Workouts

Summary
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Date Activity Course Type Distance ▲ Duration Pace  
4/3/2023 Strength   Band & Core   44:09  
4/5/2023 Strength   Medium Intensity   41:08  
4/12/2023 Strength   Medium Intensity   45:58  
6/22/2023 Strength   Band & Core   31:27  
12/7/2023 Strength   Medium Intensity   19:50  
12/29/2023 Strength   Lower Body   22:19  
12/31/2023 Strength   Stretching   10:16  
1/2/2024 Strength   Bodyweight   31:07  
1/2/2024 Strength   Warm Up   10:26  
1/3/2024 Strength   Warm Up   5:04  
1/3/2024 Strength   Stretching      
1/4/2024 Strength   Warm Up   10:19  
1/4/2024 Strength   Bodyweight   31:18  
1/4/2024 Strength   Stretching   10:10  
1/7/2024 Strength   Stretching   10:19  
1/15/2024 Strength   Warm Up   10:43  
1/15/2024 Strength   Bodyweight   31:19  
1/15/2024 Strength   Stretching   10:19  
1/16/2024 Strength   Warm Up   6:25  
1/18/2024 Strength   Bodyweight   58:34  
1/22/2024 Strength   Bodyweight   53:15  
1/24/2024 Strength   Full Body   49:50  
2/5/2024 Strength   Full Body   1:10:40  
2/14/2024 Strength   Medium Intensity   32:17  
3/4/2024 Strength   Bodyweight   30:00  
3/26/2024 Strength   Full Body   22:42  
4/4/2024 Strength   Band & Core   21:31  
4/6/2024 Strength   Mobility   20:00  
4/7/2024 Strength   Stretching   10:00  
4/9/2024 Strength   Bodyweight   25:01  
4/13/2024 Strength   Yoga   20:01  
4/14/2024 Strength   Stretching   9:59  
4/15/2024 Strength   Yoga   34:42  
4/17/2024 Strength   Bodyweight   22:01  
4/22/2024 Strength   Yoga   42:51  
12/6/2014 Run   Race 0.4 km 1:13 3:02
9/7/2016 Run
Warm Up
 Recovery 0.4 km 1:58 4:56
4/27/2014 Run   Recovery 0.5 km 3:46 7:33
1/31/2015 Run
Cool Down
 Recovery 0.5 km 3:27 6:55
4/11/2015 Run
Warm Up
 Easy 0.5 km 4:05 8:11
4/11/2015 Run
Cool Down
 Recovery 0.5 km 5:30 11:00
4/20/2024 Run   Recovery 0.5 km 3:00 6:00
9/6/2014 Run
Cool Down
 Recovery 0.7 km 4:53 6:59
1/19/2024 Run   Interval 0.9 km 5:37 6:19
12/14/2014 Run
Warm Up
 Recovery 0.9 km 5:33 6:11
2/23/2014 Run
Cool Down Run
 Recovery 1.0 km 5:00 5:00
7/29/2014 Run
Warm Up
 Recovery 1.0 km 6:31 6:32
10/14/2014 Run
HPC 8km TT
 Recovery 1.0 km 5:00 5:00
2/21/2015 Run
Cool Down
 Recovery 1.0 km 6:56 6:56
6/16/2015 Run
Hesketh Loop
 Interval 1.0 km 3:24 3:24
7/7/2015 Run
Warm Up
 Recovery 1.0 km 6:01 6:02
9/18/2016 Run
Cool Down
 Recovery 1.0 km 5:46 5:46
3/28/2017 Run
Premier Avenue
 Hill 1.0 km 5:22 5:22
9/17/2017 Run   Recovery 1.0 km 5:37 5:37
3/20/2018 Run   Recovery 1.0 km 5:10 5:10
3/29/2023 Run   Recovery 1.0 km 5:12 5:12
11/24/2023 Run
Victoria Park Track
 Recovery 1.0 km 5:34 5:34
2/10/2015 Run
Cool Down
 Easy 1.1 km 5:04 4:36
9/7/2016 Run
HPC
 Interval 1.1 km 10:41 9:43
5/25/2018 Run   Fartlek 1.2 km 5:20 4:27
11/10/2023 Run
Regents Park Track
 Recovery 1.3 km 8:21 6:26
8/8/2015 Run
Warm Up
 Easy 1.4 km 6:44 5:00
10/4/2015 Run
Warm Up
 Easy 1.4 km 6:36 4:43
12/5/2015 Run
Cool Down
 Recovery 1.4 km 9:38 6:54
3/2/2024 Run   Recovery 1.4 km 7:20 5:15
1/31/2015 Run
Warm Up
 Moderate 1.5 km 6:29 4:20
2/21/2015 Run
Warm Up
 Fartlek 1.5 km 7:43 5:09
10/18/2016 Run
Cool Down
 Easy 1.5 km 7:11 4:48
5/6/2017 Run
Warm Up
 Moderate 1.5 km 6:38 4:26
3/27/2018 Run   Easy 1.5 km 8:09 5:26
12/20/2018 Run   Recovery 1.5 km 8:33 5:42
2/4/2020 Run   Recovery 1.5 km 8:10 5:27
4/1/2023 Run   Recovery 1.5 km 8:49 5:53
6/10/2023 Run   Recovery 1.5 km 8:30 5:40
2/1/2024 Run   Recovery 1.5 km 8:03 5:23
3/4/2024 Bike   Recovery 1.5 km 5:00 3:20
9/17/2017 Run   Easy 1.6 km 7:55 4:57
3/2/2024 Run   Recovery 1.6 km 8:55 5:35
12/6/2014 Run
Born 2 Run Run-a-Mile Joburg Leg
 Race 1.0 mi 5:04 3:09
12/5/2015 Run
Born 2 Run Run-a-Mile Joburg Leg
 Race 1.0 mi 5:01 3:08
4/12/2014 Run
Moretele Park
 Recovery 1.9 km 11:29 6:03
8/26/2014 Run
Warm Up
 Recovery 2.0 km 11:07 5:34
9/2/2014 Run
Warm Up
 Recovery 2.0 km 10:27 5:14
9/9/2014 Run
Warm Up
 Recovery 2.0 km 11:34 5:47
10/14/2014 Run
Warm Up
 Recovery 2.0 km 11:00 5:30
10/22/2014 Run
Warm Up
 Recovery 2.0 km 10:34 5:18
10/26/2014 Run
Warm Up
 Easy 2.0 km 9:53 4:57
11/29/2014 Run
Delmas Park
 Repetitions 2.0 km 8:06 4:03
3/21/2015 Run
Warm Up
 Easy 2.0 km 8:42 4:22
4/14/2015 Run
Cool Down
 Easy 2.0 km 9:58 5:00
5/3/2015 Run
Warm Up
 Recovery 2.0 km 10:29 5:15
5/9/2015 Run
Warm Up
 Easy 2.0 km 10:20 5:10
6/20/2015 Run
Cool Down
 Recovery 2.0 km 11:03 5:32
8/8/2015 Run
Warm Up
 Easy 2.0 km 9:19 4:40
9/5/2015 Run
Warm Up
 Recovery 2.0 km 11:23 5:42
9/12/2015 Run
Hesketh Loop
 Repetitions 2.0 km 8:09 4:05
9/19/2015 Run
Salomon City Trail (WITS)
 Recovery 2.0 km 10:06 5:03
9/23/2015 Run
Warm Up
 Easy 2.0 km 9:12 4:36
11/14/2015 Run
Warm Up
 Recovery 2.0 km 11:13 5:37
11/14/2015 Run
Cool Down
 Recovery 2.0 km 10:37 5:19
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