Training Log Archive: JonoBlack

Chilled vineyard run - considered a longer one to hit 6000m for the week but thought it's best to be sensible (and need to study).
Really great week, super stoked with it. Everything feeling great.
Starting to feel a lot better on recovery runs too - often they're pretty crappy as I just don't have a natural rhythm at the slower paces but feeling a lot more smooth lately and HR really really low.

C • Solid week Jono! 2

Steady long run (Attackpoint needs a 3.5 intensity rating).
Kept it fairly runnable but with a few technical/slower sections thrown in (Cecilia, Kbosch steps down and up, 3km of Oceans route, contour climb).
Very wet and slippery so some sections were a bit slow, but felt good throughout. Never really had that 'dip' in energy that I usually get after about 2 hours, despite having just one gel and about 500ml water the whole run.
Rhythm felt good throughout. That could have been pretty tough at the end of a pretty big week, so really pleased that it felt good.

Greenbelt/tokai loop with dad. Super chilled, definitely needed a good recovery run like that.

3 x 2km hills (235m climb) with steady recoveries downhill.

10:29
10:22
10:18
Recoveries all sub 3:40/km downhill.
Average G.A.P of around 3:12/km per rep. Very solid considering this is effectively a 3 x 3km workout on the flat (3 x 10min-ish).

Very happy with that - average of 14sec per rep improvement from when I did this in October, and the recoveries were about 10s/km faster too. More importantly, felt in control for this and was able to progress each rep whereas last time I was hanging on for dear life.
Big difference was the ability to keep the cadence going once I was tiring, and to keep a good form & rhythm for the second half of each rep.
Legs weren't exactly fresh for this one so was a very pleasant surprise.

5km warm up and then Trail and Tar group.
Did Vlakkenberg peak after a lot of begging from my side over the last few weeks - super cool! Climbing up as the sun was going down and another perfect evening. And a fun technical descent in the dark
Got back a bit early so we threw in an extra 2km loop up the stairs.
Feeling a bit tired, but on that sort of route you always feel tired even when the pace is easy so not something to read too much into.

AM: 1 hour strength:

2 x 10 mountain climbers
2 x 20 towel side lunges
2 x 20 sumo squats
2 x 20 hammie curls
2 x 5 nordics
2 x 20 calf raises soleus
3 x 8 get-ups
2 x 16 bugs
2 x 10 glute side
2 x super set (15 reverse lunge and then lift, 10 deadlifts, 20 single leg back kicks)

PM:
12km contour loop with Ross - not really easy, but not too hard. Somewhere between easy and steady.
And then 10km with Tuesday Trails snakes - was planning on easy but a very definite steady effort with Martin and Andrew keen to push the pace a bit. Legs pretty broken now after this morning.

Medium long one with Devon. Made a pretty cool new 15km loop as well as finding a path I'd never run on before (super exciting :p). Devon was around 15min late arriving and we were slower than planned, so the last 20min was pretty much in full darkness which was interesting... (and Dev took a proper fall because of that).
An absolutely perfect evening. No wind, clear skies and the coolest sunset. Happy days.