| Date |
Activity |
Course ▼ |
Type |
Distance |
Duration |
Pace |
|
| 7/28/2012 |
Run |
Zwartkop Road Race |
Race |
10.0 km |
39:39 |
3:58 |
 |
| 8/14/2013 |
Run |
WITS |
Recovery |
5.1 km |
25:03 |
4:55 |
|
| 7/31/2013 |
Run |
WITS |
Recovery |
3.8 km |
22:02 |
5:50 |
|
| 6/28/2013 |
Run |
WITS |
Recovery |
6.2 km |
30:17 |
4:52 |
|
| 6/26/2013 |
Run |
WITS |
Easy |
8.7 km |
40:01 |
4:38 |
|
| 4/25/2013 |
Run |
WITS |
Threshold |
9.5 km |
41:00 |
4:19 |
|
| 4/23/2013 |
Run |
WITS |
Interval |
9.2 km |
40:00 |
4:22 |
|
| 4/11/2013 |
Run |
WITS |
Repetitions |
7.9 km |
33:01 |
4:12 |
|
| 4/4/2013 |
Run |
WITS |
Repetitions |
8.1 km |
36:00 |
4:29 |
|
| 3/14/2013 |
Run |
WITS |
Threshold |
7.0 km |
28:05 |
4:01 |
|
| 3/12/2013 |
Run |
WITS |
Repetitions |
8.1 km |
39:07 |
4:50 |
|
| 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 |
|
| 2/19/2013 |
Run |
WITS |
Interval |
8.0 km |
38:41 |
4:50 |
|
| 2/14/2013 |
Run |
WITS |
Repetitions |
6.8 km |
35:14 |
5:11 |
|
| 2/12/2013 |
Run |
WITS |
Interval |
8.2 km |
37:47 |
4:36 |
|
| 2/7/2013 |
Run |
WITS |
Interval |
8.1 km |
37:31 |
4:40 |
|
| 1/29/2013 |
Run |
WITS |
Interval |
8.0 km |
39:00 |
4:52 |
|
| 1/22/2013 |
Run |
WITS |
Interval |
8.0 km |
38:23 |
4:48 |
|
| 1/15/2013 |
Run |
WITS |
Interval |
8.0 km |
37:47 |
4:44 |
|
| 1/10/2013 |
Run |
WITS |
Interval |
8.0 km |
42:53 |
5:22 |
|
| 12/13/2012 |
Run |
WITS |
Interval |
11.2 km |
44:47 |
4:00 |
|
| 12/12/2012 |
Run |
WITS |
Recovery |
6.1 km |
30:01 |
4:55 |
|
| 12/6/2012 |
Run |
WITS |
Threshold |
7.0 km |
27:28 |
3:56 |
|
| 12/5/2012 |
Run |
WITS |
Recovery |
6.9 km |
36:01 |
5:12 |
|
| 12/4/2012 |
Run |
WITS |
Interval |
10.0 km |
47:22 |
4:44 |
|
| 11/28/2012 |
Run |
WITS |
Fartlek |
8.0 km |
38:32 |
4:49 |
|
| 11/22/2012 |
Run |
WITS |
Interval |
10.0 km |
44:18 |
4:26 |
|
| 11/21/2012 |
Run |
WITS |
Recovery |
6.0 km |
31:19 |
5:13 |
|
| 11/20/2012 |
Run |
WITS |
Threshold |
7.4 km |
29:56 |
4:04 |
|
| 10/31/2012 |
Run |
WITS |
Marathon Pace |
7.0 km |
33:33 |
4:47 |
|
| 10/30/2012 |
Run |
WITS |
Easy |
6.2 km |
31:31 |
5:07 |
|
| 10/24/2012 |
Run |
WITS |
Easy |
6.0 km |
29:36 |
4:55 |
|
| 10/23/2012 |
Run |
WITS |
Marathon Pace |
10.0 km |
43:23 |
4:21 |
|
| 10/18/2012 |
Run |
WITS |
Easy |
3.9 km |
19:12 |
4:55 |
|
| 10/17/2012 |
Run |
WITS |
Marathon Pace |
14.0 km |
1:04:00 |
4:35 |
|
| 10/11/2012 |
Run |
WITS |
Fartlek |
8.7 km |
42:23 |
4:54 |
|
| 10/10/2012 |
Run |
WITS |
Marathon Pace |
16.0 km |
1:11:52 |
4:29 |
|
| 9/19/2012 |
Run |
WITS |
Marathon Pace |
14.0 km |
1:06:11 |
4:44 |
|
| 9/18/2012 |
Run |
WITS |
Recovery |
10.0 km |
52:11 |
5:14 |
|
| 9/13/2012 |
Run |
WITS |
Recovery |
5.0 km |
28:15 |
5:39 |
|
| 9/11/2012 |
Run |
WITS |
Easy |
10.0 km |
51:50 |
5:11 |
|
| 8/29/2012 |
Run |
WITS |
Marathon Pace |
12.8 km |
59:29 |
4:39 |
|
| 8/23/2012 |
Run |
WITS |
Recovery |
9.1 km |
47:58 |
5:17 |
|
| 8/22/2012 |
Run |
WITS |
Recovery |
8.0 km |
44:32 |
5:34 |
|
| 8/21/2012 |
Run |
WITS |
Marathon Pace |
12.0 km |
55:51 |
4:40 |
|
| 7/31/2012 |
Run |
WITS |
Interval |
7.0 km |
38:30 |
5:30 |
|
| 7/24/2012 |
Run |
WITS |
Interval |
10.0 km |
44:20 |
4:26 |
|
| 7/19/2012 |
Run |
WITS |
Hill |
10.0 km |
44:50 |
4:29 |
|
| 7/17/2012 |
Run |
WITS |
Interval |
10.0 km |
46:15 |
4:38 |
|
| 7/4/2012 |
Run |
WITS |
Easy |
6.0 km |
30:26 |
5:05 |
|
| 6/27/2012 |
Run |
WITS |
Recovery |
8.0 km |
42:26 |
5:19 |
|
| 6/26/2012 |
Run |
WITS |
Hill |
10.0 km |
45:06 |
4:31 |
|
| 6/13/2012 |
Run |
WITS |
Easy |
10.0 km |
50:08 |
5:01 |
|
| 6/12/2012 |
Run |
WITS |
Repetitions |
8.0 km |
41:10 |
5:09 |
|
| 6/7/2012 |
Run |
WITS |
Hill |
10.0 km |
47:55 |
4:48 |
|
| 12/26/2013 |
Run |
Witdoring |
Easy |
8.0 km |
39:09 |
4:54 |
|
| 9/23/2013 |
Run |
Witdoring |
Easy |
8.0 km |
36:31 |
4:34 |
|
| 6/9/2013 |
Run |
Witdoring |
Long |
15.2 km |
1:15:02 |
4:56 |
|
| 6/1/2013 |
Run |
Witdoring |
Easy |
8.1 km |
34:31 |
4:17 |
|
| 2/13/2013 |
Run |
Witdoring |
Recovery |
8.0 km |
39:13 |
4:54 |
|
| 2/6/2013 |
Run |
Witdoring |
Easy |
8.0 km |
36:33 |
4:33 |
|
| 12/22/2012 |
Run |
Witdoring |
Easy |
8.0 km |
39:53 |
5:00 |
|
| 12/19/2012 |
Run |
Witdoring |
Easy |
8.1 km |
36:46 |
4:33 |
|
| 12/15/2012 |
Run |
Witdoring |
Easy |
8.1 km |
36:46 |
4:35 |
|
| 10/16/2012 |
Run |
Witdoring |
Easy |
8.0 km |
39:13 |
4:54 |
|
| 10/9/2012 |
Run |
Witdoring |
Easy |
8.1 km |
39:36 |
4:53 |
|
| 9/29/2012 |
Run |
Witdoring |
Easy |
8.0 km |
40:06 |
5:00 |
|
| 9/23/2012 |
Run |
Witdoring |
Recovery |
8.0 km |
46:23 |
5:48 |
|
| 8/30/2012 |
Run |
Witdoring |
Easy |
8.1 km |
42:18 |
5:14 |
|
| 7/25/2012 |
Run |
Witdoring |
Easy |
8.0 km |
39:16 |
4:55 |
|
| 7/21/2012 |
Run |
Witdoring |
Easy |
8.1 km |
40:58 |
5:04 |
|
| 7/18/2012 |
Run |
Witdoring |
Easy |
8.1 km |
39:19 |
4:52 |
|
| 7/14/2012 |
Run |
Witdoring |
Easy |
8.1 km |
39:45 |
4:55 |
|
| 7/10/2012 |
Run |
Witdoring |
Hill |
8.1 km |
37:50 |
4:41 |
|
| 6/5/2012 |
Run |
Witdoring |
Threshold |
9.2 km |
45:03 |
4:56 |
|
| 5/25/2013 |
Run |
Wekker/Paul/Timbavati |
Easy |
5.0 km |
22:25 |
4:28 |
|
| 9/26/2013 |
Run |
Wekker St |
Recovery |
5.1 km |
25:01 |
4:52 |
|
| 9/6/2013 |
Run |
Wekker St |
Recovery |
5.5 km |
27:34 |
4:59 |
|
| 8/30/2013 |
Run |
Wekker St |
Easy |
6.3 km |
30:01 |
4:46 |
|
| 8/28/2013 |
Run |
Wekker St |
Moderate |
6.6 km |
30:00 |
4:35 |
|
| 8/23/2013 |
Run |
Wekker St |
Moderate |
6.8 km |
31:30 |
4:40 |
|
| 8/21/2013 |
Run |
Wekker St |
Moderate |
6.3 km |
29:30 |
4:40 |
|
| 8/19/2013 |
Run |
Wekker St |
Easy |
5.1 km |
25:00 |
4:55 |
|
| 8/17/2013 |
Run |
Wekker St |
Recovery |
5.8 km |
27:04 |
4:41 |
|
| 8/16/2013 |
Run |
Wekker St |
Recovery |
6.1 km |
30:00 |
4:55 |
|
| 8/12/2013 |
Run |
Wekker St |
Recovery |
5.5 km |
28:00 |
5:07 |
|
| 8/10/2013 |
Run |
Wekker St |
Recovery |
6.5 km |
40:28 |
6:15 |
|
| 8/9/2013 |
Run |
Wekker St |
Recovery |
5.7 km |
30:01 |
5:15 |
|
| 8/7/2013 |
Run |
Wekker St |
Recovery |
4.7 km |
25:00 |
5:20 |
|
| 8/5/2013 |
Run |
Wekker St |
Recovery |
4.3 km |
25:01 |
5:48 |
|
| 8/4/2013 |
Run |
Wekker St |
Recovery |
5.5 km |
32:01 |
5:52 |
|
| 8/2/2013 |
Run |
Wekker St |
Recovery |
4.2 km |
24:45 |
5:52 |
|
| 2/20/2013 |
Run |
Wekker St |
Easy |
6.5 km |
29:01 |
4:28 |
|
| 2/8/2013 |
Run |
Wekker St |
Easy |
6.3 km |
28:27 |
4:31 |
|
| 1/31/2013 |
Run |
Wekker St |
Hill |
6.1 km |
32:05 |
5:14 |
|
| 1/23/2013 |
Run |
Wekker St |
Recovery |
6.4 km |
32:06 |
5:02 |
|
| 1/17/2013 |
Run |
Wekker St |
Hill |
7.2 km |
35:56 |
5:01 |
|
| 1/16/2013 |
Run |
Wekker St |
Recovery |
6.2 km |
30:17 |
4:53 |
|
| 1/9/2013 |
Run |
Wekker St |
Recovery |
6.3 km |
38:11 |
6:06 |
|
|