Training Log Archive: JonoBlackIn the 7 days ending Aug 4, 2019:
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Sunday Aug 4, 2019 #
Running 18:35 [2] 3.92 km (4:44 / km) +104m 4:11 / km
Running 22:13 [4] 4.78 km (4:39 / km) +16m 4:34 / km
8 x 500m (90s) progressive on the jeep track:
3:13, 06, 06, 02, 2:56, 52, 50, 46
Really pleased with that, thought anything close to 3 flat would be really tough. Managed to find a decent rhythm so was never really straining until the last two reps. Surprised that I could do these speeds which would be half-decent even on the track.
Completely unaware of the plantar, has been nice and soft the past few days with soft fascia release stuff. Ankle much better
3:13, 06, 06, 02, 2:56, 52, 50, 46
Really pleased with that, thought anything close to 3 flat would be really tough. Managed to find a decent rhythm so was never really straining until the last two reps. Surprised that I could do these speeds which would be half-decent even on the track.
Completely unaware of the plantar, has been nice and soft the past few days with soft fascia release stuff. Ankle much better
Saturday Aug 3, 2019 #
Running 1:00:01 [2] 10.47 km (5:44 / km) +295m 5:02 / km
Hemel en Aarde with Matt, Wes and Andrew. Some nice paths on the black mtb trails. Left foot a bit iffy, not sure why. Probably linked to the ankle which was okay though
Friday Aug 2, 2019 #
Running 53:43 [2] 8.71 km (6:10 / km) +310m 5:14 / km
Fernkloof loop with Andrew - ankle a bit weak but fine.
Thursday Aug 1, 2019 #
Running 2:06:54 [2] 14.7 km (8:38 / km) +1037m 6:23 / km
Devil's with Dyl. A bit spontaneous as the legs were feeling alright. Quite pushed for sunlight but got back just in time. Really lekker run.
First run in ages where I didn't need to roll the foot - was able to soften it enough with other things beforehand. Progress!
Rolled the ankle really badly with a few kms to go. Was alright to run on but definitely still very tender.
First run in ages where I didn't need to roll the foot - was able to soften it enough with other things beforehand. Progress!
Rolled the ankle really badly with a few kms to go. Was alright to run on but definitely still very tender.
Wednesday Jul 31, 2019 #
Running 2:17:54 [4] 15.55 km (8:52 / km) +1441m 6:04 / km
4 x 2nd stair reps and then constantia corner loop with T&T:
8:34, 8:29, 8:09, 7:54. Legs pretty heavy from the start and still quite sore from the weekend. Never felt bouncy but tried to focus on using the glutes especially the last 2 reps. Pretty damn pleased with the last rep, didn't think I'd be able to do that considering the 1st one was tough.
Good final big effort before Zinal.
Pretty broken for the group run at a decent pace, but was just comfortable enough that it wasn't a struggle. Really pleased to get so much time on the legs for the first time in a while.
8:34, 8:29, 8:09, 7:54. Legs pretty heavy from the start and still quite sore from the weekend. Never felt bouncy but tried to focus on using the glutes especially the last 2 reps. Pretty damn pleased with the last rep, didn't think I'd be able to do that considering the 1st one was tough.
Good final big effort before Zinal.
Pretty broken for the group run at a decent pace, but was just comfortable enough that it wasn't a struggle. Really pleased to get so much time on the legs for the first time in a while.
Tuesday Jul 30, 2019 #
Running 1:10:44 [2] 11.38 km (6:13 / km) +627m 4:52 / km
Up to the Nek and then Vlakkenberg peak and back with Tim (to sneak the CR).
Spent the day doing a lot of foot and calf stuff, trying the new cross stretch calf thing which seemed pretty useful. Definitely felt better today.
Decent effort up Vlak but nothing too much. Legs starting to get a bit better today
Spent the day doing a lot of foot and calf stuff, trying the new cross stretch calf thing which seemed pretty useful. Definitely felt better today.
Decent effort up Vlak but nothing too much. Legs starting to get a bit better today
Monday Jul 29, 2019 #
Running 43:09 [1] 5.7 km (7:34 / km) +251m 6:12 / km
Forest with Bianca - plantar super sensitive again today.
Quads and calves very sore from yesterday
Quads and calves very sore from yesterday