Workouts


Summary
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Date Activity Course Type Distance Duration Pace ▲  
5/8/2013 Health          
5/11/2013 Health          
5/23/2013 Strength/Stretch       20:00  
5/24/2013 Strength/Stretch       10:00  
5/25/2013 Strength/Stretch       10:00  
5/27/2013 Strength/Stretch       10:00  
5/28/2013 Strength/Stretch       15:00  
5/29/2013 Strength/Stretch          
5/30/2013 Strength/Stretch       10:00  
5/31/2013 Strength/Stretch          
6/1/2013 Strength/Stretch       10:00  
6/2/2013 Strength/Stretch          
6/3/2013 Strength/Stretch          
6/4/2013 Strength/Stretch       10:00  
6/5/2013 Strength/Stretch       10:00  
6/6/2013 Strength/Stretch          
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  
6/15/2013 Strength/Stretch          
6/24/2013 Strength/Stretch       45:00  
6/25/2013 Strength/Stretch       15:00  
6/26/2013 Strength/Stretch       10:00  
6/27/2013 Strength/Stretch       15:00  
6/28/2013 Strength/Stretch       10:00  
6/29/2013 Strength/Stretch       30:00  
7/1/2013 Strength/Stretch       5:00  
7/2/2013 Strength/Stretch       45:00  
7/3/2013 Strength/Stretch       5:00  
7/3/2013 StationeryCardio
Elliptical Trainer
Default   24:58  
7/4/2013 Strength/Stretch       20:00  
7/6/2013 Strength/Stretch       40:00  
7/6/2013 Strength/Stretch       20:00  
7/8/2013 Strength/Stretch       20:00  
7/8/2013 StationeryCardio   Default   35:00  
7/9/2013 Strength/Stretch       35:00  
7/9/2013 Strength/Stretch       30:00  
10/16/2013 Health          
1/27/2013 Run
Johnson Crane Fun Run
Race 4.6 km 16:09 3:30
12/13/2012 Run
Centurion Nike Short Route
Time Trial 3.5 km 12:21 3:32
6/23/2012 Run
Take 5 Relay
Race 5.0 km 17:49 3:34
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
3/29/2013 Run
Two Oceans Fun Run
Race 8.0 km 29:01 3:38
3/9/2013 Run
Kosmos 2km Fun Run
Race 2.1 km 7:48 3:40
3/16/2013 Run
Om Die Dam
Race 10.0 km 36:38 3:40
4/25/2013 Run
Centurion Nike Short Route
Threshold 3.5 km 12:50 3:40
3/2/2013 Run
Mediheld Sunrise Baby Monster
Time Trial 4.7 km 17:23 3:41
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
2/23/2013 Run
Deloitte Pretoria
Race 10.0 km 36:50 3:41
2/16/2013 Run
Tuks Bestemed
Race 10.0 km 37:01 3:43
12/6/2012 Run
Centurion Nike Long Route
Time Trial 5.2 km 19:24 3:43
9/6/2012 Run
Lenn Smith Fun Run
Race 4.0 km 14:42 3:44
6/8/2013 Run
Silver Oaks Crossing Race of Faith
Race 10.0 km 37:15 3:44
2/2/2013 Run
McCarthy Toyota
Race 10.0 km 37:27 3:45
2/21/2013 Run
Centurion Nike Long Route
Time Trial 5.2 km 19:46 3:47
3/7/2013 Run
Centurion Nike Long Route
Time Trial 5.2 km 19:34 3:47
12/8/2012 Run
Great Weskoppies Run
Race 10.0 km 37:46 3:47
4/17/2013 Run
Kudus Time Trial Challenge
Time Trial 5.0 km 18:48 3:48
1/24/2013 Run
Centurion Nike Long Route
Time Trial 5.2 km 20:02 3:50
4/13/2013 Run
Ebotse Parkrun
Race 5.0 km 19:15 3:51
6/21/2012 Run
Centurion Nike Short Route
Time Trial 3.5 km 13:14 3:51
12/29/2012 Run
Old Year's Race
Race 10.0 km 38:25 3:51
9/5/2013 Run
Lenn Smith
Race 4.2 km 16:00 3:51
3/9/2013 Run
Kosmos 3-in-1
Race 10.0 km 38:32 3:52
5/19/2012 Run
Mazda Road Race
Race 5.0 km 19:25 3:53
10/18/2012 Run
Centurion Nike Long Route
Time Trial 5.2 km 20:12 3:54
8/26/2012 Run
Wanderers Half Marathon and 10km Road Race
Race 10.0 km 39:04 3:55
12/11/2012 Run
Out and back down Hesketh
Threshold 8.0 km 31:19 3:55
5/15/2012 Run   Recovery 4.0 km 15:41 3:56
4/14/2013 Run
Slow Mag
Race 21.1 km 1:22:46 3:56
12/6/2012 Run
WITS
Threshold 7.0 km 27:28 3:56
11/17/2012 Run
Kollonade Retail Park
Race 10.0 km 39:17 3:56
9/7/2013 Run
Ebotse Parkrun
Race 5.0 km 19:40 3:56
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
10/11/2012 Run
Centurion Nike Long Route
Time Trial 5.2 km 20:40 3:57
7/28/2012 Run
Zwartkop Road Race
Race 10.0 km 39:39 3:58
9/1/2012 Run
Ebotse Parkrun
Race 5.0 km 19:57 4:00
12/13/2012 Run
WITS
Interval 11.2 km 44:47 4:00
10/1/2013 Run
Out and back down Hesketh
Threshold 10.0 km 40:00 4:00
9/19/2013 Run
Move Jozi Maboneng
Moderate 5.0 km 20:00 4:00
3/14/2013 Run
WITS
Threshold 7.0 km 28:05 4:01
11/14/2012 Run
Wekker St
Threshold 6.0 km 24:07 4:02
8/16/2012 Run
Centurion Nike Long Route
Time Trial 5.3 km 21:20 4:02
4/3/2013 Run
Rosebank Nike
Moderate 6.9 km 27:44 4:03
7/5/2012 Run
Centurion Nike Long Route
Time Trial 5.3 km 21:24 4:03
6/30/2012 Run   Race 10.5 km 42:24 4:03
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
9/30/2012 Run
City2City
Race 21.1 km 1:25:28 4:04
12/18/2012 Run
Out and back down Hesketh
Threshold 10.7 km 43:20 4:04
4/9/2013 Run
Out and back down Hesketh
Threshold 7.0 km 28:28 4:04
10/12/2013 Run
We Run Jozi
Race 10.0 km 40:33 4:04
11/20/2012 Run
WITS
Threshold 7.4 km 29:56 4:04
12/20/2012 Run
Centurion Nike Long Route
Interval 7.2 km 29:12 4:05
11/24/2012 Run
Tom Jenkins
Race 10.0 km 40:53 4:06