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Training Log Archive: JonoBlack

In the 7 days ending Nov 10, 2019:

activity # timemileskm+m
  Running7 9:39:52 73.66(7:52) 118.54(4:54) 2165
  strength1 30:00
  Total7 10:09:52 73.66 118.54 2165

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MoTuWeThFrSaSu

Sunday Nov 10, 2019 #

Running 10:00 [2] 2.0 km (5:00 / km)

Running 1:58:23 [3] 30.03 km (3:57 / km) +250m 3:47 / km

Steady long run with Dyl, Adam and Darren. Slightly progressive throughout, with the last 8kms solo and a bit quicker.
First 15km were very easy. Second half legs were just a bit sluggish, like not as reactive as I'd like. Never really felt heavy or tired though, an overall the effort was pretty moderate throughout.

Saturday Nov 9, 2019 #

Running 41:27 [2] 8.02 km (5:10 / km) +109m 4:50 / km

Alphen with Dylan

Friday Nov 8, 2019 #

Running 1:20:52 [2] 14.53 km (5:34 / km) +513m 4:44 / km

Stellies, up to the Mast and back. Enjoyable run, but had a proper hard fall on the way down so feeling pretty sore afterwards

Thursday Nov 7, 2019 #

Running 19:03 [2] 3.81 km (5:00 / km) +26m 4:50 / km

Running 14:51 [4] 4.01 km (3:42 / km) +24m 3:36 / km

15 x 200s at the Bosch track.
60sec rest for first 5, then 75s, then 90s. Also picking up the pace with each 5.

Moving from 33-ish to 29/30s.

Not a hard sesh, just working on getting some more speed in the legs and turn over. Calf feeling a bit iffy throughout but didn't get worse.

Running 10:02 [2] 2.05 km (4:54 / km) +12m 4:46 / km

Wednesday Nov 6, 2019 #

Running 1:04:52 [2] 8.61 km (7:32 / km) +457m 5:57 / km

Blockhouse with Angus. Pretty chilled including some walking for him. Everything feeling good

Running 59:40 [2] 10.0 km (5:58 / km) +374m 5:02 / km

Trail and Tar group

Tuesday Nov 5, 2019 #

Running 45:03 [1] 8.86 km (5:05 / km) +96m 4:49 / km

Trail and Tar morning run

Running 18:23 [2] 4.18 km (4:24 / km) +35m 4:13 / km

Warm up. Breathing very heavily during this

Running 6:36 [2] 1.42 km (4:38 / km) +13m 4:26 / km

Running 27:43 [4] 7.99 km (3:28 / km) +47m 3:22 / km

Prom tempo with Dyl.
Legs feeling great, never feeling heavy at all. Stride feeling so good.

Plan had been to try for 12km though, but my chest and breathing was playing up a lot so was super uncomfortable in that sense the whole way. Think the body was a bit tense with over-thinking form and not getting air in properly.

Running 5:12 [4] 0.99 km (5:16 / km) +6m 5:07 / km

4 x 200s in 30sec-ish

Monday Nov 4, 2019 #

Running 57:45 [2] 12.03 km (4:48 / km) +203m 4:26 / km

Mentally and physically very flat today

strength 30:00 [3]

core

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