threshold |
7.0 km |
28:05 |
4:01 |
|
3/16/2013 |
Run |
Om Die Dam |
Race |
10.0 km |
36:38 |
3:40 |
|
3/17/2013 |
Run |
Cornwall View |
Long |
15.0 km |
1:08:44 |
4:35 |
|
3/22/2013 |
Run |
Rondebosch |
Easy |
6.8 km |
43:36 |
6:25 |
|
3/23/2013 |
Run |
Bonitas 10km Challenge |
Race |
10.0 km |
36:13 |
3:38 |
|
3/25/2013 |
Run |
Rondebosch |
Easy |
8.2 km |
37:00 |
4:31 |
|
3/26/2013 |
Run |
Rondebosch |
Threshold |
7.1 km |
29:05 |
4:07 |
|
3/29/2013 |
Run |
Rondebosch |
Easy |
2.9 km |
21:17 |
7:18 |
|
3/29/2013 |
Run |
Two Oceans Fun Run |
Race |
8.0 km |
29:01 |
3:38 |
|
4/3/2013 |
Run |
Rosebank Nike |
Moderate |
6.9 km |
27:44 |
4:03 |
|
4/4/2013 |
Run |
WITS |
Repetitions |
8.1 km |
36:00 |
4:29 |
|
4/6/2013 |
Run |
Mazda Road Race |
Race |
10.0 km |
36:14 |
3:38 |
|
4/7/2013 |
Run |
Cornwall View |
Long |
17.0 km |
1:16:11 |
4:29 |
|
4/9/2013 |
Run |
Out and back down Hesketh |
Threshold |
7.0 km |
28:28 |
4:04 |
|
4/10/2013 |
Run |
Out and back down Hesketh |
Easy |
8.0 km |
39:26 |
4:56 |
|
4/11/2013 |
Run |
WITS |
Repetitions |
7.9 km |
33:01 |
4:12 |
|
4/13/2013 |
Run |
Ebotse Parkrun |
Race |
5.0 km |
19:15 |
3:51 |
|
4/14/2013 |
Run |
Slow Mag |
Race |
21.1 km |
1:22:46 |
3:56 |
|
4/17/2013 |
Run |
Kudus Time Trial Challenge |
Time Trial |
5.0 km |
18:48 |
3:48 |
|
4/20/2013 |
Run |
Out and back down Hesketh |
Fartlek |
10.1 km |
43:17 |
4:17 |
|
4/22/2013 |
Run |
Out and back down Hesketh |
Easy |
7.0 km |
31:17 |
4:28 |
|
4/23/2013 |
Run |
WITS |
Interval |
9.2 km |
40:00 |
4:22 |
|
4/25/2013 |
Run |
Centurion Nike Short Route |
Threshold |
3.5 km |
12:50 |
3:40 |
|
4/25/2013 |
Run |
WITS |
Threshold |
9.5 km |
41:00 |
4:19 |
|
4/26/2013 |
Run |
Out and back down Hesketh |
Easy |
8.5 km |
41:04 |
4:50 |
|
4/27/2013 |
Run |
Rubenstein via Paul and Jacque |
Moderate |
10.0 km |
42:45 |
4:17 |
|
4/28/2013 |
Run |
Cornwall View |
Long |
15.2 km |
1:15:01 |
4:58 |
|
5/1/2013 |
Run |
Out and back down Hesketh |
Easy |
7.0 km |
31:25 |
4:29 |
|
5/16/2013 |
Run |
Bizana/De Villebois |
Easy |
5.0 km |
24:38 |
4:54 |
|
5/20/2013 |
Run |
Timbavati/Paul |
Easy |
3.0 km |
13:54 |
4:37 |
|
5/25/2013 |
Run |
Wekker/Paul/Timbavati |
Easy |
5.0 km |
22:25 |
4:28 |
|
5/26/2013 |
Run |
Saxonwold |
Easy |
8.7 km |
49:01 |
5:39 |
|
5/28/2013 |
Run |
Bizana/De Villebois |
Easy |
5.1 km |
24:28 |
4:47 |
|
5/29/2013 |
Run |
Kudus ~9km Club RUn |
Easy |
8.6 km |
55:00 |
6:24 |
|
6/1/2013 |
Run |
Witdoring |
Easy |
8.1 km |
34:31 |
4:17 |
|
6/2/2013 |
Run |
Elardus Park |
Easy |
13.0 km |
1:00:01 |
4:37 |
|
6/4/2013 |
Run |
Out and back down Hesketh |
Easy |
8.8 km |
40:01 |
4:34 |
|
6/5/2013 |
Run |
Out and back down Hesketh |
Fartlek |
9.2 km |
40:01 |
4:20 |
|
6/6/2013 |
Run |
Out and back down Hesketh |
Easy |
9.2 km |
40:01 |
4:22 |
|
6/8/2013 |
Run |
Silver Oaks Crossing Race of Faith |
Race |
10.0 km |
37:15 |
3:44 |
|
6/9/2013 |
Run |
Witdoring |
Long |
15.2 km |
1:15:02 |
4:56 |
|
6/11/2013 |
Run |
Out and back down Hesketh |
Easy |
10.7 km |
49:17 |
4:38 |
|
6/12/2013 |
Run |
Out and back down Hesketh |
Easy |
9.0 km |
41:56 |
4:40 |
|
6/13/2013 |
Run |
Bizana/De Villebois |
Easy |
5.0 km |
27:08 |
5:25 |
|
6/15/2013 |
Run |
Cornwall View |
Long |
16.1 km |
1:15:04 |
4:40 |
|
6/21/2013 |
Run |
De Villebois |
Moderate |
7.3 km |
35:01 |
4:48 |
|
6/24/2013 |
Run |
Out and back down Hesketh |
Easy |
6.4 km |
30:29 |
4:48 |
|
6/26/2013 |
Run |
WITS |
Easy |
8.7 km |
40:01 |
4:38 |
|
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 |
|
7/27/2013 |
Run |
|
Recovery |
3.8 km |
25:47 |
6:45 |
|
7/29/2013 |
Run |
home |
Recovery |
3.6 km |
23:40 |
6:34 |
|
7/31/2013 |
Run |
WITS |
Recovery |
3.8 km |
22:02 |
5:50 |
|
8/2/2013 |
Run |
Wekker St |
Recovery |
4.2 km |
24:45 |
5:52 |
|
8/4/2013 |
Run |
Wekker St |
Recovery |
5.5 km |
32:01 |
5:52 |
|
8/5/2013 |
Run |
Wekker St |
Recovery |
4.3 km |
25:01 |
5:48 |
|
8/7/2013 |
Run |
Wekker St |
Recovery |
4.7 km |
25:00 |
5:20 |
|
8/9/2013 |
Run |
Wekker St |
Recovery |
5.7 km |
30:01 |
5:15 |
|
8/10/2013 |
Run |
Wekker St |
Recovery |
6.5 km |
40:28 |
6:15 |
|
8/12/2013 |
Run |
Wekker St |
Recovery |
5.5 km |
28:00 |
5:07 |
|
8/14/2013 |
Run |
WITS |
Recovery |
5.1 km |
25:03 |
4:55 |
|
8/16/2013 |
Run |
Wekker St |
Recovery |
6.1 km |
30:00 |
4:55 |
|
8/17/2013 |
Run |
Wekker St |
Recovery |
5.8 km |
27:04 |
4:41 |
|
8/19/2013 |
Run |
Wekker St |
Easy |
5.1 km |
25:00 |
4:55 |
|
8/21/2013 |
Run |
Wekker St |
Moderate |
6.3 km |
29:30 |
4:40 |
|
8/23/2013 |
Run |
Wekker St |
Moderate |
6.8 km |
31:30 |
4:40 |
|
8/24/2013 |
Run |
Out and back down Hesketh |
Recovery |
7.0 km |
35:01 |
4:59 |
|
8/25/2013 |
Run |
Family Road Race at Lakeside Mall 5km |
Race |
5.0 km |
18:22 |
3:41 |
|
8/27/2013 |
Run |
Out and back down Hesketh |
Easy |
6.0 km |
30:02 |
5:00 |
|
8/28/2013 |
Run |
Wekker St |
Moderate |
6.6 km |
30:00 |
4:35 |
|
8/30/2013 |
Run |
Wekker St |
Easy |
6.3 km |
30:01 |
4:46 |
|
8/31/2013 |
Run |
Lucky Bean |
Easy |
8.7 km |
40:01 |
4:35 |
|
9/1/2013 |
Run |
Out and back down Hesketh |
Easy |
7.7 km |
35:00 |
4:33 |
|
9/3/2013 |
Run |
Out and back down Hesketh |
Moderate |
8.9 km |
40:00 |
4:32 |
|
9/5/2013 |
Run |
Lenn Smith |
Race |
4.2 km |
16:00 |
3:51 |
|
9/6/2013 |
Run |
Wekker St |
Recovery |
5.5 km |
27:34 |
4:59 |
|
9/7/2013 |
Run |
Ebotse Parkrun |
Race |
5.0 km |
19:40 |
3:56 |
|
9/9/2013 |
Run |
Out and back down Hesketh |
Easy |
7.4 km |
35:01 |
4:44 |
|
9/10/2013 |
Run |
Out and back down Hesketh |
Moderate |
8.1 km |
35:00 |
4:19 |
|
9/11/2013 |
Run |
Out and back down Hesketh |
Easy |
7.4 km |
35:01 |
4:43 |
|
9/13/2013 |
Run |
Out and back down Hesketh |
Easy |
8.8 km |
40:00 |
4:33 |
|
9/14/2013 |
Run |
Piering |
Long |
13.5 km |
1:00:00 |
4:27 |
|
9/16/2013 |
Run |
Out and back down Hesketh |
Easy |
9.1 km |
40:00 |
4:24 |
|