Training Log Archive: JonoBlackIn the 7 days ending Sep 8, 2019:
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Sunday Sep 8, 2019 #
Running 1:06:47 [1] 8.01 km (8:20 / km) +394m 6:41 / km
Zig zag loop with the gang. Very slow and chilled, and feeling super flat and quite tight from Friday's strength.
Shin okay during the run after being very sensitive last night. Felt nice after an ice bath in the sea
Shin okay during the run after being very sensitive last night. Felt nice after an ice bath in the sea
Saturday Sep 7, 2019 #
Running 25:18 [4] 7.03 km (3:36 / km) +41m 3:30 / km
Progression on the loop around the estate. Not feeling particularly great in the heat, but not the worst run. Struggled to progress it a bit with the last 3 in 24, 24, 12 but working very hard at the end.
Shins fine during the run but quite sore afterwards
Shins fine during the run but quite sore afterwards
Running 14:37 [2] 2.87 km (5:06 / km) +29m 4:51 / km
Friday Sep 6, 2019 #
strength 25:00 [3]
Glute supersets
Running 38:17 [2] 7.18 km (5:20 / km) +181m 4:44 / km
Fernkloof with Dyl - lekker. Foot good, shins sensitive on the road downhill.
Thursday Sep 5, 2019 #
strength 30:00 [3]
core
Running 1:05:08 [2] 10.1 km (6:27 / km) +456m 5:16 / km
Newlands with Marco. Nice and chilled on tired legs. Not aware of the shin during the run but still a bit sensitive during the day.
Wednesday Sep 4, 2019 #
strength 10:00 [3]
basics
Running intervals 30:29 [4] 8.47 km (3:36 / km) +41m 3:31 / km
4 x 2km; 2min30s rest (planned 5 initially). First km down but into the wind, 2nd km up with the wind plus a loop. First workout in the Rebels.
Averaging just under 3:18:
23, 23
13, 21
14, 16
9, 19
Very solid sesh. Although I'd planned 5, that was too ambitious and just getting ahead of myself. In any case, this was much faster than the planned pace of 3:20ish.
First rep was a bit rough as I wasn't relaxing and pace was feeling forced. 2nd rep I just relaxed the stride a bit and the first km felt great. Trying to consciously take bouncier strides which felt like a lower cadence, despite not actually being. Also keeping the legs straighter and running 'taller' in that way, not just through the upper body. Definitely much smoother this way and need to get more into this rhythm for road stuff.
Felt fairly good throughout and just a bit rough on the last 500m of each rep with the loop having turns and wind that broke the momentum.
Legs feeling great throughout, mostly struggling with breathing and stomach still getting a bit annoyed.
Hard sesh but definitely had a bit more in me at the end.
Averaging just under 3:18:
23, 23
13, 21
14, 16
9, 19
Very solid sesh. Although I'd planned 5, that was too ambitious and just getting ahead of myself. In any case, this was much faster than the planned pace of 3:20ish.
First rep was a bit rough as I wasn't relaxing and pace was feeling forced. 2nd rep I just relaxed the stride a bit and the first km felt great. Trying to consciously take bouncier strides which felt like a lower cadence, despite not actually being. Also keeping the legs straighter and running 'taller' in that way, not just through the upper body. Definitely much smoother this way and need to get more into this rhythm for road stuff.
Felt fairly good throughout and just a bit rough on the last 500m of each rep with the loop having turns and wind that broke the momentum.
Legs feeling great throughout, mostly struggling with breathing and stomach still getting a bit annoyed.
Hard sesh but definitely had a bit more in me at the end.
Running 17:08 [2] 3.71 km (4:37 / km) +20m 4:30 / km
Running 50:54 [2] 8.28 km (6:09 / km) +391m 4:59 / km
Trail and Tar, rooikat loop. Started off feeling pap but then felt pretty good on the climb.
Inside of shin quite sensitive but I think it was made a lot more sensitive from putting cream on right before the run
Inside of shin quite sensitive but I think it was made a lot more sensitive from putting cream on right before the run
Tuesday Sep 3, 2019 #
Running 1:09:40 [2] 10.64 km (6:33 / km) +506m 5:17 / km
TT plus a short warm up in the Rebels - feeling better with a bouncier and more knee driven stride
strength 10:00 [3]
basics