| Date ▲ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 5/6/2012 |
Run |
|
Recovery |
6.0 km |
35:00 |
5:50 |
 |
| 5/8/2012 |
Run |
|
Recovery |
8.0 km |
37:30 |
4:42 |
|
| 5/9/2012 |
Run |
|
Recovery |
6.0 km |
29:35 |
4:56 |
|
| 5/10/2012 |
Run |
|
Recovery |
8.0 km |
42:45 |
5:21 |
|
| 5/12/2012 |
Run |
|
Recovery |
10.0 km |
1:01:00 |
6:06 |
|
| 5/13/2012 |
Run |
|
Recovery |
13.0 km |
1:22:24 |
6:21 |
|
| 5/14/2012 |
Run |
|
Recovery |
8.0 km |
43:50 |
5:29 |
|
| 5/15/2012 |
Run |
|
Recovery |
4.0 km |
15:41 |
3:56 |
|
| 5/16/2012 |
Run |
|
Recovery |
8.2 km |
37:09 |
4:32 |
|
| 5/17/2012 |
Run |
|
Recovery |
8.2 km |
40:22 |
4:55 |
|
| 5/19/2012 |
Run |
Mazda Road Race |
Race |
5.0 km |
19:25 |
3:53 |
|
| 5/20/2012 |
Run |
|
Recovery |
14.8 km |
1:38:00 |
6:39 |
|
| 5/21/2012 |
Run |
|
Recovery |
8.0 km |
42:56 |
5:22 |
|
| 5/22/2012 |
Run |
|
Recovery |
7.0 km |
35:40 |
5:06 |
|
| 5/23/2012 |
Run |
|
Recovery |
8.0 km |
39:55 |
5:00 |
|
| 5/24/2012 |
Run |
|
Recovery |
8.0 km |
41:15 |
5:10 |
|
| 5/26/2012 |
Run |
|
Recovery |
10.0 km |
49:05 |
4:55 |
|
| 5/29/2012 |
Run |
|
Recovery |
10.0 km |
42:40 |
4:16 |
|
| 5/30/2012 |
Run |
|
Recovery |
8.0 km |
39:56 |
5:00 |
|
| 5/31/2012 |
Run |
|
Recovery |
8.4 km |
44:56 |
5:21 |
|
| 6/2/2012 |
Run |
Rubenstein via Paul and Jacques |
Recovery |
9.5 km |
47:29 |
5:02 |
|
| 6/3/2012 |
Run |
Garsfontein via Jacques and RUbenstein |
Recovery |
15.5 km |
1:28:00 |
5:41 |
|
| 6/5/2012 |
Run |
Witdoring |
Threshold |
9.2 km |
45:03 |
4:56 |
|
| 6/7/2012 |
Run |
WITS |
Hill |
10.0 km |
47:55 |
4:48 |
|
| 6/9/2012 |
Run |
Silver Oaks Crossing Race of Faith |
Race |
15.0 km |
1:01:41 |
4:07 |
|
| 6/10/2012 |
Run |
Garsfontein via Jacques and RUbenstein |
Long |
13.0 km |
1:23:34 |
6:27 |
|
| 6/12/2012 |
Run |
WITS |
Repetitions |
8.0 km |
41:10 |
5:09 |
|
| 6/13/2012 |
Run |
WITS |
Easy |
10.0 km |
50:08 |
5:01 |
|
| 6/14/2012 |
Run |
Centurion Nike Short Route |
Time Trial |
3.5 km |
14:45 |
4:17 |
|
| 6/16/2012 |
Run |
Garsfontein via Wekker St |
Easy |
9.9 km |
48:50 |
4:56 |
|
| 6/17/2012 |
Run |
Garsfontein via Jacques and RUbenstein |
Long |
13.5 km |
1:24:10 |
6:15 |
|
| 6/18/2012 |
Run |
Benoni |
Time Trial |
4.7 km |
24:20 |
5:14 |
|
| 6/19/2012 |
Run |
Pilditch Stadium |
Repetitions |
5.2 km |
21:01 |
4:03 |
|
| 6/20/2012 |
Run |
Rubenstein via Paul and Jacques |
Moderate |
10.0 km |
47:28 |
4:46 |
|
| 6/21/2012 |
Run |
Centurion Nike Short Route |
Time Trial |
3.5 km |
13:14 |
3:51 |
|
| 6/23/2012 |
Run |
Take 5 Relay |
Race |
5.0 km |
17:49 |
3:34 |
|
| 6/24/2012 |
Run |
Garsfontein via Jacques and RUbenstein |
Long |
15.5 km |
1:20:08 |
5:10 |
|
| 6/26/2012 |
Run |
WITS |
Hill |
10.0 km |
45:06 |
4:31 |
|
| 6/27/2012 |
Run |
WITS |
Recovery |
8.0 km |
42:26 |
5:19 |
|
| 6/30/2012 |
Run |
|
Race |
10.5 km |
42:24 |
4:03 |
|
| 7/1/2012 |
Run |
Garsfontein via Jacques and RUbenstein |
Long |
13.0 km |
1:07:34 |
5:13 |
|
| 7/3/2012 |
Run |
Lenn Smith Loops |
Hill |
8.0 km |
37:36 |
4:42 |
|
| 7/4/2012 |
Run |
WITS |
Easy |
6.0 km |
30:26 |
5:05 |
|
| 7/5/2012 |
Run |
Centurion Nike Long Route |
Time Trial |
5.3 km |
21:24 |
4:03 |
|
| 7/8/2012 |
Run |
Cornwall View |
Long |
16.5 km |
1:31:21 |
5:33 |
|
| 7/10/2012 |
Run |
Witdoring |
Hill |
8.1 km |
37:50 |
4:41 |
|
| 7/11/2012 |
Run |
De Villebois |
Easy |
6.1 km |
31:17 |
5:09 |
|
| 7/12/2012 |
Run |
Centurion Nike Long Route |
Time Trial |
5.3 km |
20:54 |
3:57 |
|
| 7/14/2012 |
Run |
Witdoring |
Easy |
8.1 km |
39:45 |
4:55 |
|
| 7/15/2012 |
Run |
Breakthru Midrand |
Race |
15.0 km |
1:05:40 |
4:23 |
|
| 7/17/2012 |
Run |
WITS |
Interval |
10.0 km |
46:15 |
4:38 |
|
| 7/18/2012 |
Run |
Witdoring |
Easy |
8.1 km |
39:19 |
4:52 |
|
| 7/19/2012 |
Run |
WITS |
Hill |
10.0 km |
44:50 |
4:29 |
|
| 7/21/2012 |
Run |
Witdoring |
Easy |
8.1 km |
40:58 |
5:04 |
|
| 7/22/2012 |
Run |
Hans Strijdom |
Long |
18.7 km |
1:50:31 |
5:55 |
|
| 7/24/2012 |
Run |
WITS |
Interval |
10.0 km |
44:20 |
4:26 |
|
| 7/25/2012 |
Run |
Witdoring |
Easy |
8.0 km |
39:16 |
4:55 |
|
| 7/26/2012 |
Run |
Centurion Nike Long Route |
Time Trial |
5.3 km |
20:51 |
3:57 |
|
| 7/28/2012 |
Run |
Zwartkop Road Race |
Race |
10.0 km |
39:39 |
3:58 |
|
| 7/29/2012 |
Run |
Garsfontein via Jacques and RUbenstein |
Long |
15.5 km |
1:17:04 |
4:58 |
|
| 7/31/2012 |
Run |
WITS |
Interval |
7.0 km |
38:30 |
5:30 |
|
| 8/1/2012 |
Run |
Lenn Smith Loops |
Easy |
8.0 km |
38:44 |
4:51 |
|
| 8/2/2012 |
Run |
Lenn Smith Loops |
Threshold |
8.0 km |
34:21 |
4:18 |
|
| 8/2/2012 |
Run |
Centurion Nike Long Route |
Recovery |
5.3 km |
31:06 |
5:53 |
|
| 8/4/2012 |
Run |
Benoni |
Easy |
9.0 km |
42:30 |
4:44 |
|
| 8/5/2012 |
Run |
Benoni |
Long |
20.9 km |
1:41:48 |
4:53 |
|
| 8/7/2012 |
Run |
Treadmill |
Interval |
10.2 km |
1:01:30 |
6:02 |
|
| 8/8/2012 |
Run |
Lenn Smith Loops |
Easy |
8.0 km |
38:55 |
4:52 |
|
| 8/9/2012 |
Run |
Castle Walk |
Race |
10.0 km |
42:05 |
4:13 |
|
| 8/11/2012 |
Run |
Rubenstein via Paul and Jacques |
Easy |
9.5 km |
47:30 |
5:02 |
|
| 8/12/2012 |
Run |
UNISA Lynwood |
Long |
26.3 km |
2:18:13 |
5:15 |
|
| 8/14/2012 |
Run |
Treadmill |
Interval |
10.0 km |
51:52 |
5:12 |
|
| 8/15/2012 |
Run |
Lenn Smith Loops |
Easy |
8.0 km |
38:22 |
4:48 |
|
| 8/16/2012 |
Run |
Lenn Smith Loops |
Threshold |
8.0 km |
33:28 |
4:11 |
|
| 8/16/2012 |
Run |
Centurion Nike Long Route |
Time Trial |
5.3 km |
21:20 |
4:02 |
|
| 8/18/2012 |
Run |
Rubenstein via Paul and Jacques |
Easy |
10.0 km |
47:57 |
4:48 |
|
| 8/19/2012 |
Run |
Cornwall View and Rubenstein |
Long |
18.5 km |
1:29:54 |
4:52 |
|
| 8/21/2012 |
Run |
WITS |
Marathon Pace |
12.0 km |
55:51 |
4:40 |
|
| 8/22/2012 |
Run |
WITS |
Recovery |
8.0 km |
44:32 |
5:34 |
|
| 8/23/2012 |
Run |
WITS |
Recovery |
9.1 km |
47:58 |
5:17 |
|
| 8/26/2012 |
Run |
Wanderers Half Marathon and 10km Road Race |
Race |
10.0 km |
39:04 |
3:55 |
|
| 8/29/2012 |
Run |
WITS |
Marathon Pace |
12.8 km |
59:29 |
4:39 |
|
| 8/30/2012 |
Run |
Witdoring |
Easy |
8.1 km |
42:18 |
5:14 |
|
| 9/1/2012 |
Run |
Ebotse Parkrun |
Race |
5.0 km |
19:57 |
4:00 |
|
| 9/2/2012 |
Run |
Cornwall View |
Long |
28.1 km |
2:21:37 |
5:03 |
|
| 9/4/2012 |
Run |
Cornwall View |
Marathon Pace |
14.0 km |
1:05:28 |
4:41 |
|
| 9/5/2012 |
Run |
Benoni |
Easy |
10.1 km |
49:01 |
4:52 |
|
| 9/6/2012 |
Run |
Lenn Smith Fun Run |
Race |
4.0 km |
14:42 |
3:44 |
|
| 9/8/2012 |
Run |
Benoni |
Easy |
10.0 km |
49:11 |
4:56 |
|
| 9/9/2012 |
Run |
Cornwall View |
Long |
30.3 km |
2:30:42 |
4:59 |
|
| 9/11/2012 |
Run |
WITS |
Easy |
10.0 km |
51:50 |
5:11 |
|
| 9/12/2012 |
Run |
Cornwall View |
Marathon Pace |
15.1 km |
1:10:34 |
4:40 |
|
| 9/13/2012 |
Run |
WITS |
Recovery |
5.0 km |
28:15 |
5:39 |
|
| 9/13/2012 |
Run |
Centurion Nike Long Route |
Time Trial |
5.3 km |
23:18 |
4:24 |
|
| 9/15/2012 |
Run |
Jacques St |
Easy |
10.0 km |
52:00 |
5:14 |
|
| 9/16/2012 |
Run |
Rubenstein Loops |
Long |
33.0 km |
3:11:52 |
5:49 |
|
| 9/18/2012 |
Run |
WITS |
Recovery |
10.0 km |
52:11 |
5:14 |
|
| 9/19/2012 |
Run |
WITS |
Marathon Pace |
14.0 km |
1:06:11 |
4:44 |
|
| 9/22/2012 |
Run |
Irene Spring Race |
Race |
21.1 km |
1:28:08 |
4:11 |
|
| 9/23/2012 |
Run |
Witdoring |
Recovery |
8.0 km |
46:23 |
5:48 |
|