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Training Log Archive: JonoBlack

In the 7 days ending Feb 13:

activity # timemileskm+m
  Running7 10:33:10 79.1(8:00) 127.29(4:58) 2979
  Other1 1:00:00
  Cycling 1 40:00
  strength2 35:00
  Total7 12:48:10 79.1 127.29 2979

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Thursday Feb 13 #

Other 1:00:00 [1]

Lion's head hike (uphill) with Dani

Running 47:45 [2] 8.48 km (5:38 / km) +237m 4:57 / km

From Dalebrook to Fish Hoek, up to Clovelly peak (somewhat...got a bit off path) and back down the other side. Bit along the coast.
All sorts of uncomfortable with this spider bite thingy on my leg, but kinda numbed by the end of the run.

Wednesday Feb 12 #

Running 26:59 [4] 8.02 km (3:22 / km) +50m 3:16 / km

8km prom tempo - fucking stoked with that run.
Felt so good today and pace just came fairly easily, never had to try speed it up. Effort was very controlled except for a bit of work over the faster last km.
Form good, rhythm good, and mentally nice and focused and relaxed.
HR 166

Running 21:04 [2] 4.43 km (4:45 / km) +19m 4:39 / km

Running 57:12 [2] 10.01 km (5:43 / km) +375m 4:49 / km

Trail and tar group

Tuesday Feb 11 #

strength 20:00 [2]

gym

Running 17:30 [1] 3.5 km (5:00 / km)

Jog on the fields

Running 1:05:28 [2] 11.55 km (5:40 / km) +470m 4:43 / km

Tuesday Trails. Lekker route because I was leading ;)
Nice group with Johardt making his debut! Pretty solid pace and minimised the stops so was a good distance tonight (killed a few souls out there)

Monday Feb 10 #

Running 37:43 [2] 8.14 km (4:38 / km) +74m 4:26 / km

Procrastinated for 2h. Finally ran. Felt surprisingly good

strength 15:00 [3]

glutes

Running 1:03:58 [2] 12.03 km (5:19 / km) +399m 4:34 / km

Cnek and kirstenbosch. Nice run, finishing right as it got dark. A few strides on the contour which felt good.

Sunday Feb 9 #

Running 1:19:45 [3] 20.02 km (3:59 / km) +200m 3:48 / km

Steady on the dirt paths; with 6 x 1km/1km slightly faster and slower (going like 3:45 / 4:10)

Wanted to do 30km but not up for it. Almost no sleep last night, stomach a mess, calf sore, too hot. One of those where just everything went wrong :')

But anyway, still a half-decent little run and will get some more in this evening.

Running 53:06 [2] 10.02 km (5:18 / km) +291m 4:38 / km

Tokai forest (upper) with Dev. Lekker run, feeling much better than earlier. Calf good

Saturday Feb 8 #

Running 41:35 [2] 8.0 km (5:12 / km) +145m 4:46 / km

Dalebrook loop with Justin. Doing it for the swim

Running 38:04 [2] 8.1 km (4:42 / km) +118m 4:23 / km

Ran home from the rugby at Newlands. Pretty dumb idea after smashing down some hot chips and coke

Friday Feb 7 #

Cycling 40:00 [2]

Easy with Dyl

Running 1:23:01 [2] 15.0 km (5:32 / km) +601m 4:37 / km

Up and around the dams. Really nice being on top on a good evening with no one else around.
Had calf needling this morning which made me re-evaluate running :') But felt decent on the run and definitely loosened up nicely.

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