Training Log Archive: JonoBlackIn the 7 days ending Jan 12, 2020:
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Sunday Jan 12, 2020 #
Running 37:19 [2] 8.2 km (4:33 / km) +9m 4:32 / km
Running 57:29 [2] 12.5 km (4:36 / km) +152m 4:20 / km
Decent week, 125km mostly in the heat and some good strength
Saturday Jan 11, 2020 #
Running 30:00 [2] 6.02 km (4:59 / km) +79m 4:41 / km
Running 19:56 [2] 4.05 km (4:55 / km) +18m 4:49 / km
Running 56:29 [4] 14.06 km (4:01 / km) +121m 3:51 / km
First 6km feeling super chilled, and then it really warmed up and I was just completely overheating and HR way too high.
Frustrating, just not dealing with the heat at all this week.
So did 7km, jogged for 5km, and then a faster last 2km fartlek
Friday Jan 10, 2020 #
Running 1:28:00 [2] 14.04 km (6:16 / km) +457m 5:23 / km
Really needed this as I haven't been motivated the past few days at all
Thursday Jan 9, 2020 #
strength 40:00 [3]
Running 1:22:19 [1] 15.01 km (5:29 / km) +271m 5:02 / km
Really wasn't up for this at all so happy to get in the full 15 planned. First half chilled trails, then cliff path and golf course.
Wednesday Jan 8, 2020 #
Running 26:05 [4] 7.45 km (3:30 / km) +39m 3:25 / km
Pretty frustrating morning. Planned an 8km at 3:25-30/km but completely slept through my alarm so had to run later in the heat and once the wind had picked up. Thought I'd still give it a go, but HR was super high from early on and was becoming way harder than planned.
Still some decent effort, but annoying as the legs were feeling good.
Running 24:45 [4] 5.76 km (4:18 / km) +192m 3:41 / km
Felt pretty fresh this evening, so decided to just give a short trail loop a bash and see how I felt. Smashed a few segment PBs and felt really good. Form much better than this morning, and nice cool weather which made it enjoyable.
Did the Fernkloof loop towards Kanonkop, down the single track, Lemoenkop loop and then back to the gate.
Really decent day in the end, might actually try this sort of 'double tempo' thing again. Nice to get in a road one and a trail one rather than having to choose one.
Running 14:22 [2] 3.0 km (4:47 / km) +43m 4:28 / km
Running 18:41 [2] 3.94 km (4:45 / km) +62m 4:24 / km
Tuesday Jan 7, 2020 #
Running 31:07 [2] 6.06 km (5:08 / km) +66m 4:52 / km
Running 45:16 [2] 10.02 km (4:31 / km) +100m 4:18 / km
Monday Jan 6, 2020 #
strength 25:00 [3]
Running 1:16:12 [2] 15.04 km (5:04 / km) +380m 4:30 / km