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Training Log Archive: JonoBlack

In the 7 days ending May 6, 2018:

activity # timemileskm+m
  Running4 5:45:51 34.9(9:55) 56.17(6:09) 2059
  Total4 5:45:51 34.9(9:55) 56.17(6:09) 2059

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Sunday May 6, 2018 #

Running long 3:36:16 [3] 28.96 km (7:28 / km) +1613m 5:50 / km

Jonkers route with Mia, Kyle and Matt. Checking out part of the JMC 38km route for the first time through Swartboskloof.
Very easy effort the whole way, lots of hiking and just getting time on the legs really. Was a bit worried I'd tire near the end but always felt good despite not having much to eat (and being out there for 5 hours).

Some very technical shit on the route that I'm not too keen on for the race...but a lovely area to run in especially the section behind the mountain after the main climb.

Saturday May 5, 2018 #

Running tempo 16:48 [4] 4.89 km (3:26 / km) +47m 3:17 / km

Constantia parkrun - 16:48.
No real plan going into this workout - just felt like the legs really needed something fast to get some 'pop' back (while still keeping the volume low so not too much stress on the body too soon). Went out pretty fast for 2km with a UWC guy and this kid. UWC guy dropped a bit and 3rd and 4th kms were more of a comfortable effort (hardest kms of the route though). Picked it up with 800m to go because I wasn't gonna lose to the kid...kicked away pretty smoothly to beat him by 100m or so.
Harder effort than I had planned, but legs were feeling a lot better than expected and was enjoying myself. Never went quite into the red zone but was definitely working fairly hard. Probably around a +-16:00 effort on a flat route, so a nice solid workout and really stoked to see how well the legs have recovered from the weekend.

Running warm up/down 25:00 [3] 5.0 km (5:00 / km) +50m 4:46 / km

Friday May 4, 2018 #

Running 24:09 [2] 5.37 km (4:30 / km) +45m 4:19 / km

Jog to the field and back for drills and strides.
3 x:
glute drive
butt kicks
high knees
fast feet

6 x 100m strides

Running 47:36 [2] 8.5 km (5:36 / km) +212m 4:59 / km

Lovely greenbelt loop (reverse to standard loop) with Dev. Super chilled, just getting back into the rhythm of running again.
Legs feeling good after the stuff this morning.

A bit of core work before the run. Just getting some activation going because posture hasn't been feeling good the last few days.

Thursday May 3, 2018 #

Running 16:02 [3] 3.45 km (4:39 / km) +92m 4:06 / km

Mini jog after a few days off. Plan was to rest for the week, but feeling a lot better than expected and driving myself mad just sitting around full of energy..

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