Workouts

Summary
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Date Activity Course Type Distance Duration ▲ Pace  
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          
11/19/2018 Run   Recovery 4.0 km    
11/21/2018 Run   Recovery 4.0 km    
11/24/2018 Run   Recovery 4.5 km    
1/3/2024 Strength   Stretching      
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
4/20/2024 Run   Recovery 0.5 km 3:00 6:00
6/16/2015 Run
Hesketh Loop
 Interval 1.0 km 3:24 3:24
1/31/2015 Run
Cool Down
 Recovery 0.5 km 3:27 6:55
4/27/2014 Run   Recovery 0.5 km 3:46 7:33
4/11/2015 Run
Warm Up
 Easy 0.5 km 4:05 8:11
9/6/2014 Run
Cool Down
 Recovery 0.7 km 4:53 6:59
7/1/2013 Strength/Stretch       5:00  
7/3/2013 Strength/Stretch       5:00  
2/23/2014 Run
Cool Down Run
 Recovery 1.0 km 5:00 5:00
10/14/2014 Run
HPC 8km TT
 Recovery 1.0 km 5:00 5:00
3/4/2024 Bike   Recovery 1.5 km 5:00 3:20
12/5/2015 Run
Born 2 Run Run-a-Mile Joburg Leg
 Race 1.0 mi 5:01 3:08
12/6/2014 Run
Born 2 Run Run-a-Mile Joburg Leg
 Race 1.0 mi 5:04 3:09
2/10/2015 Run
Cool Down
 Easy 1.1 km 5:04 4:36
1/3/2024 Strength   Warm Up   5:04  
3/20/2018 Run   Recovery 1.0 km 5:10 5:10
3/29/2023 Run   Recovery 1.0 km 5:12 5:12
5/25/2018 Run   Fartlek 1.2 km 5:20 4:27
3/28/2017 Run
Premier Avenue
 Hill 1.0 km 5:22 5:22
4/11/2015 Run
Cool Down
 Recovery 0.5 km 5:30 11:00
12/14/2014 Run
Warm Up
 Recovery 0.9 km 5:33 6:11
11/24/2023 Run
Victoria Park Track
 Recovery 1.0 km 5:34 5:34
1/19/2024 Run   Interval 0.9 km 5:37 6:19
9/17/2017 Run   Recovery 1.0 km 5:37 5:37
9/18/2016 Run
Cool Down
 Recovery 1.0 km 5:46 5:46
7/7/2015 Run
Warm Up
 Recovery 1.0 km 6:01 6:02
1/16/2024 Strength   Warm Up   6:25  
1/31/2015 Run
Warm Up
 Moderate 1.5 km 6:29 4:20
7/29/2014 Run
Warm Up
 Recovery 1.0 km 6:31 6:32
10/4/2015 Run
Warm Up
 Easy 1.4 km 6:36 4:43
5/6/2017 Run
Warm Up
 Moderate 1.5 km 6:38 4:26
8/8/2015 Run
Warm Up
 Easy 1.4 km 6:44 5:00
2/21/2015 Run
Cool Down
 Recovery 1.0 km 6:56 6:56
10/18/2016 Run
Cool Down
 Easy 1.5 km 7:11 4:48
3/2/2024 Run   Recovery 1.4 km 7:20 5:15
2/21/2015 Run
Warm Up
 Fartlek 1.5 km 7:43 5:09
3/9/2013 Run
Kosmos 2km Fun Run
 Race 2.1 km 7:48 3:40
9/17/2017 Run   Easy 1.6 km 7:55 4:57
2/1/2024 Run   Recovery 1.5 km 8:03 5:23
11/29/2014 Run
Delmas Park
 Repetitions 2.0 km 8:06 4:03
3/27/2018 Run   Easy 1.5 km 8:09 5:26
9/12/2015 Run
Hesketh Loop
 Repetitions 2.0 km 8:09 4:05
2/4/2020 Run   Recovery 1.5 km 8:10 5:27
11/10/2023 Run
Regents Park Track
 Recovery 1.3 km 8:21 6:26
6/10/2023 Run   Recovery 1.5 km 8:30 5:40
10/26/2022 Strength   Warm Up   8:31  
12/20/2018 Run   Recovery 1.5 km 8:33 5:42
3/21/2015 Run
Warm Up
 Easy 2.0 km 8:42 4:22
4/1/2023 Run   Recovery 1.5 km 8:49 5:53
3/2/2024 Run   Recovery 1.6 km 8:55 5:35
9/4/2018 Run   Recovery 2.0 km 8:58 4:29
8/14/2018 Run   Recovery 2.0 km 9:02 4:32
9/23/2015 Run
Warm Up
 Easy 2.0 km 9:12 4:36
8/8/2015 Run
Warm Up
 Easy 2.0 km 9:19 4:40
12/5/2015 Run
Cool Down
 Recovery 1.4 km 9:38 6:54
1/25/2020 Run   Recovery 2.0 km 9:44 4:53
11/6/2019 Run   Recovery 2.0 km 9:45 4:53
6/5/2018 Run   Recovery 2.0 km 9:52 4:56
10/26/2014 Run
Warm Up
 Easy 2.0 km 9:53 4:57
4/14/2015 Run
Cool Down
 Easy 2.0 km 9:58 5:00
4/14/2024 Strength   Stretching   9:59  
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  
4/7/2024 Strength   Stretching   10:00  
11/15/2016 Run
Cool Down
 Recovery 2.0 km 10:00 5:01
9/19/2015 Run
Salomon City Trail (WITS)
 Recovery 2.0 km 10:06 5:03
1/4/2024 Strength   Stretching   10:10  
4/22/2024 Run   Recovery 2.0 km 10:15 5:08
12/31/2023 Strength   Stretching   10:16  
7/25/2018 Run   Recovery 2.0 km 10:17 5:09
1/4/2024 Strength   Warm Up   10:19  
1/7/2024 Strength   Stretching   10:19  
1/15/2024 Strength   Stretching   10:19  
5/9/2015 Run
Warm Up
 Easy 2.0 km 10:20 5:10
1/2/2024 Strength   Warm Up   10:26  
10/24/2022 Strength   Warm Up   10:26  
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