Duncan Self
2024 Cape Town • Season 7
Male Open40-44
1:45:10
Total Time
55:25
Running Time
42:20
Workout Time
7:29
Roxzone Time
8/17
Stations Ahead of Avg
Running Performance
Time per run segment vs division average
Div Avg
Duncan Self
Workout Performance
Time per workout station vs division average
Div Avg
Duncan Self
Race Progression
Cumulative time through the race
Div Avg
Duncan Self
↑ Strengths
Fastest Run
5:24(Run 1)
Fastest Workout
1:55(Sled Push)
Beat Division Avg8 stations
↓ Areas to Improve
Slowest Run
8:37(Run 6)
Slowest Workout
11:08(Wall Balls)
Behind Division Avg9 stations
Station Breakdown
| # | Station | Type | Time | Rank | Div Avg | vs Avg |
|---|---|---|---|---|---|---|
| 1 | Rox Zone | roxzone | 7:29 | — | 7:52 | -0:23 |
| 2 | Run 1 | run | 5:24 | — | 5:05 | +0:19 |
| 3 | SkiErg | workout | 4:04 | — | 4:22 | -0:18 |
| 4 | Run 2 | run | 7:06 | — | 5:11 | +1:55 |
| 5 | Sled Push | workout | 1:55 | — | 2:21 | -0:26 |
| 6 | Run 3 | run | 5:34 | — | 5:41 | -0:07 |
| 7 | Sled Pull | workout | 5:45 | — | 5:07 | +0:38 |
| 8 | Run 4 | run | 7:47 | — | 5:48 | +1:59 |
| 9 | Burpee Broad Jump | workout | 6:36 | — | 6:14 | +0:22 |
| 10 | Run 5 | run | 6:07 | — | 6:13 | -0:06 |
| 11 | Row Erg | workout | 4:40 | — | 5:02 | -0:22 |
| 12 | Run 6 | run | 8:37 | — | 5:41 | +2:56 |
| 13 | Farmers Carry | workout | 2:29 | — | 2:18 | +0:11 |
| 14 | Run 7 | run | 8:35 | — | 5:41 | +2:54 |
| 15 | Sandbag Lunges | workout | 5:42 | — | 5:56 | -0:14 |
| 16 | Run 8 | run | 6:18 | — | 6:40 | -0:22 |
| 17 | Wall Balls | workout | 11:08 | — | 7:21 | +3:47 |