| Date |
Activity ▲ |
Course |
Type |
Distance |
Duration |
Pace |
|
| 9/20/2008 |
Run |
High Level / Glengariff |
Very easy |
6.5 km |
33:32 |
5:10 |
 |
| 9/26/2008 |
Run |
Gym loop |
Easy |
13.0 km |
1:03:19 |
4:53 |
|
| 10/15/2008 |
Run |
Sea Point Promenade |
Moderate |
10.0 km |
45:54 |
4:36 |
|
| 10/20/2008 |
Run |
Sea Point Promenade |
Strides |
2.6 km |
10:00 |
3:55 |
|
| 10/20/2008 |
Run |
Gym loop |
Very easy |
11.0 km |
56:10 |
5:07 |
|
| 10/29/2008 |
Run |
Gym loop |
Easy |
12.0 km |
59:31 |
4:58 |
|
| 11/9/2008 |
Run |
Muizenberg |
Long - moderate |
25.0 km |
1:58:45 |
4:45 |
|
| 11/16/2008 |
Run |
Gym loop |
Easy |
12.0 km |
59:26 |
4:58 |
|
| 11/20/2008 |
Run |
Sea Point Promenade |
Moderate |
6.0 km |
26:25 |
4:25 |
|
| 11/22/2008 |
Run |
Winelands Marathon |
Race |
42.2 km |
3:11:29 |
4:33 |
|
| 12/6/2008 |
Run |
Pearly Beach |
Moderate |
7.0 km |
30:28 |
4:22 |
|
| 12/8/2008 |
Run |
Pearly Beach |
Easy |
7.5 km |
34:40 |
4:38 |
|
| 12/11/2008 |
Run |
Pearly Beach |
Easy |
10.0 km |
46:28 |
4:39 |
|
| 12/13/2008 |
Run |
Pearly Beach |
Moderate |
9.5 km |
42:43 |
4:30 |
|
| 12/19/2008 |
Run |
Sea Point Promenade |
Easy |
8.0 km |
37:05 |
4:39 |
|
| 12/24/2008 |
Run |
Bettys Bay |
Moderate |
9.0 km |
40:48 |
4:32 |
|
| 12/28/2008 |
Run |
Bettys Bay |
Moderate |
11.0 km |
50:22 |
4:35 |
|
| 12/30/2008 |
Run |
Bettys Bay |
Easy |
8.0 km |
39:19 |
4:55 |
|
| 1/11/2009 |
Run |
Bay to Bay 30km |
Race |
30.0 km |
2:18:41 |
4:38 |
|
| 2/3/2009 |
Run |
Sea Point Promenade |
Easy |
10.0 km |
49:32 |
4:58 |
|
| 2/10/2009 |
Run |
Gym loop |
Easy |
10.5 km |
51:59 |
4:58 |
|
| 2/13/2009 |
Run |
Gym loop |
Easy |
11.5 km |
55:19 |
4:49 |
|
| 2/16/2009 |
Run |
Sea Point / Camps Bay |
Easy |
15.0 km |
1:11:39 |
4:47 |
|
| 2/23/2009 |
Run |
Sea Point Promenade |
Easy |
8.0 km |
37:55 |
4:45 |
|
| 3/6/2009 |
Run |
Sea Point Promenade |
Easy |
10.0 km |
45:03 |
4:31 |
|
| 3/11/2009 |
Run |
Gym loop |
Easy |
10.0 km |
46:36 |
4:40 |
|
| 3/15/2009 |
Run |
Sea Point / Camps Bay loop |
Long - easy |
17.0 km |
1:24:07 |
4:57 |
|
| 3/23/2009 |
Run |
Gym loop |
Tempo |
9.5 km |
39:16 |
4:08 |
|
| 3/23/2009 |
Run |
Gym loop |
Very easy |
0.5 km |
2:37 |
5:15 |
|
| 3/26/2009 |
Run |
Glen loop |
Easy |
16.0 km |
1:17:46 |
4:52 |
|
| 3/31/2009 |
Run |
Gym loop |
Easy |
13.0 km |
59:31 |
4:35 |
|
| 4/21/2009 |
Run |
Sea Point Promenade |
Easy |
3.0 km |
14:50 |
4:56 |
|
| 5/3/2009 |
Run |
High Level / Glengariff |
Easy |
5.5 km |
27:56 |
5:05 |
|
| 5/7/2009 |
Run |
Sea Point Promenade |
Moderate |
8.0 km |
36:18 |
4:33 |
|
| 5/10/2009 |
Run |
Tafelberg Road |
Easy |
10.0 km |
49:27 |
4:57 |
|
| 5/14/2009 |
Run |
Sea Point Promenade |
Easy |
10.0 km |
47:54 |
4:48 |
|
| 5/19/2009 |
Run |
Sea Point Promenade |
Easy |
10.0 km |
49:16 |
4:56 |
|
| 5/23/2009 |
Run |
Gym loop |
Moderate |
10.0 km |
45:00 |
4:30 |
|
| 5/27/2009 |
Run |
Sea Point Promenade |
Very easy |
11.0 km |
56:50 |
5:10 |
|
| 6/4/2009 |
Run |
Gym loop |
Easy |
13.0 km |
1:03:54 |
4:55 |
|
| 7/30/2009 |
Run |
Sea Point Promenade |
Very easy |
4.0 km |
19:19 |
4:50 |
|
| 8/2/2009 |
Run |
Sea Point Promenade |
Moderate |
6.0 km |
27:18 |
4:33 |
|
| 8/6/2009 |
Run |
Sea Point Promenade |
Very easy |
8.0 km |
38:53 |
4:52 |
|
| 8/11/2009 |
Run |
Sea Point Promenade |
Moderate |
10.0 km |
47:30 |
4:45 |
|
| 8/17/2009 |
Run |
Sea Point Promenade |
Moderate |
8.0 km |
37:26 |
4:41 |
|
| 8/24/2009 |
Run |
Sea Point Promenade |
Tempo |
7.0 km |
31:29 |
4:30 |
|
| 8/29/2009 |
Run |
Gym loop |
Easy |
11.5 km |
57:57 |
5:03 |
|
| 9/1/2009 |
Run |
Gym loop |
Easy |
13.0 km |
1:02:31 |
4:49 |
|
| 9/3/2009 |
Run |
Sea Point / Waterfront |
Very easy |
8.0 km |
41:25 |
5:11 |
|
| 9/15/2009 |
Run |
Sea Point Promenade |
Easy |
7.0 km |
34:44 |
4:58 |
|
| 9/21/2009 |
Run |
Sea Point Promenade |
Easy |
6.0 km |
30:41 |
5:07 |
|
| 9/28/2009 |
Run |
Sea Point Promenade |
Very easy |
6.0 km |
32:55 |
5:30 |
|
| 9/30/2009 |
Run |
Sea Point Promenade |
Easy |
7.0 km |
32:45 |
4:41 |
|
| 7/11/2010 |
Run |
Camps Bay / Hout Bay |
Long - easy |
24.0 km |
2:00:54 |
5:03 |
|
| 7/14/2010 |
Run |
Gym loop |
Easy |
13.0 km |
1:05:28 |
5:03 |
|
| 7/15/2010 |
Run |
Glen loop |
Easy |
16.0 km |
1:20:48 |
5:03 |
|
| 7/20/2010 |
Run |
Sea Point Promenade |
Very easy |
7.0 km |
37:36 |
5:23 |
|
| 7/28/2010 |
Run |
Sea Point Promenade |
Very easy |
7.0 km |
36:32 |
5:14 |
|
| 7/29/2010 |
Run |
Sea Point Promenade |
Easy |
7.0 km |
33:38 |
4:49 |
|
| 7/30/2010 |
Run |
Sea Point Promenade |
Tempo |
5.0 km |
21:50 |
4:22 |
|
| 8/1/2010 |
Run |
Chapmans Peak |
Long - moderate |
21.0 km |
1:42:32 |
4:53 |
|
| 8/2/2010 |
Run |
Sea Point Promenade |
Easy |
7.0 km |
36:00 |
5:09 |
|
| 8/4/2010 |
Run |
Sea Point Promenade |
Easy |
5.0 km |
24:04 |
4:49 |
|
| 8/4/2010 |
Run |
Sea Point Promenade |
Easy |
5.0 km |
24:44 |
4:57 |
|
| 8/6/2010 |
Run |
Sea Point Promenade |
Tempo |
7.0 km |
31:35 |
4:31 |
|
| 8/8/2010 |
Run |
Sea Point / 12 Apostles |
Long - moderate |
24.0 km |
1:55:00 |
4:48 |
|
| 8/10/2010 |
Run |
Sea Point Promenade |
Easy |
10.0 km |
48:55 |
4:54 |
|
| 8/11/2010 |
Run |
Gym loop |
Interval |
12.5 km |
55:24 |
4:26 |
|
| 8/15/2010 |
Run |
John Korasie 30km |
Race |
30.0 km |
2:17:35 |
4:36 |
|
| 8/18/2010 |
Run |
Sea Point Promenade |
Easy |
7.0 km |
34:09 |
4:53 |
|
| 8/31/2010 |
Run |
Sea Point Promenade |
Moderate |
7.0 km |
32:01 |
4:35 |
|
| 9/7/2010 |
Run |
Sea Point Promenade |
Easy |
7.0 km |
34:24 |
4:55 |
|
| 9/9/2010 |
Run |
Sea Point / Waterfront |
Easy |
7.0 km |
34:03 |
4:52 |
|
| 9/14/2010 |
Run |
Sea Point Promenade |
Very easy |
7.0 km |
38:07 |
5:27 |
|
| 9/16/2010 |
Run |
Sea Point Promenade |
Moderate |
7.0 km |
31:28 |
4:30 |
|
| 10/18/2010 |
Run |
Sea Point Promenade |
Easy |
5.0 km |
24:27 |
4:54 |
|