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Training Log Archive: JonoBlack

In the 7 days ending Nov 8, 2020:

activity # timemileskm+m
  Running7 8:24:18 62.75(8:02) 100.99(5:00) 1333
  Total7 8:24:18 62.75(8:02) 100.99(5:00) 1333

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MoTuWeThFrSaSu

Sunday Nov 8, 2020 #

Running 15:16 [2] 3.36 km (4:33 / km) +15m 4:27 / km

Had planned a steady long run, but procrastinated for ages and then started pouring as I started. So just called it a day as I wasn't feeling up for it at all.
Had loads of great sessions lately so felt fine with just skipping one for once.

Saturday Nov 7, 2020 #

Running 1:14:12 [2] 15.04 km (4:56 / km) +268m 4:32 / km

Hot late morning run. To Cecelia via greenbelts. Felt pretty shitty but just getting it done

Running 19:43 [2] 4.05 km (4:52 / km) +16m 4:46 / km

Up and down the road with the dogs and then strides and hill sprints

Friday Nov 6, 2020 #

Running 1:22:45 [2] 11.39 km (7:16 / km) +455m 6:03 / km

With Tim and Angus. Up snakebite fenceline, across to jacobs and down. Perfect conditions in a super green and wet Newlands forest

Thursday Nov 5, 2020 #

Running 41:11 [1] 8.0 km (5:09 / km) +80m 4:54 / km

Recovery shuffle

Running 51:47 [2] 11.3 km (4:35 / km) +113m 4:22 / km

Exploring the roads with dad on the bike. Felt good. Calf a bit tight

Wednesday Nov 4, 2020 #

Running 28:49 [2] 6.0 km (4:48 / km) +20m 4:43 / km

Loosener and some hill strides before the workout tonight

Running 14:05 [2] 3.1 km (4:33 / km) +34m 4:19 / km

wu

Running 10:53 [1] 1.89 km (5:45 / km) +20m 5:28 / km

cd

Running 25:57 [5] 6.08 km (4:16 / km)

Group track sesh with Llew, Dyl, Malusi and Siphiwe (all working together) and then Nic, Lucas and Dev.

6 x 400m (75sec R); 8 x 300m (90sec rest)

70, 68, 67, 68, 66, 66
48, 47, 47, 46, 46, 47, 45, 44

Such a flipping vibe. Probably the most enjoyable workout I've ever had, working with such a strong group.
Felt really cruisy and controlled on the 400s. 300s were tough but manageable until the last 2 reps where I was dropped by Llew and Dyl a bit.

Tuesday Nov 3, 2020 #

Running 48:57 [2] 10.02 km (4:53 / km) +166m 4:31 / km

Recovery vineyards, the usual

Monday Nov 2, 2020 #

Running 39:44 [2] 8.05 km (4:56 / km) +116m 4:36 / km

Vineyards jog

Running 14:06 [2] 3.01 km (4:41 / km) +10m 4:36 / km

WU

Running 6:59 [2] 1.31 km (5:19 / km) +4m 5:14 / km

CD

Running 29:54 [4] 8.38 km (3:34 / km) +16m 3:32 / km

4km at thresh, 3min30 rest, 4min progression.

First 4km at 3:23, feeling super relaxed and nice low HR.

Second 4km in 3:17, 16, 10, 7.
Felt solid but HR getting pretty high and feeling really hot (definitely warmest conditions for a workout in a few months). But legs felt solid and always had an extra gear if needed.

Really pleased that this felt pretty good after a pretty tiring weekend all round.

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