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Summary
Calendar
Workouts
Equipment
Courses
Personal Records
Reports
Training Plans
Workouts
Summary
Summary
Date
Activity
Course
Type
Distance
Duration ▲
Pace
10/1/2013
Run
Out and back down Hesketh
Threshold
10.0 km
40:00
4:00
10/2/2013
Run
Out and back down Hesketh
Easy
8.8 km
40:00
4:32
10/8/2013
Run
Out and back down Hesketh
Progression
9.6 km
40:00
4:11
9/13/2013
Run
Out and back down Hesketh
Easy
8.8 km
40:00
4:33
9/16/2013
Run
Out and back down Hesketh
Easy
9.1 km
40:00
4:24
10/9/2013
Run
Out and back down Hesketh
Easy
9.2 km
40:00
4:22
9/3/2013
Run
Out and back down Hesketh
Moderate
8.9 km
40:00
4:32
9/18/2013
Run
Out and back down Hesketh
Easy
9.0 km
40:00
4:26
9/30/2013
Run
Out and back down Hesketh
Easy
8.7 km
40:00
4:36
6/26/2013
Run
WITS
Easy
8.7 km
40:01
4:38
8/31/2013
Run
Lucky Bean
Easy
8.7 km
40:01
4:35
10/7/2013
Run
Out and back down Hesketh
Easy
9.0 km
40:01
4:28
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
9/29/2012
Run
Witdoring
Easy
8.0 km
40:06
5:00
5/17/2012
Run
Recovery
8.2 km
40:22
4:55
12/9/2013
Run
BP 8km
Easy
8.0 km
40:24
5:03
3/13/2012
Run
Recovery
7.0 km
40:25
5:47
8/10/2013
Run
Wekker St
Recovery
6.5 km
40:28
6:15
10/12/2013
Run
We Run Jozi
Race
10.0 km
40:33
4:04
11/24/2012
Run
Tom Jenkins
Race
10.0 km
40:53
4:06
7/21/2012
Run
Witdoring
Easy
8.1 km
40:58
5:04
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
6/12/2012
Run
WITS
Repetitions
8.0 km
41:10
5:09
5/24/2012
Run
Recovery
8.0 km
41:15
5:10
12/16/2013
Run
BP 8km
Easy
8.0 km
41:15
5:10
10/22/2011
Run
Recovery
8.0 km
41:39
5:13
1/16/2011
Run
Recovery
5.1 km
41:50
8:13
6/12/2013
Run
Out and back down Hesketh
Easy
9.0 km
41:56
4:40
8/25/2011
Run
Recovery
7.0 km
42:00
6:00
6/12/2011
Run
Recovery
7.3 km
42:01
5:46
8/9/2012
Run
Castle Walk
Race
10.0 km
42:05
4:13
4/21/2012
Run
Recovery
8.0 km
42:15
5:17
8/30/2012
Run
Witdoring
Easy
8.1 km
42:18
5:14
10/11/2012
Run
WITS
Fartlek
8.7 km
42:23
4:54
6/30/2012
Run
Race
10.5 km
42:24
4:03
6/27/2012
Run
WITS
Recovery
8.0 km
42:26
5:19
2/19/2012
Run
Recovery
8.0 km
42:30
5:19
8/4/2012
Run
Benoni
Easy
9.0 km
42:30
4:44
12/13/2011
Run
Recovery
8.5 km
42:38
5:01
5/5/2012
Run
Jackie Mekler
Race
10.0 km
42:38
4:16
5/29/2012
Run
Recovery
10.0 km
42:40
4:16
5/10/2012
Run
Recovery
8.0 km
42:45
5:21
4/27/2013
Run
Rubenstein via Paul and Jacque
Moderate
10.0 km
42:45
4:17
1/10/2013
Run
WITS
Interval
8.0 km
42:53
5:22
5/21/2012
Run
Recovery
8.0 km
42:56
5:22
4/6/2012
Run
Recovery
6.0 km
43:00
7:10
12/30/2013
Run
Luck Bean 9 km
Easy
9.0 km
43:01
4:47
3/8/2012
Run
Recovery
8.0 km
43:08
5:24
4/20/2013
Run
Out and back down Hesketh
Fartlek
10.1 km
43:17
4:17
1/6/2011
Run
Recovery
6.5 km
43:18
6:40
12/18/2012
Run
Out and back down Hesketh
Threshold
10.7 km
43:20
4:04
10/23/2012
Run
WITS
Marathon Pace
10.0 km
43:23
4:21
3/22/2013
Run
Rondebosch
Easy
6.8 km
43:36
6:25
5/14/2012
Run
Recovery
8.0 km
43:50
5:29
12/23/2013
Run
Luck Bean 9 km
Easy
9.0 km
43:57
4:53
10/27/2012
Run
Run/Walk for Life Benoni
Easy
9.1 km
43:58
4:51
12/25/2013
Run
LuckyBean to Bizana 10 km
Progression
10.0 km
44:15
4:26
11/22/2012
Run
WITS
Interval
10.0 km
44:18
4:26
7/24/2012
Run
WITS
Interval
10.0 km
44:20
4:26
8/22/2012
Run
WITS
Recovery
8.0 km
44:32
5:34
10/20/2011
Run
Recovery
8.0 km
44:37
5:35
12/13/2012
Run
WITS
Interval
11.2 km
44:47
4:00
7/19/2012
Run
WITS
Hill
10.0 km
44:50
4:29
7/3/2011
Run
Recovery
8.4 km
44:51
5:21
5/31/2012
Run
Recovery
8.4 km
44:56
5:21
10/24/2013
Run
Easy
10.0 km
45:00
4:30
6/24/2013
Strength/Stretch
45:00
7/2/2013
Strength/Stretch
45:00
9/17/2013
Run
Lucky Bean
Marathon Pace
10.5 km
45:00
4:19
10/14/2013
Run
Out and back down Hesketh
Fartlek
10.1 km
45:01
4:29
10/15/2013
Run
Lucky Bean
Easy
9.7 km
45:01
4:40
3/5/2013
Run
WITS
Repetitions
8.1 km
45:02
5:33
6/5/2012
Run
Witdoring
Threshold
9.2 km
45:03
4:56
6/26/2012
Run
WITS
Hill
10.0 km
45:06
4:31
3/27/2012
Run
Recovery
8.0 km
45:25
5:41
10/22/2013
Run
Lucky Bean
Easy
10.1 km
45:33
4:31
11/8/2011
Run
Recovery
9.3 km
45:40
4:55
2/25/2012
Run
Deloitte Pretoria
Race
10.0 km
45:44
4:35
7/17/2012
Run
WITS
Interval
10.0 km
46:15
4:38
3/21/2012
Run
Sunnypark Right to Run
Race
10.0 km
46:20
4:38
9/23/2012
Run
Witdoring
Recovery
8.0 km
46:23
5:48
4/3/2012
Run
Recovery
10.0 km
46:50
4:41
12/2/2012
Run
Rubenstein via Paul and Jacques
Easy
9.5 km
47:00
4:59
10/3/2013
Run
Rubenstein/Wekker/Paul
Moderate
10.5 km
47:01
4:28
12/4/2012
Run
WITS
Interval
10.0 km
47:22
4:44
6/20/2012
Run
Rubenstein via Paul and Jacques
Moderate
10.0 km
47:28
4:46
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
6/7/2012
Run
WITS
Hill
10.0 km
47:55
4:48
8/18/2012
Run
Rubenstein via Paul and Jacques
Easy
10.0 km
47:57
4:48
8/23/2012
Run
WITS
Recovery
9.1 km
47:58
5:17
11/16/2011
Run
Rowlin National Brokers
Race
10.0 km
48:00
4:48
10/20/2012
Run
Rubenstein via Paul and Jacques
Easy
9.5 km
48:21
5:07
3/3/2012
Run
Recovery
8.0 km
48:36
6:05
6/16/2012
Run
Garsfontein via Wekker St
Easy
9.9 km
48:50
4:56
9/5/2012
Run
Benoni
Easy
10.1 km
49:01
4:52
5/26/2013
Run
Saxonwold
Easy
8.7 km
49:01
5:39
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