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Training Log Archive: JonoBlack

In the 7 days ending Nov 1:

activity # timemileskm+m
  Running4 5:14:46 32.22(9:46) 51.85(6:04) 676
  Total4 5:14:46 32.22(9:46) 51.85(6:04) 676

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Sunday Nov 1 #

Running 45:53 [2] 9.69 km (4:44 / km) +127m 4:27 / km

Sunday vineyards. Feeling surprisingly good, despite the long drive and a long day yesterday

Saturday Oct 31 #

Running 33:12 [2] 6.11 km (5:26 / km)

Otter beach section supporting

Running 2:22:26 [2] 16.86 km (8:27 / km) +310m 7:44 / km

Otter supporting on the rock sections. A few decent efforts along the way when joining Tim and Johardt. Real distance is a few kms longer I think, but paused a bit and stuff.

Such an enjoyable day, way better than racing it ;)

Ankles properly fucked after today. 2-3hrs of mostly rock sections when you haven't run much trail lately...not my best idea. So just gonna stick off the trails for the next week to let them recover a bit

Friday Oct 30 #

Running 10:34 [2] 1.63 km (6:28 / km) +55m 5:32 / km

Running 22:06 [2] 4.11 km (5:23 / km) +156m 4:31 / km

Shaff's prologue on my watch. Don't know my own actual time - ran with him for the first half of it

Thursday Oct 29 #

Running 43:46 [4] 9.95 km (4:24 / km)

30 x 200s with Llew and Alex. 120m-ish recovery jog in about 45-50sec between reps, and 3min between sets of 10.

First 10 in 33-34s, then 32-33s, then 30-31s. Last rep 28.9 max effort.
Shoes for the first 20, then barefoot last 10.

Really lekker sesh. Great having 3 of us to take turns leading, and everyone doing a really good pacing jog. First 16 or so were very cruisy, and then started to work a bit. Always in control though until the last 2 reps.

Focused a lot on longer, relaxed stride. Definitely the fastest sort of track sesh I've done in a few years and much better than expected. Hammies absolutely fucked a few hours later :')

Running 3:44 [2] 0.62 km (6:02 / km) +10m 5:35 / km

Running 13:05 [2] 2.89 km (4:32 / km) +18m 4:24 / km

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