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Training Log Archive: JonoBlack

In the 7 days ending Apr 22:

activity # timemileskm+m
  Running7 7:03:29 53.52(7:55) 86.13(4:55) 2740
  Total7 7:03:29 53.52(7:55) 86.13(4:55) 2740

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MoTuWeThFrSaSu

Sunday Apr 22 #

Running 40:05 [2] 7.33 km (5:28 / km) +313m 4:30 / km

Just not in the mood for running today.
Short and very chilled with Nolan.

Saturday Apr 21 #

Running 1:16:11 [3] 17.58 km (4:20 / km) +433m 3:51 / km

Vineyards + greenbelts with Tim. Not feeling particularly easy but not hard either. Legs just lacking a bit of spring.
Aiming for the sort of effort we'll be doing during African X. Feeling good at the end over a faster last 2km. (3;30ish pace)
Ankle a bit iffy after a roll last night but seems alright

Friday Apr 20 #

Running 59:09 [3] 10.79 km (5:29 / km) +400m 4:38 / km

Pipe track with Lucas. Such a prime evening for a sunset run. Finishing off with a beer (whaaaat) and watching sunset.

Thursday Apr 19 #

Running 22:18 [3] 5.17 km (4:19 / km) +58m 4:05 / km

Jog after a bit of strength with Tim.
1km TT on the rowing machine - 3:29
Then the usual glutes, adductors, back and core. Will do hamstring and calf stuff later but wasn't keen on doing that before this evening's run.

Running 1:13:12 [4] 14.64 km (5:00 / km) +751m 3:59 / km

10 x 2min hard, 2min easy (3 WU, 3 CD). Usual mtb route to Kbosch, then jeep track, back along contour, and up to the top of rooikat.
First 4 reps felt horrendous, just no rhythm and a bit tired from earlier. Then had a good climb up to the contour, and feeling smooth along contour once I adjusted my stride a little (cadence had been too low). Smashed the downhill on the jeep, and then felt pretty decent for the Rooikat slog.
Not the best sesh, not the worst. But putting in the work.

Wednesday Apr 18 #

Running 1:20:12 [3] 16.48 km (4:52 / km) +417m 4:19 / km

One of those days when you never want the run to end. So much fun with the group and their usual sense of humour.
Easy with Trail and Tar but extra kms to the start and back home.

*non-injured calf a bit tight beforehand. Didn't feel it during the run though.

Tuesday Apr 17 #

Running 43:23 [2] 9.0 km (4:49 / km) +133m 4:29 / km

Easy greenbelt loop with Nolan. Very chilled effort.

Monday Apr 16 #

Running 28:59 [2] 5.14 km (5:38 / km) +235m 4:35 / km

Just a bietjie jogging. Legs actually feeling pretty good, surprisingly. Most importantly, absolutely no pains or niggles or anything of the sort. Yay

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