| Date ▼ |
Activity |
Course |
Type |
Distance |
Duration |
Pace |
|
| 3/20/2009 |
Run |
Sea Point Promenade |
Interval |
12.0 km |
50:06 |
4:11 |
 |
| 3/13/2009 |
Run |
Sea Point Promenade |
Interval |
11.5 km |
49:08 |
4:17 |
|
| 10/12/2008 |
Run |
Gun Run Half Marathon |
Race |
21.1 km |
1:24:50 |
4:02 |
|
| 10/12/2008 |
Run |
Sea Point Promenade |
Easy |
1.5 km |
7:05 |
4:44 |
|
| 10/10/2008 |
Run |
Hamilton's speed work |
Speed work |
6.5 km |
31:00 |
4:47 |
|
| 10/8/2008 |
Run |
Hamilton's speed work |
Speed work |
7.5 km |
33:52 |
4:31 |
|
| 10/6/2008 |
Run |
Hamilton's speed work |
Speed work |
8.5 km |
41:53 |
4:56 |
|
| 10/3/2008 |
Run |
Hamilton's speed work |
Speed work |
11.5 km |
53:37 |
4:40 |
|
| 9/19/2008 |
Run |
Tamboerskloof Reservoir |
Easy |
2.0 km |
10:03 |
5:02 |
|
| 9/19/2008 |
Run |
Tamboerskloof Reservoir |
Speed work |
6.7 km |
26:15 |
3:54 |
|
| 9/19/2008 |
Run |
Tamboerskloof Reservoir |
Easy |
4.3 km |
20:26 |
4:48 |
|
| 9/10/2008 |
Run |
Time Trial warm up |
Very easy |
2.5 km |
14:52 |
5:57 |
|
| 9/10/2008 |
Run |
Time Trial 5km |
Race |
5.0 km |
17:40 |
3:32 |
|
| 9/10/2008 |
Run |
Time Trial warm up |
Very easy |
2.5 km |
12:35 |
5:02 |
|
| 9/3/2008 |
Run |
Time Trial 8km |
Tempo |
8.0 km |
30:37 |
3:50 |
|
| 9/3/2008 |
Run |
Time Trial warm up |
Easy |
2.5 km |
12:14 |
4:54 |
|
| 9/3/2008 |
Run |
Time Trial warm up |
Very easy |
3.0 km |
16:16 |
5:26 |
|
| 8/27/2008 |
Run |
Time Trial warm up |
Very easy |
2.5 km |
13:10 |
5:16 |
|
| 8/27/2008 |
Run |
Time Trial 8km |
Tempo |
8.0 km |
30:31 |
3:49 |
|
| 8/27/2008 |
Run |
Time Trial warm up |
Very easy |
2.5 km |
13:23 |
5:22 |
|
| 8/20/2008 |
Run |
Time Trial warm up |
Very easy |
2.0 km |
10:18 |
5:09 |
|
| 8/20/2008 |
Run |
Sea Point Promenade |
Tempo |
5.0 km |
18:44 |
3:45 |
|
| 8/20/2008 |
Run |
Time Trial warm up |
Very easy |
2.0 km |
10:01 |
5:01 |
|
| 7/12/2008 |
Run |
Knysna Half Marathon |
Race |
21.1 km |
1:23:34 |
3:58 |
|
| 6/25/2008 |
Run |
Sea Point Promenade |
Very easy |
8.0 km |
47:50 |
5:59 |
|
| 6/25/2008 |
Run |
Time Trial 5km |
Race |
5.0 km |
18:11 |
3:39 |
|
| 6/25/2008 |
Run |
Time Trial warm up |
Easy |
1.0 km |
4:47 |
4:47 |
|
| 6/11/2008 |
Run |
Sea Point Promenade |
Interval |
12.0 km |
50:22 |
4:12 |
|
| 6/4/2008 |
Run |
Time Trial 5km |
Race |
5.0 km |
18:24 |
3:41 |
|
| 6/4/2008 |
Run |
Time Trial warm up |
Very easy |
1.0 km |
5:35 |
5:35 |
|
| 6/3/2008 |
Run |
Sea Point Promenade |
Interval |
10.5 km |
43:51 |
4:11 |
|
| 5/28/2008 |
Run |
Time Trial 5km |
Race |
5.0 km |
18:03 |
3:37 |
|
| 5/28/2008 |
Run |
Time Trial warm up |
Easy |
4.5 km |
22:44 |
5:04 |
|
| 5/14/2008 |
Run |
Time Trial 5km |
Race |
5.0 km |
18:02 |
3:37 |
|
| 5/14/2008 |
Run |
Time Trial warm up |
Easy |
2.5 km |
12:16 |
4:55 |
|
| 5/9/2008 |
Run |
Hamilton's speed work |
Speed work |
4.0 km |
18:30 |
4:38 |
|
| 5/7/2008 |
Run |
Hamilton's speed work |
Speed work |
3.5 km |
15:58 |
4:34 |
|
| 5/1/2008 |
Run |
Safari Half Marathon |
Race |
21.1 km |
1:26:53 |
4:08 |
|
| 4/29/2008 |
Run |
Hamilton's speed work |
Speed work |
4.0 km |
19:32 |
4:53 |
|
| 4/28/2008 |
Run |
Hamilton's speed work |
Speed work |
4.8 km |
23:50 |
4:58 |
|
| 4/22/2008 |
Run |
Hamilton's speed work |
Speed work |
7.8 km |
37:12 |
4:47 |
|
| 4/16/2008 |
Run |
Time Trial 5km |
Race |
5.0 km |
17:47 |
3:34 |
|
| 4/16/2008 |
Run |
Time Trial warm up |
Very easy |
5.0 km |
26:21 |
5:17 |
|
| 4/9/2008 |
Run |
Time Trial 5km |
Race |
5.0 km |
17:52 |
3:35 |
|
| 4/9/2008 |
Run |
Time Trial warm up |
Very easy |
5.0 km |
26:43 |
5:21 |
|
| 4/5/2008 |
Run |
Sea Point Promenade |
Interval |
9.5 km |
41:13 |
4:21 |
|
| 4/2/2008 |
Run |
Time Trial 5km |
Tempo |
5.0 km |
19:19 |
3:52 |
|
| 4/2/2008 |
Run |
Time Trial warm up |
Very easy |
5.0 km |
25:30 |
5:06 |
|
| 3/12/2008 |
Run |
Time Trial 8km |
Tempo |
8.0 km |
31:35 |
3:57 |
|
| 3/12/2008 |
Run |
Time Trial warm up |
Very easy |
3.8 km |
20:00 |
5:16 |
|
| 3/5/2008 |
Run |
Men's Health Lighthouse 10km |
Race |
10.0 km |
37:32 |
3:46 |
|
| 2/27/2008 |
Run |
Time Trial 8km |
Race |
8.0 km |
30:17 |
3:48 |
|
| 2/27/2008 |
Run |
Time Trial warm up |
Very easy |
4.0 km |
21:17 |
5:20 |
|
| 2/13/2008 |
Run |
Sea Point Promenade |
Easy |
10.0 km |
48:20 |
4:50 |
|
| 2/6/2008 |
Run |
Time Trial 5km |
Race |
5.0 km |
18:18 |
3:40 |
|
| 2/6/2008 |
Run |
Time Trial warm up |
Very easy |
5.0 km |
26:33 |
5:19 |
|
| 1/23/2008 |
Run |
Time Trial 5km |
Race |
5.0 km |
18:14 |
3:39 |
|
| 1/23/2008 |
Run |
Time Trial warm up |
Very easy |
5.0 km |
27:05 |
5:25 |
|
| 1/17/2008 |
Run |
Sea Point Promenade |
Interval |
12.0 km |
51:46 |
4:19 |
|
| 1/9/2008 |
Run |
Sea Point Promenade |
Interval |
12.0 km |
50:27 |
4:13 |
|
| 12/20/2007 |
Run |
Sea Point Promenade |
Interval |
11.0 km |
48:17 |
4:24 |
|
| 11/22/2007 |
Run |
Sea Point Promenade |
Interval |
12.0 km |
50:19 |
4:12 |
|
| 11/5/2007 |
Run |
Hamilton's speed work |
Speed work |
7.0 km |
27:51 |
3:59 |
|
| 10/25/2007 |
Run |
Sea Point Promenade |
Interval |
8.0 km |
35:27 |
4:26 |
|
| 10/18/2007 |
Run |
Hamilton's speed work |
Speed work |
10.0 km |
47:30 |
4:45 |
|
| 10/10/2007 |
Run |
Time Trial 5km |
Race |
5.0 km |
19:04 |
3:49 |
|
| 10/10/2007 |
Run |
Time Trial warm up |
Moderate |
2.0 km |
9:30 |
4:45 |
|
| 9/30/2007 |
Run |
Hewat Classic / CTN Festival of Running Half Marathon |
Race |
21.1 km |
1:28:00 |
4:11 |
|
| 9/27/2007 |
Run |
Time Trial 5km |
Race |
5.0 km |
19:30 |
3:54 |
|
| 9/5/2007 |
Run |
Time Trial 5km |
Tempo |
3.0 km |
11:11 |
3:44 |
|
| 9/2/2007 |
Run |
Gun Run Half Marathon |
Race |
21.1 km |
1:27:03 |
4:08 |
|
| 8/29/2007 |
Run |
Hamilton's speed work |
Speed work |
2.4 km |
11:39 |
4:52 |
|
| 8/28/2007 |
Run |
Hamilton's speed work |
Speed work |
3.2 km |
16:06 |
5:02 |
|
| 8/27/2007 |
Run |
Hamilton's speed work |
Speed work |
4.0 km |
18:35 |
4:39 |
|
| 8/22/2007 |
Run |
Time Trial 5km |
Race |
5.0 km |
18:45 |
3:45 |
|
| 8/21/2007 |
Run |
Random Route |
Tempo |
10.5 km |
45:47 |
4:22 |
|
| 8/16/2007 |
Run |
Time Trial 5km |
Race |
5.0 km |
19:02 |
3:49 |
|
| 8/13/2007 |
Run |
Hamilton's speed work |
Speed work |
6.5 km |
32:34 |
5:01 |
|
| 8/9/2007 |
Run |
Random Route |
Easy |
8.0 km |
39:32 |
4:57 |
|
| 8/1/2007 |
Run |
Time Trial 5km |
Race |
5.0 km |
19:44 |
3:57 |
|
| 7/30/2007 |
Run |
Hamilton's speed work |
Speed work |
6.5 km |
28:18 |
4:22 |
|
| 7/14/2007 |
Run |
Knysna Half Marathon |
Race |
21.1 km |
1:25:53 |
4:05 |
|
| 7/12/2007 |
Run |
Hamilton's speed work |
Speed work |
2.0 km |
6:52 |
3:26 |
|
| 7/10/2007 |
Run |
Hamilton's speed work |
Speed work |
3.0 km |
10:00 |
3:20 |
|
| 7/9/2007 |
Run |
Hamilton's speed work |
Speed work |
3.5 km |
11:40 |
3:20 |
|
| 6/13/2007 |
Run |
Time Trial 5km |
Race |
5.0 km |
19:22 |
3:53 |
|
| 6/6/2007 |
Run |
Time Trial 5km |
Race |
5.0 km |
19:29 |
3:54 |
|
| 6/4/2007 |
Run |
Hamilton's speed work |
Speed work |
3.0 km |
10:12 |
3:24 |
|
| 5/30/2007 |
Run |
Time Trial 5km |
Race |
5.0 km |
19:05 |
3:49 |
|
| 5/28/2007 |
Run |
Hamilton's speed work |
Speed work |
3.0 km |
10:43 |
3:35 |
|
| 5/23/2007 |
Run |
Time Trial 5km |
Race |
5.0 km |
19:39 |
3:56 |
|
| 5/22/2007 |
Run |
Hamilton's speed work |
Speed work |
3.0 km |
10:43 |
3:35 |
|
| 5/16/2007 |
Run |
Time Trial 5km |
Race |
5.0 km |
19:24 |
3:53 |
|
| 4/4/2007 |
Run |
Time Trial 5km |
Race |
3.0 km |
11:46 |
3:56 |
|