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Training Log Archive: JonoBlack

In the 7 days ending Oct 11:

activity # timemileskm+m
  Running7 10:46:20 73.32(8:49) 117.99(5:29) 3475
  Total7 10:46:20 73.32(8:49) 117.99(5:29) 3475

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MoTuWeThFrSaSu

Sunday Oct 11 #

Running 9:26 [2] 1.65 km (5:43 / km) +15m 5:28 / km

Running 1:33:44 [4] 20.3 km (4:37 / km) +696m 3:56 / km

Paul Cluver XL - 'race' but at spread out starting times so solo the whole way.

Not really 'racing' but more a tempo effort, similar to last weekend's 20km. The climb was a lot steeper/tougher than I expected and the downhill a lot more technical, so quite a bit slower overall than I'd thought.

Felt alright, but form wasn't really clicking and just didn't feel that smooth on the flatter sections as I'd have liked.

Running 1:28:01 [2] 12.88 km (6:50 / km) +696m 5:23 / km

Feeling energetic and restless, so joining Tim at Rooikat for some extra kms. Perfect evening. Nice loop actually, getting the climbing done early and then just cruising back along the jeep track and contour. Legs feeling pretty decent.

Saturday Oct 10 #

Running 33:30 [2] 7.47 km (4:29 / km) +72m 4:17 / km

Jog to alphen and back with strides

Friday Oct 9 #

Running 1:17:37 [1] 13.98 km (5:33 / km) +276m 5:03 / km

'Coaching' with Dare at the vineyards (and a jog there and back from home). Doing a bunch of 2min on/offs with him. Super chilled

Thursday Oct 8 #

Running 21:48 [1] 4.17 km (5:14 / km) +50m 4:56 / km

Morning shuffle. Calves broken

Running 1:22:22 [1] 12.02 km (6:51 / km) +508m 5:39 / km

Silvermine with Dev. Thought I'd feel pretty shit, but felt good after a few mins and really enjoyed this.
Nice route with some fun downhills - really need to run these paths a lot more often.

Wednesday Oct 7 #

Running 54:18 [4] 11.12 km (4:53 / km) +164m 4:33 / km

10 x 500s (90s) with SSSS. (Daniel, Dyl and Llew).
Super stoked to finally get a group together for this, was looking forward to it all day.
A bit windy at the track but nothing too bad, especially when having people to sit behind.

90, 88, 88, 87, 88, 85, 85, 85, 82, 78. (avg 86)

Felt pretty good throughout. Never really felt like the legs were getting any more tired until the 9th rep where I wanted to push a bit, and then going pretty much max effort for the last rep. Cool to be feeling pretty cruisy at 2:50ish sort of pace.

Calves really tight afterwards.

Tuesday Oct 6 #

Running 1:23:37 [2] 14.25 km (5:52 / km) +571m 4:53 / km

A few ks with Tim and the girls beforehand, and then Tuesday Trails.
Not the most exciting loop and felt a bit tired, but nothing too bad.
A reminder that I should always be the group leader..

Monday Oct 5 #

Running 35:55 [2] 7.02 km (5:07 / km) +186m 4:31 / km

Jog from Cnek, staying on the jeeps. A bit stiff from yesterday, more than expected.

Running 1:06:02 [2] 13.12 km (5:02 / km) +241m 4:37 / km

Greenbelt + road loop with Justin. Keeping it nice and chilled, and feeling pretty good compared to this morning

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