Training Log Archive: JonoBlack

Mast Challenge (48:30 segment) with Trail and Tar.
Started with Bernie which was nice to have the motivation to push it.
Not feeling overly fresh but not too bad either. First 4km went by quickly without too much struggle. Started to hurt a bit after that but with good patches in between as well (especially passing others). Bernie started to drop back a bit and put a gap on him over the last 1.5km or so.
Mental conditions at the top, properly freezing.

Pretty happy with that effort after a not-so-easy last few days. Reckon I can hit around 47-flat all-out and a bit fresher legs and better conditions near the top. Another good one in the bag.

Jog down

Ridge loop with Tim - push for the 1.1km recce ridge section.
Feeling tired but still managing to push through pretty well and keep up

Doordrift burbs with Dev, 5 x strides on the way back

To Cnek and then Constantia Corner loop with Tim. Pretty quick time, only a bit slower than my best. Just power hiking but legs feeling strong. Surprisingly fresh after yesterday

6 x 1km (2min) with Llewellyn in the park:
3:08, 7, 12, 12, 9, 5

That was properly tough. Heat was insane - around 33 C when we started. Hottest I've ever worked out in probably, and so dry in the mouth.

Plan had been to start off around 3:20ish but first rep was a lot quicker by Llew. Pace felt decent...legs not feeling it too much just lacking a bit of that easy turnover. Backed off a bit rep 3 and 4 or I wasn't gonna last very long.

Decided after 4 to commit to 6 - 8 would have made no sense as I was hanging on and first proper session back. Planned to have a crack at 3 on the last rep, but hit an absolute wall between 400-600m. Hung on, and then kicked the last 250 to get the time back down a bit.

All in all a very good effort and decent times, a lot better than expected. Will only get better with more of these.
Form good, no niggles, and foot felt absolute perfect which was amazing (cool down too).

Alphen and back. Keeping it very easy, surprised the pace was half decent.
Better form than yesterday, getting the hips up and forward.
5 x hill sprints after - yay! First time forever

Vlakkenberg with Trail and Tar. Fairly solid pace up the climb, but feeling alright.

Alphen loop 8km tempo + some 150s.
First 2km legs feeling good, but then once I hit the climb the body just felt absolutely dead. Legs okay, but just zero energy. So had a few stops along the way to make sure I could still get some quality in.

Calf very tight by the end. Not running well at all, just over-striding and no rhythm.
Frustrating run but as I've learnt in the past, shouldn't read too much into these.

warm up stuff and core

Tennis