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Training Log Archive: JonoBlack

In the 7 days ending Mar 3:

activity # timemileskm+m
  Running7 8:36:07 64.06(8:03) 103.1(5:00) 3042
  Total7 8:36:07 64.06(8:03) 103.1(5:00) 3042

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Sunday Mar 3 #

Running tempo 2:02:31 [4] 30.0 km (4:05 / km) +613m 3:42 / km

Steady/Hard long run - doing two loops of the Cnek - Cecelia - Hohenort - Alphen offroad/greenbelt loop.

Bit of a mixed bag. Was aiming for 4:05/km and hit that exactly, but was around 4:02-03 at halfway but that wasn't quite sustainable. Hard to know the equivalent 'road pace', but probably somewhere around 3:50/km effort.

Pace felt very comfortable but the endurance definitely struggled in the second half, which is understandable but concerning with Hout Bay so soon.
Struggled a lot with the 20th km which was the end of the climb to Cnek. Legs just getting very heavy and losing any notion of efficiency. Held it together after that okay, but definitely wasn't feeling good for the last 10km.

HR was much higher than I expected - but I think I'm just used to looking at it on trail where it's harder to get a high average with technical sections. Hips quite tired and tight over the last 5km.

Saturday Mar 2 #

Running 48:59 [2] 9.3 km (5:16 / km) +308m 4:31 / km

Easy Cnek, sticking to jeeps to save the legs after 3.5hrs hiking this morning and last night.
Few strides after. A loootttt of rolling and rehab and shit before the run.

Friday Mar 1 #

Running 33:21 [2] 7.02 km (4:45 / km) +82m 4:29 / km

Chilled recovery run

Running 18:19 [1] 3.39 km (5:24 / km) +78m 4:51 / km

Night run from the scout's hut

Thursday Feb 28 #

Running warm up/down 11:00 [2] 1.71 km (6:26 / km) +82m 5:11 / km

Running hills 52:04 [4] 9.38 km (5:33 / km) +368m 4:38 / km

8 x 500m hills on Newlands jeeps with the new group workout thing I'm trying to get going. First 4 reps on the steeper hill, next 4 on the flatter one:
2:15, 14, 12, 17
1:53, 51, 54, 45

Pretty solid rep times, comparable to the last time I did this which was definitely on fresher legs. Faster times on the quicker hill for sure, and probably felt more in control on the steep one rather than just dying on hanging on.

Definitely had longer rests though because of waiting for everyone to get back to the start.

All in all, a good effort and really enjoyable to do it with a big group like that. And foot felt good which was a big bonus.

Wednesday Feb 27 #

Running 1:20:51 [2] 13.63 km (5:56 / km) +688m 4:44 / km

Jog to Cnek and then joining Tim.
Up Vlakkenberg, down Bokkemanskloof and back along the jeep route.
Decent pace for 'easy', but feeling good and definitely enjoying the last few days a lot more. Got a bit of mojo back and looking forward to tomorrow's workout

Tuesday Feb 26 #

Running 52:37 [2] 9.51 km (5:32 / km) +284m 4:49 / km

Easy Silvermine loop w/ Darren (i.e. securing a new coaching client :p).
Not the most exciting loop but really nice running weather and always nice to do something different.

Running 40:39 [2] 9.14 km (4:27 / km) +124m 4:10 / km

Usual greenbelt loop with Tim

Monday Feb 25 #

Running 55:46 [3] 10.02 km (5:34 / km) +415m 4:37 / km

Newlands with Tim. Nice route with lots of random little single tracks

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