Training Log Archive: JonoBlackIn the 7 days ending Feb 16, 2020:
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Sunday Feb 16, 2020 #
Running 1:06:01 [3] 15.97 km (4:08 / km) +126m 3:59 / km
Pacing Rob for Peninsula. Had planned on a lot less and then running back to the car... but he was touch and go for the Pb so landed up doing 13km with him to the finish. Lekker morning. HR extremely high - but pretty sure it's just the antibiotics as legs felt very chilled.
Saturday Feb 15, 2020 #
strength 10:00 [3]
glutes
Running 50:00 [3] 10.03 km (4:59 / km) +375m 4:12 / km
Leg looking a bit better and feeling super bored so decided to run. Felt fine.
A bit faster than easy, as I was rushing to get back home to watch the soccer and get food.
A bit faster than easy, as I was rushing to get back home to watch the soccer and get food.
Friday Feb 14, 2020 #
strength 40:00 [3]
Core.
Leg is properly infected from a spider bite, can't run on it. So some strength training till that's better..
Leg is properly infected from a spider bite, can't run on it. So some strength training till that's better..
Thursday Feb 13, 2020 #
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.
All sorts of uncomfortable with this spider bite thingy on my leg, but kinda numbed by the end of the run.
Wednesday Feb 12, 2020 #
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
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, 2020 #
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)
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, 2020 #
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.