Training Log Archive: JonoBlackIn the 7 days ending Jul 28, 2019:
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Sunday Jul 28, 2019 #
Running race 56:52 [5] 12.41 km (4:35 / km) +644m 3:38 / km
Tygerberg trail series - 2nd behind Llewwellyn by about 2:30mins.
Went out with him and was suffering a lot by 1km. Hit a bit of a wall on the second climb up to 3km, and knew it was gonna get rough. Recovered a bit over the next few kms and then did well on the downhill at 8/9km.
Dying again on the final climb, and just walking the last few mins of steep stuff. Nice fast finish with 3min/km for the last 500m or so of road.
Pretty shattered at the finish, couldn't have given much more.
Just what I needed I think - really give the body a shock and learn to suffer a bit. Quads feeling wrecked afterwards.
Reckon I could be about a minute faster with good pacing, but not bothered by that at all. Was nice to be running a fast/short race for the first time this year.
Went out with him and was suffering a lot by 1km. Hit a bit of a wall on the second climb up to 3km, and knew it was gonna get rough. Recovered a bit over the next few kms and then did well on the downhill at 8/9km.
Dying again on the final climb, and just walking the last few mins of steep stuff. Nice fast finish with 3min/km for the last 500m or so of road.
Pretty shattered at the finish, couldn't have given much more.
Just what I needed I think - really give the body a shock and learn to suffer a bit. Quads feeling wrecked afterwards.
Reckon I could be about a minute faster with good pacing, but not bothered by that at all. Was nice to be running a fast/short race for the first time this year.
Running 15:00 [2] 3.0 km (5:00 / km) +50m 4:37 / km
Saturday Jul 27, 2019 #
Running 27:43 [3] 4.74 km (5:51 / km) +238m 4:41 / km
With Tim, up the veld and behind, and down snakebite for a bit of a push. Felt decent on the downhill, legs had nice turnover. No idea what to expect tomorrow but will be good to get out there
Friday Jul 26, 2019 #
Running 43:17 [3] 9.62 km (4:30 / km) +131m 4:13 / km
Not so easy easy run - body quite tight from yesterday and felt forced. Plantar feeling properly shit today too
Thursday Jul 25, 2019 #
Running 1:35:18 [2] 12.17 km (7:50 / km) +605m 6:16 / km
Oppels loop with Dyl, taking the direct way up Woodcutters. Foot a bit bruised on the left I think, doesn't seem linked to the injury. And right upper calf doing it's thing so need to loosen it up. Otherwise (lol) everything fine but slightly tired from yesterday
strength 1:10:00 [3]
Sesh 1
Wednesday Jul 24, 2019 #
Running 44:54 [4] 8.83 km (5:05 / km) +261m 4:26 / km
2 x 3min ish climb up the single track, 2 x 1km, 2 x climb, 2 x 1km. 90s after the 1ks.
3:14, 3:14
3:34, 3:19
3:08, 3:11
3:14, 3:05
Hills were never too bad, but a solid effort. A bit slow on the first 1km but then started to find the legs. Very happy with those splits while dealing with some wind and the puddles.
Pushed hard on the last for the 3:05 but the pace didn't actual feel too bad but rather just tired - was hurting, but could definitely have gone sub 3 with enough motivation. Pretty happy with that, especially considering the last 3 weeks!
3:14, 3:14
3:34, 3:19
3:08, 3:11
3:14, 3:05
Hills were never too bad, but a solid effort. A bit slow on the first 1km but then started to find the legs. Very happy with those splits while dealing with some wind and the puddles.
Pushed hard on the last for the 3:05 but the pace didn't actual feel too bad but rather just tired - was hurting, but could definitely have gone sub 3 with enough motivation. Pretty happy with that, especially considering the last 3 weeks!
Running warm up/down 15:00 [2] 2.9 km (5:10 / km) +85m 4:31 / km
Running 1:00:33 [2] 9.82 km (6:10 / km) +383m 5:10 / km
Trail and Tar with Andrew and Kili.
Chilled effort, was worried about the foot as it felt a bit tender earlier but no noticeable issues
Chilled effort, was worried about the foot as it felt a bit tender earlier but no noticeable issues
Tuesday Jul 23, 2019 #
Running 1:09:14 [2] 10.44 km (6:38 / km) +470m 5:25 / km
Tuesday Trails. Plantar quite tight but otherwise very chilled run leading the group.
Monday Jul 22, 2019 #
Running 51:31 [2] 10.04 km (5:08 / km) +306m 4:27 / km
Contour. A bit faster than planned as it was cold and windy. Legs fairly heavy from yesterday
strength 45:00 [3]
Class with Dev. Focusing on the basics