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Training Log Archive: JonoBlack

In the 7 days ending Mar 17:

activity # timemileskm+m
  Running7 9:04:42 60.06(9:04) 96.65(5:38) 3278
  strength4 1:45:00
  Total7 10:49:42 60.06 96.65 3278

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MoTuWeThFrSaSu

Sunday Mar 17 #

Running 34:35 [1] 7.06 km (4:54 / km) +84m 4:37 / km

Recovery. Feeling pretty shattered from yesterday's runs, and definitely didn't eat enough yesterday so just very flat and lethargic.
Wanted to do 10km, but just listening to the body.

Saturday Mar 16 #

Running 1:22:38 [2] 10.9 km (7:35 / km) +663m 5:49 / km

AM: Houtbay to Sandy Bay via Suther peak with Toni, Bianca, Lauren and Tweeds. Nice early start and just a beaut of a morning. Comfortable pace and a nice group. A great start to the day.

Running tempo 35:30 [4] 10.05 km (3:32 / km) +62m 3:26 / km

10km progression with Dyl, using a 3km loop around Keurboom park/WPCC. Mix of grass and walkways, with a lot of dog and people dodging.
Laps at 3:43/km, 3:34/km, 3:25/km and then a last km in 3:14. Very happy with that run, and enjoyed the route and workout.

Cool experiment to do this after an 80min+ run this morning. Could feel it in the legs a bit, but on the other hand my HR was extremely low from being so 'warmed up' - my body definitely responds well to thorough warm ups.

HR was mad low (for me) during the warm up - like 120s.
And then a 162 for the workout which is definitely my lowest ever for this sort of pace. The human body is a fascinating thing..

Running warm up/down 25:00 [2] 5.0 km (5:00 / km) +20m 4:54 / km

Friday Mar 15 #

Running 47:59 [2] 9.79 km (4:54 / km) +305m 4:14 / km

Easy from Cnek, doing all the levels of jeep track.
And another bloody snake. I hate this place.

strength 10:00 [3]

Thursday Mar 14 #

strength 45:00 [2]

Running 1:04:15 [2] 13.07 km (4:55 / km) +251m 4:29 / km

Greenbelts to Cecelia loop with Marco. Really enjoyable run and chat - despite being in the midday heat.
In a bit of a mood from last night's crappy run, so this was just what I needed today.
Also ran literally right over a snake without even seeing it :')

Wednesday Mar 13 #

Running 53:46 [4] 7.28 km (7:23 / km) +607m 5:13 / km

Constantia Corner push with Tim. All-out effort for the climb (PB of 26:22) but just couldn't keep up. Reckon I'd be a bit quicker with a warm up and slower start as I was just red-lining from about 3mins in. But regardless, a bit frustrating to not be able to climb this quicker.

Tuesday Mar 12 #

Running 48:47 [1] 9.01 km (5:25 / km) +275m 4:42 / km

Greenbelts + jeep loop with Kilian.
Literally a last-minute thing, so didn't have time for breakfast before which is always a struggle. But caffeine saving the day and now I'm crashing

strength 40:00 [2]

Mostly single leg / adductor stuff

Running 1:10:10 [2] 11.47 km (6:07 / km) +511m 5:00 / km

Hout Bay with Hayley (and Jazz) - scouting the last downhill section of Hout Bay challenge.
CR for the downhill section whaaaaat. Miracles do happen.

Really enjoyable run and route. Legs feeling great, and really enjoyed the whole descent.

Monday Mar 11 #

Running 1:22:02 [2] 13.03 km (6:18 / km) +500m 5:17 / km

Post-rain Newlands with Tim - up a new steep/direct route to contour, across to Skellies and down. Legs a bit flat on the very steep stuff but otherwise feeling good.
Always a treat to run in these conditions.

strength 10:00 [3]

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