| Date |
Activity |
Course |
Type |
Distance ▲ |
Duration |
Pace |
|
| 10/16/2012 |
Run |
Witdoring |
Easy |
8.0 km |
39:13 |
4:54 |
 |
| 1/29/2013 |
Run |
WITS |
Interval |
8.0 km |
39:00 |
4:52 |
|
| 2/6/2013 |
Run |
Witdoring |
Easy |
8.0 km |
36:33 |
4:33 |
|
| 12/15/2012 |
Run |
Witdoring |
Easy |
8.1 km |
36:46 |
4:35 |
|
| 2/7/2013 |
Run |
WITS |
Interval |
8.1 km |
37:31 |
4:40 |
|
| 4/4/2013 |
Run |
WITS |
Repetitions |
8.1 km |
36:00 |
4:29 |
|
| 6/1/2013 |
Run |
Witdoring |
Easy |
8.1 km |
34:31 |
4:17 |
|
| 1/4/2011 |
Run |
|
Recovery |
8.1 km |
1:03:23 |
7:50 |
|
| 7/10/2012 |
Run |
Witdoring |
Hill |
8.1 km |
37:50 |
4:41 |
|
| 7/14/2012 |
Run |
Witdoring |
Easy |
8.1 km |
39:45 |
4:55 |
|
| 7/18/2012 |
Run |
Witdoring |
Easy |
8.1 km |
39:19 |
4:52 |
|
| 7/21/2012 |
Run |
Witdoring |
Easy |
8.1 km |
40:58 |
5:04 |
|
| 8/30/2012 |
Run |
Witdoring |
Easy |
8.1 km |
42:18 |
5:14 |
|
| 12/19/2012 |
Run |
Witdoring |
Easy |
8.1 km |
36:46 |
4:33 |
|
| 3/12/2013 |
Run |
WITS |
Repetitions |
8.1 km |
39:07 |
4:50 |
|
| 9/10/2013 |
Run |
Out and back down Hesketh |
Moderate |
8.1 km |
35:00 |
4:19 |
|
| 10/9/2012 |
Run |
Witdoring |
Easy |
8.1 km |
39:36 |
4:53 |
|
| 3/5/2013 |
Run |
WITS |
Repetitions |
8.1 km |
45:02 |
5:33 |
|
| 2/26/2013 |
Run |
WITS |
Interval |
8.2 km |
37:21 |
4:35 |
|
| 5/16/2012 |
Run |
|
Recovery |
8.2 km |
37:09 |
4:32 |
|
| 3/25/2013 |
Run |
Rondebosch |
Easy |
8.2 km |
37:00 |
4:31 |
|
| 2/12/2013 |
Run |
WITS |
Interval |
8.2 km |
37:47 |
4:36 |
|
| 5/17/2012 |
Run |
|
Recovery |
8.2 km |
40:22 |
4:55 |
|
| 7/3/2011 |
Run |
|
Recovery |
8.4 km |
44:51 |
5:21 |
|
| 5/31/2012 |
Run |
|
Recovery |
8.4 km |
44:56 |
5:21 |
|
| 12/13/2011 |
Run |
|
Recovery |
8.5 km |
42:38 |
5:01 |
|
| 4/26/2013 |
Run |
Out and back down Hesketh |
Easy |
8.5 km |
41:04 |
4:50 |
|
| 5/29/2013 |
Run |
Kudus ~9km Club RUn |
Easy |
8.6 km |
55:00 |
6:24 |
|
| 6/26/2013 |
Run |
WITS |
Easy |
8.7 km |
40:01 |
4:38 |
|
| 10/11/2012 |
Run |
WITS |
Fartlek |
8.7 km |
42:23 |
4:54 |
|
| 5/26/2013 |
Run |
Saxonwold |
Easy |
8.7 km |
49:01 |
5:39 |
|
| 9/30/2013 |
Run |
Out and back down Hesketh |
Easy |
8.7 km |
40:00 |
4:36 |
|
| 8/31/2013 |
Run |
Lucky Bean |
Easy |
8.7 km |
40:01 |
4:35 |
|
| 6/4/2013 |
Run |
Out and back down Hesketh |
Easy |
8.8 km |
40:01 |
4:34 |
|
| 9/4/2011 |
Run |
|
Recovery |
8.8 km |
56:00 |
6:22 |
|
| 9/13/2013 |
Run |
Out and back down Hesketh |
Easy |
8.8 km |
40:00 |
4:33 |
|
| 10/2/2013 |
Run |
Out and back down Hesketh |
Easy |
8.8 km |
40:00 |
4:32 |
|
| 9/3/2013 |
Run |
Out and back down Hesketh |
Moderate |
8.9 km |
40:00 |
4:32 |
|
| 10/7/2013 |
Run |
Out and back down Hesketh |
Easy |
9.0 km |
40:01 |
4:28 |
|
| 8/4/2012 |
Run |
Benoni |
Easy |
9.0 km |
42:30 |
4:44 |
|
| 11/29/2012 |
Run |
Out and back down Hesketh |
Threshold |
9.0 km |
37:36 |
4:11 |
|
| 6/12/2013 |
Run |
Out and back down Hesketh |
Easy |
9.0 km |
41:56 |
4:40 |
|
| 12/23/2013 |
Run |
Luck Bean 9 km |
Easy |
9.0 km |
43:57 |
4:53 |
|
| 12/30/2013 |
Run |
Luck Bean 9 km |
Easy |
9.0 km |
43:01 |
4:47 |
|
| 9/18/2013 |
Run |
Out and back down Hesketh |
Easy |
9.0 km |
40:00 |
4:26 |
|
| 10/27/2012 |
Run |
Run/Walk for Life Benoni |
Easy |
9.1 km |
43:58 |
4:51 |
|
| 8/23/2012 |
Run |
WITS |
Recovery |
9.1 km |
47:58 |
5:17 |
|
| 9/16/2013 |
Run |
Out and back down Hesketh |
Easy |
9.1 km |
40:00 |
4:24 |
|
| 6/5/2012 |
Run |
Witdoring |
Threshold |
9.2 km |
45:03 |
4:56 |
|
| 10/9/2013 |
Run |
Out and back down Hesketh |
Easy |
9.2 km |
40:00 |
4:22 |
|
| 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 |
|
| 6/5/2013 |
Run |
Out and back down Hesketh |
Fartlek |
9.2 km |
40:01 |
4:20 |
|
| 11/8/2011 |
Run |
|
Recovery |
9.3 km |
45:40 |
4:55 |
|
| 6/2/2012 |
Run |
Rubenstein via Paul and Jacques |
Recovery |
9.5 km |
47:29 |
5:02 |
|
| 8/11/2012 |
Run |
Rubenstein via Paul and Jacques |
Easy |
9.5 km |
47:30 |
5:02 |
|
| 10/20/2012 |
Run |
Rubenstein via Paul and Jacques |
Easy |
9.5 km |
48:21 |
5:07 |
|
| 12/2/2012 |
Run |
Rubenstein via Paul and Jacques |
Easy |
9.5 km |
47:00 |
4:59 |
|
| 4/25/2013 |
Run |
WITS |
Threshold |
9.5 km |
41:00 |
4:19 |
|
| 10/8/2013 |
Run |
Out and back down Hesketh |
Progression |
9.6 km |
40:00 |
4:11 |
|
| 10/15/2013 |
Run |
Lucky Bean |
Easy |
9.7 km |
45:01 |
4:40 |
|
| 6/16/2012 |
Run |
Garsfontein via Wekker St |
Easy |
9.9 km |
48:50 |
4:56 |
|
| 6/20/2012 |
Run |
Rubenstein via Paul and Jacques |
Moderate |
10.0 km |
47:28 |
4:46 |
|
| 9/15/2012 |
Run |
Jacques St |
Easy |
10.0 km |
52:00 |
5:14 |
|
| 3/4/2012 |
Run |
|
Recovery |
10.0 km |
57:30 |
5:45 |
|
| 4/3/2012 |
Run |
|
Recovery |
10.0 km |
46:50 |
4:41 |
|
| 5/12/2012 |
Run |
|
Recovery |
10.0 km |
1:01:00 |
6:06 |
|
| 5/26/2012 |
Run |
|
Recovery |
10.0 km |
49:05 |
4:55 |
|
| 5/29/2012 |
Run |
|
Recovery |
10.0 km |
42:40 |
4:16 |
|
| 8/21/2011 |
Run |
Vodacom Country Challenge |
Race |
10.0 km |
51:19 |
5:08 |
|
| 11/16/2011 |
Run |
Rowlin National Brokers |
Race |
10.0 km |
48:00 |
4:48 |
|
| 2/25/2012 |
Run |
Deloitte Pretoria |
Race |
10.0 km |
45:44 |
4:35 |
|
| 3/21/2012 |
Run |
Sunnypark Right to Run |
Race |
10.0 km |
46:20 |
4:38 |
|
| 5/5/2012 |
Run |
Jackie Mekler |
Race |
10.0 km |
42:38 |
4:16 |
|
| 6/7/2012 |
Run |
WITS |
Hill |
10.0 km |
47:55 |
4:48 |
|
| 6/13/2012 |
Run |
WITS |
Easy |
10.0 km |
50:08 |
5:01 |
|
| 6/26/2012 |
Run |
WITS |
Hill |
10.0 km |
45:06 |
4:31 |
|
| 7/17/2012 |
Run |
WITS |
Interval |
10.0 km |
46:15 |
4:38 |
|
| 7/19/2012 |
Run |
WITS |
Hill |
10.0 km |
44:50 |
4:29 |
|
| 7/24/2012 |
Run |
WITS |
Interval |
10.0 km |
44:20 |
4:26 |
|
| 7/28/2012 |
Run |
Zwartkop Road Race |
Race |
10.0 km |
39:39 |
3:58 |
|
| 8/9/2012 |
Run |
Castle Walk |
Race |
10.0 km |
42:05 |
4:13 |
|
| 8/14/2012 |
Run |
Treadmill |
Interval |
10.0 km |
51:52 |
5:12 |
|
| 8/26/2012 |
Run |
Wanderers Half Marathon and 10km Road Race |
Race |
10.0 km |
39:04 |
3:55 |
|
| 9/8/2012 |
Run |
Benoni |
Easy |
10.0 km |
49:11 |
4:56 |
|
| 9/11/2012 |
Run |
WITS |
Easy |
10.0 km |
51:50 |
5:11 |
|
| 9/18/2012 |
Run |
WITS |
Recovery |
10.0 km |
52:11 |
5:14 |
|
| 11/17/2012 |
Run |
Kollonade Retail Park |
Race |
10.0 km |
39:17 |
3:56 |
|
| 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 |
|
| 12/8/2012 |
Run |
Great Weskoppies Run |
Race |
10.0 km |
37:46 |
3:47 |
|
| 12/29/2012 |
Run |
Old Year's Race |
Race |
10.0 km |
38:25 |
3:51 |
|
| 2/2/2013 |
Run |
McCarthy Toyota |
Race |
10.0 km |
37:27 |
3:45 |
|
| 2/16/2013 |
Run |
Tuks Bestemed |
Race |
10.0 km |
37:01 |
3:43 |
|
| 2/23/2013 |
Run |
Deloitte Pretoria |
Race |
10.0 km |
36:50 |
3:41 |
|
| 3/9/2013 |
Run |
Kosmos 3-in-1 |
Race |
10.0 km |
38:32 |
3:52 |
|
| 3/16/2013 |
Run |
Om Die Dam |
Race |
10.0 km |
36:38 |
3:40 |
|
| 3/23/2013 |
Run |
Bonitas 10km Challenge |
Race |
10.0 km |
36:13 |
3:38 |
|
| 4/6/2013 |
Run |
Mazda Road Race |
Race |
10.0 km |
36:14 |
3:38 |
|
| 6/8/2013 |
Run |
Silver Oaks Crossing Race of Faith |
Race |
10.0 km |
37:15 |
3:44 |
|