Workouts


Summary
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Date Activity Course Type Distance Duration ▲ Pace  
5/8/2013 Health          
5/11/2013 Health          
10/16/2013 Health          
5/29/2013 Strength/Stretch          
5/31/2013 Strength/Stretch          
6/2/2013 Strength/Stretch          
6/3/2013 Strength/Stretch          
6/6/2013 Strength/Stretch          
6/15/2013 Strength/Stretch          
7/1/2013 Strength/Stretch       5:00  
7/3/2013 Strength/Stretch       5:00  
3/9/2013 Run
Kosmos 2km Fun Run
Race 2.1 km 7:48 3:40
5/24/2013 Strength/Stretch       10:00  
5/25/2013 Strength/Stretch       10:00  
5/27/2013 Strength/Stretch       10:00  
5/30/2013 Strength/Stretch       10:00  
6/1/2013 Strength/Stretch       10:00  
6/4/2013 Strength/Stretch       10:00  
6/5/2013 Strength/Stretch       10:00  
6/8/2013 Strength/Stretch       10:00  
6/9/2013 Strength/Stretch       10:00  
6/10/2013 Strength/Stretch       10:00  
6/11/2013 Strength/Stretch       10:00  
6/12/2013 Strength/Stretch       10:00  
6/26/2013 Strength/Stretch       10:00  
6/28/2013 Strength/Stretch       10:00  
12/13/2012 Run
Centurion Nike Short Route
Time Trial 3.5 km 12:21 3:32
3/9/2013 Run
Warm Up Kosmos
Easy 2.0 km 12:22 6:04
4/25/2013 Run
Centurion Nike Short Route
Threshold 3.5 km 12:50 3:40
6/21/2012 Run
Centurion Nike Short Route
Time Trial 3.5 km 13:14 3:51
5/20/2013 Run
Timbavati/Paul
Easy 3.0 km 13:54 4:37
9/6/2012 Run
Lenn Smith Fun Run
Race 4.0 km 14:42 3:44
6/14/2012 Run
Centurion Nike Short Route
Time Trial 3.5 km 14:45 4:17
5/28/2013 Strength/Stretch       15:00  
6/25/2013 Strength/Stretch       15:00  
6/27/2013 Strength/Stretch       15:00  
5/15/2012 Run   Recovery 4.0 km 15:41 3:56
9/5/2013 Run
Lenn Smith
Race 4.2 km 16:00 3:51
1/27/2013 Run
Johnson Crane Fun Run
Race 4.6 km 16:09 3:30
3/2/2013 Run
Mediheld Sunrise Baby Monster
Time Trial 4.7 km 17:23 3:41
6/23/2012 Run
Take 5 Relay
Race 5.0 km 17:49 3:34
1/19/2013 Run
Ebotse Parkrun
Race 5.0 km 18:22 3:41
8/25/2013 Run
Family Road Race at Lakeside Mall 5km
Race 5.0 km 18:22 3:41
4/17/2013 Run
Kudus Time Trial Challenge
Time Trial 5.0 km 18:48 3:48
9/15/2011 Run   Recovery 4.2 km 18:54 4:30
11/3/2011 Run   Recovery 3.5 km 19:00 5:26
10/18/2012 Run
WITS
Easy 3.9 km 19:12 4:55
4/13/2013 Run
Ebotse Parkrun
Race 5.0 km 19:15 3:51
12/6/2012 Run
Centurion Nike Long Route
Time Trial 5.2 km 19:24 3:43
5/19/2012 Run
Mazda Road Race
Race 5.0 km 19:25 3:53
3/7/2013 Run
Centurion Nike Long Route
Time Trial 5.2 km 19:34 3:47
9/7/2013 Run
Ebotse Parkrun
Race 5.0 km 19:40 3:56
2/21/2013 Run
Centurion Nike Long Route
Time Trial 5.2 km 19:46 3:47
9/1/2012 Run
Ebotse Parkrun
Race 5.0 km 19:57 4:00
11/13/2011 Run   Recovery 4.0 km 20:00 5:00
5/23/2013 Strength/Stretch       20:00  
7/4/2013 Strength/Stretch       20:00  
7/6/2013 Strength/Stretch       20:00  
7/8/2013 Strength/Stretch       20:00  
9/19/2013 Run
Move Jozi Maboneng
Moderate 5.0 km 20:00 4:00
1/24/2013 Run
Centurion Nike Long Route
Time Trial 5.2 km 20:02 3:50
10/18/2012 Run
Centurion Nike Long Route
Time Trial 5.2 km 20:12 3:54
10/11/2012 Run
Centurion Nike Long Route
Time Trial 5.2 km 20:40 3:57
7/26/2012 Run
Centurion Nike Long Route
Time Trial 5.3 km 20:51 3:57
7/12/2012 Run
Centurion Nike Long Route
Time Trial 5.3 km 20:54 3:57
3/2/2013 Run
Pre Monster Shake Out
Easy 3.6 km 20:57 5:54
11/22/2011 Run   Recovery 4.3 km 21:00 4:54
6/19/2012 Run
Pilditch Stadium
Repetitions 5.2 km 21:01 4:03
11/15/2012 Run
Centurion Nike Long Route
Time Trial 5.2 km 21:10 4:03
3/29/2013 Run
Rondebosch
Easy 2.9 km 21:17 7:18
8/16/2012 Run
Centurion Nike Long Route
Time Trial 5.3 km 21:20 4:02
7/5/2012 Run
Centurion Nike Long Route
Time Trial 5.3 km 21:24 4:03
2/27/2013 Run
Nike Run Epic
Moderate 5.1 km 21:29 4:15
11/12/2011 Run   Recovery 4.3 km 21:30 5:00
10/30/2011 Run   Recovery 4.6 km 22:00 4:47
7/31/2013 Run
WITS
Recovery 3.8 km 22:02 5:50
5/25/2013 Run
Wekker/Paul/Timbavati
Easy 5.0 km 22:25 4:28
11/24/2011 Run   Recovery 4.6 km 22:30 4:54
9/13/2012 Run
Centurion Nike Long Route
Time Trial 5.3 km 23:18 4:24
7/29/2013 Run
home
Recovery 3.6 km 23:40 6:34
11/10/2012 Run
Timbavati/Paul
Recovery 4.2 km 23:58 5:47
11/19/2011 Run   Recovery 5.0 km 24:00 4:48
11/14/2012 Run
Wekker St
Threshold 6.0 km 24:07 4:02
12/6/2011 Run   Recovery 5.0 km 24:20 4:52
6/18/2012 Run
Benoni
Time Trial 4.7 km 24:20 5:14
5/28/2013 Run
Bizana/De Villebois
Easy 5.1 km 24:28 4:47
5/16/2013 Run
Bizana/De Villebois
Default 5.0 km 24:38 4:54
8/2/2013 Run
Wekker St
Recovery 4.2 km 24:45 5:52
7/3/2013 StationeryCardio
Elliptical Trainer
Default   24:58  
8/7/2013 Run
Wekker St
Recovery 4.7 km 25:00 5:20
8/19/2013 Run
Wekker St
Easy 5.1 km 25:00 4:55
9/26/2013 Run
Wekker St
Recovery 5.1 km 25:01 4:52
8/5/2013 Run
Wekker St
Recovery 4.3 km 25:01 5:48
8/14/2013 Run
WITS
Recovery 5.1 km 25:03 4:55
11/29/2012 Run
Centurion Nike Long Route
Easy 5.0 km 25:06 5:03
7/27/2013 Run   Recovery 3.8 km 25:47 6:45
11/8/2012 Run
Centurion Nike
Recovery 4.6 km 26:10 5:42
11/7/2011 Run   Recovery 5.4 km 26:20 4:53
4/24/2012 Run   Recovery 6.0 km 26:45 4:28
11/22/2012 Run
Centurion Nike Long Route
Recovery 5.2 km 26:56 5:14