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Training Log: JonoBlack

In the last 7 days:

activity # timemileskm+m
  Running5 7:35:00 48.27(9:26) 77.69(5:51) 2852
  strength1 30:00
  Total5 8:05:00 48.27 77.69 2852
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Wednesday Dec 2 #

Running 23:00 [2] 5.02 km (4:35 / km) +10m 4:32 / km

Morning jog and strides

Running 58:37 [4] 12.38 km (4:44 / km) +92m 4:34 / km

Keurboom park 5 x 1.6k (2min) with the crew. Crazy windy out there so did 2 x 800m loops of the park section - fairly hilly and busy with dogs but more enjoyable than the fields in the conditions.

Just felt really flat today - first proper 'off day' this year. Did the first 3 miles, then an 800m, then a 1.3km. Paces were solid but just didn't have any pop in the legs today to feel good. Yesterday's climbing and strength sesh was definitely a little bit too much the day before a workout

Tuesday Dec 1 #

Running 1:33:55 [2] 15.35 km (6:07 / km) +776m 4:53 / km

5km warm up from digs to TT with Llew and Tim, and then a loop up to the stairs and back through kirstenbosch. Solid 300m continuous climb to the top of the stairs which definitely took some souls.

strength 30:00 [2]

Glutes

Monday Nov 30 #

Running 42:19 [1] 8.01 km (5:17 / km) +175m 4:46 / km

Fernies jog. Super chilled. Back quite sore from the weekend...not used to running with a pack at all it seems

Running 40:54 [2] 6.63 km (6:10 / km) +359m 4:51 / km

Grotto to Zigzag beacon to home. Lekker run, feeling pretty good.

Gave a solid effort for the downhill - as fast as I can go while still feeling in control and not taking risks - but keen to give it a real send sometime. Pretty pleased with my time though, massive PB and way faster than expected.

Saturday Nov 28 #

Running 2:50:47 [3] 25.3 km (6:45 / km) +1384m 5:18 / km

UTCT relay with Llewellyn. Had a massive lead starting my leg, and mentally just never felt like I was in a race at all, knowing that all I had to do was not completely fuck it up in anyway. Also felt really weird starting later for a race with no one else around...just all round not feeling like a race in anyway. but more just a long run at a decent effort.

Felt pretty shit right from the start and just never got into any sort of effort - feeling sluggish the whole way. Was very clear to see that my muscles weren't at all used to trail (which I knew, given the last few months of almost entirely road focus) but still would've liked to feel a bit better than that.

But anyway, basically just grinded it out and trying to make sure I didn't cramp at all. Hammies were threatening a lot but luckily didn't have any issues.

Frustrating to not be able to run faster but also can't expect it on a technical route without doing any long trail runs or that sort of training.

Friday Nov 27 #

Running 25:28 [2] 4.99 km (5:06 / km) +56m 4:50 / km

Jog. Got some weird hamstring feeling that started this morning. No idea what from.

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