Workouts

---

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 Easy 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