| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 3/16/2016 |
Run |
Sea Point / Greenpoint |
Interval |
9.0 km |
39:18 |
4:22 |
 |
| 2/29/2016 |
Run |
Sea Point / Greenpoint |
Easy |
7.5 km |
35:53 |
4:48 |
|
| 2/25/2016 |
Run |
Gym loop |
Easy |
10.0 km |
46:29 |
4:39 |
|
| 2/23/2016 |
Run |
Gym loop |
Easy |
10.0 km |
45:33 |
4:34 |
|
| 2/21/2016 |
Run |
Sea Point / Camps Bay |
Easy |
16.0 km |
1:21:14 |
5:05 |
|
| 2/19/2016 |
Run |
Gym loop |
Easy |
10.0 km |
46:00 |
4:37 |
|
| 2/17/2016 |
Run |
Gym loop |
Easy |
10.0 km |
46:58 |
4:42 |
|
| 2/11/2016 |
Run |
Gym loop |
Easy |
10.0 km |
45:50 |
4:35 |
|
| 2/6/2016 |
Run |
Gym loop |
Easy |
10.0 km |
47:07 |
4:43 |
|
| 2/5/2016 |
Run |
Sea Point Promenade |
Tempo |
10.5 km |
45:22 |
4:20 |
|
| 2/3/2016 |
Run |
Sea Point / Greenpoint |
Easy |
7.5 km |
34:48 |
4:39 |
|
| 2/2/2016 |
Run |
Sea Point / Greenpoint |
Easy |
7.5 km |
36:14 |
4:50 |
|
| 1/31/2016 |
Run |
Kloofnek Classic Half Marathon |
Race |
21.1 km |
1:39:49 |
4:44 |
|
| 1/30/2016 |
Run |
Gym loop |
Interval |
10.0 km |
43:27 |
4:21 |
|
| 1/26/2016 |
Run |
Sea Point Promenade |
Speed work |
10.0 km |
43:46 |
4:23 |
|
| 1/24/2016 |
Run |
Gym loop |
Tempo |
10.0 km |
42:31 |
4:16 |
|
| 1/23/2016 |
Run |
Gym loop |
Easy |
10.0 km |
46:22 |
4:39 |
|
| 1/14/2016 |
Run |
Greenpoint Track |
Speed work |
14.0 km |
1:13:01 |
5:13 |
|
| 1/13/2016 |
Run |
Gym loop |
Easy |
10.0 km |
48:02 |
4:49 |
|
| 1/12/2016 |
Run |
Gym loop |
Easy |
10.0 km |
45:34 |
4:34 |
|
| 12/18/2015 |
Run |
Sea Point / Camps Bay |
Easy |
14.5 km |
1:07:41 |
4:41 |
|
| 12/16/2015 |
Run |
Gym loop |
Easy |
10.0 km |
46:34 |
4:40 |
|
| 12/15/2015 |
Run |
Gym loop |
Easy |
10.0 km |
45:18 |
4:32 |
|
| 12/12/2015 |
Run |
Sea Point / Greenpoint |
Easy |
11.0 km |
52:24 |
4:46 |
|
| 12/11/2015 |
Run |
Sea Point / Camps Bay |
Easy |
14.5 km |
1:06:33 |
4:36 |
|
| 12/9/2015 |
Run |
Sea Point Promenade |
Easy |
7.0 km |
33:55 |
4:51 |
|
| 11/28/2015 |
Run |
Sea Point / Camps Bay |
Easy |
14.5 km |
1:08:27 |
4:44 |
|
| 11/26/2015 |
Run |
Tafelberg Road |
Easy |
10.0 km |
46:34 |
4:40 |
|
| 11/25/2015 |
Run |
Gym loop |
Easy |
10.0 km |
46:15 |
4:38 |
|
| 11/24/2015 |
Run |
Sea Point / Greenpoint |
Easy |
7.5 km |
35:55 |
4:48 |
|
| 11/19/2015 |
Run |
Tafelberg Road |
Easy |
13.0 km |
1:00:12 |
4:38 |
|
| 11/17/2015 |
Run |
Sea Point / Greenpoint |
Easy |
7.0 km |
33:19 |
4:46 |
|
| 11/16/2015 |
Run |
Gym loop |
Easy |
10.0 km |
45:24 |
4:33 |
|
| 10/31/2015 |
Run |
Sea Point Promenade |
Easy |
8.0 km |
38:35 |
4:50 |
|
| 10/1/2015 |
Run |
Sea Point / Fresnaye |
Hills |
8.0 km |
37:55 |
4:45 |
|
| 9/18/2015 |
Run |
Sea Point / Fresnaye |
Hills |
7.0 km |
33:24 |
4:47 |
|
| 9/16/2015 |
Run |
Gym loop |
Interval |
10.0 km |
41:56 |
4:12 |
|
| 9/10/2015 |
Run |
Gym loop |
Interval |
10.0 km |
41:40 |
4:11 |
|
| 9/8/2015 |
Run |
Gym loop |
Easy |
10.0 km |
46:38 |
4:40 |
|
| 9/2/2015 |
Run |
Gym loop |
Hills |
12.5 km |
57:51 |
4:38 |
|
| 8/26/2015 |
Run |
Gym loop |
Easy |
10.0 km |
47:07 |
4:43 |
|
| 8/25/2015 |
Run |
Gym loop |
Moderate |
10.0 km |
44:35 |
4:28 |
|
| 8/21/2015 |
Run |
Tafelberg Road |
Very easy |
13.0 km |
1:06:19 |
5:07 |
|
| 8/19/2015 |
Run |
Gym loop |
Tempo |
10.0 km |
43:19 |
4:20 |
|
| 8/13/2015 |
Run |
Gym loop |
Easy |
10.0 km |
46:01 |
4:37 |
|
| 8/6/2015 |
Run |
Sea Point / Greenpoint |
Tempo |
7.5 km |
30:00 |
4:01 |
|
| 8/5/2015 |
Run |
Windhoek |
Moderate |
10.0 km |
45:00 |
4:30 |
|
| 7/31/2015 |
Run |
Gym |
Easy |
10.0 km |
44:55 |
4:30 |
|
| 7/29/2015 |
Run |
Gym loop |
Interval |
10.0 km |
44:21 |
4:27 |
|
| 7/27/2015 |
Run |
Sea Point / Waterfront |
Easy |
11.0 km |
51:07 |
4:39 |
|
| 7/23/2015 |
Run |
Sea Point / Greenpoint |
Easy |
7.5 km |
36:46 |
4:53 |
|
| 7/22/2015 |
Run |
Gym loop |
Easy |
10.0 km |
47:07 |
4:43 |
|
| 7/20/2015 |
Run |
Sea Point / Greenpoint |
Easy |
7.5 km |
35:15 |
4:42 |
|
| 7/15/2015 |
Run |
Sea Point / Greenpoint |
Tempo |
7.5 km |
30:51 |
4:07 |
|
| 7/14/2015 |
Run |
Gym loop |
Easy |
10.0 km |
44:52 |
4:30 |
|
| 7/9/2015 |
Run |
Gym loop |
Very easy |
10.0 km |
49:56 |
5:00 |
|
| 7/8/2015 |
Run |
Gym loop |
Easy |
10.0 km |
48:38 |
4:52 |
|
| 7/3/2015 |
Run |
Gym loop |
Easy |
9.0 km |
41:37 |
4:38 |
|
| 6/30/2015 |
Run |
Gym loop |
Easy |
10.0 km |
44:59 |
4:30 |
|
| 6/29/2015 |
Run |
Sea Point / Greenpoint |
Easy |
7.5 km |
35:57 |
4:48 |
|
| 6/25/2015 |
Run |
Gym loop |
Moderate |
10.0 km |
45:21 |
4:33 |
|
| 6/23/2015 |
Run |
Sea Point / Greenpoint |
Easy |
7.5 km |
34:59 |
4:40 |
|
| 6/17/2015 |
Run |
Sea Point / Greenpoint |
Tempo |
7.5 km |
31:21 |
4:11 |
|
| 6/11/2015 |
Run |
Sea Point / Greenpoint |
Easy |
7.5 km |
34:01 |
4:33 |
|
| 6/10/2015 |
Run |
Sea Point / Greenpoint |
Easy |
7.5 km |
33:50 |
4:31 |
|
| 4/4/2015 |
Run |
Two Oceans Ultra Ou Kaapse Weg |
Race |
56.0 km |
4:38:31 |
4:59 |
|
| 4/2/2015 |
Run |
Sea Point Promenade |
Easy |
5.0 km |
22:00 |
4:24 |
|
| 3/31/2015 |
Run |
Sea Point / Greenpoint |
Easy |
7.5 km |
36:20 |
4:51 |
|
| 3/29/2015 |
Run |
Sea Point / Camps Bay |
Moderate |
15.0 km |
1:06:39 |
4:27 |
|
| 3/28/2015 |
Run |
Sea Point / Greenpoint |
Easy |
7.5 km |
33:52 |
4:31 |
|