| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 1/4/2011 |
Run |
Parow Athletic Track |
Interval |
12.0 km |
54:01 |
4:31 |
 |
| 12/30/2010 |
Run |
Parow Athletic Track |
Interval |
10.0 km |
43:18 |
4:20 |
|
| 12/14/2010 |
Run |
Sea Point Promenade |
Interval |
10.0 km |
46:48 |
4:41 |
|
| 11/30/2010 |
Run |
Sea Point Promenade |
Easy |
10.0 km |
47:14 |
4:44 |
|
| 11/3/2010 |
Run |
Sea Point Promenade |
Tempo |
10.0 km |
44:49 |
4:29 |
|
| 11/1/2010 |
Run |
Sea Point Promenade |
Very easy |
5.0 km |
25:11 |
5:03 |
|
| 10/29/2010 |
Run |
Fancourt |
Easy |
9.0 km |
43:13 |
4:49 |
|
| 10/26/2010 |
Run |
Sea Point Promenade |
Easy |
5.0 km |
25:06 |
5:02 |
|
| 10/24/2010 |
Run |
Grape Run Half Marathon |
Race |
21.1 km |
1:39:28 |
4:43 |
|
| 10/21/2010 |
Run |
Sea Point / Fresnaye |
Easy |
5.0 km |
25:10 |
5:03 |
|
| 10/19/2010 |
Run |
Sea Point Promenade |
Very easy |
7.0 km |
35:57 |
5:09 |
|
| 10/1/2010 |
Run |
Tafelberg Road |
Hills |
9.5 km |
49:17 |
5:12 |
|
| 9/28/2010 |
Run |
Sea Point Promenade |
Easy |
5.0 km |
23:00 |
4:37 |
|
| 9/24/2010 |
Run |
Tafelberg Road |
Hills |
12.0 km |
58:01 |
4:51 |
|
| 7/12/2010 |
Run |
Treadmill |
Tempo |
7.0 km |
30:58 |
4:26 |
|
| 4/5/2009 |
Run |
Gym loop |
Easy |
10.0 km |
46:43 |
4:41 |
|
| 3/25/2009 |
Run |
Sea Point Promenade |
Hills |
11.0 km |
54:52 |
5:00 |
|
| 3/18/2009 |
Run |
Sea Point Promenade |
Hills |
9.5 km |
44:41 |
4:43 |
|
| 3/7/2009 |
Run |
Constantia Village 15km |
Race |
15.0 km |
1:01:59 |
4:08 |
|
| 3/5/2009 |
Run |
Sea Point Promenade |
Interval |
9.0 km |
38:25 |
4:17 |
|
| 3/2/2009 |
Run |
Gym loop |
Easy |
11.0 km |
49:25 |
4:30 |
|
| 2/22/2009 |
Run |
Peninsula Half Marathon (New Route) |
Long - hard |
21.1 km |
1:31:37 |
4:21 |
|
| 2/22/2009 |
Run |
Peninsula Half Marathon (New Route) |
Race |
21.1 km |
1:31:37 |
4:21 |
|
| 2/17/2009 |
Run |
Gym loop |
Easy |
10.0 km |
47:13 |
4:44 |
|
| 2/6/2009 |
Run |
Sea Point Promenade |
Easy |
10.0 km |
49:00 |
4:54 |
|
| 1/14/2009 |
Run |
Sea Point Promenade |
Easy |
9.0 km |
42:33 |
4:44 |
|
| 1/7/2009 |
Run |
Gym loop |
Moderate |
8.0 km |
34:47 |
4:21 |
|
| 12/18/2008 |
Run |
Sea Point Promenade |
Moderate |
10.0 km |
44:58 |
4:30 |
|
| 12/15/2008 |
Run |
Sea Point Promenade |
Moderate |
10.0 km |
42:54 |
4:18 |
|
| 11/14/2008 |
Run |
Sea Point Promenade |
Tempo |
10.0 km |
42:57 |
4:18 |
|
| 11/7/2008 |
Run |
Gym loop |
Moderate |
13.0 km |
57:21 |
4:25 |
|
| 10/22/2008 |
Run |
Hamilton's speed work |
Speed work |
9.0 km |
35:54 |
4:00 |
|
| 9/29/2008 |
Run |
Hamilton's speed work |
Speed work |
11.0 km |
47:13 |
4:18 |
|
| 9/5/2008 |
Run |
Sea Point Promenade |
Interval |
13.0 km |
54:34 |
4:12 |
|
| 8/29/2008 |
Run |
Sea Point Promenade |
Interval |
12.0 km |
50:52 |
4:15 |
|
| 8/23/2008 |
Run |
Sea Point Promenade |
Interval |
13.0 km |
55:27 |
4:16 |
|
| 6/22/2008 |
Run |
Sea Point Promenade |
Tempo |
10.0 km |
41:15 |
4:08 |
|
| 6/16/2008 |
Run |
Sea Point Promenade |
Interval |
11.0 km |
46:31 |
4:14 |
|