Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JonoBlack

In the 7 days ending Nov 15, 2020:

activity # timemileskm+m
  Running7 10:45:32 74.55(8:40) 119.97(5:23) 2115
  Total7 10:45:32 74.55(8:40) 119.97(5:23) 2115

«»
2:38
0:00
» now
MoTuWeThFrSaSu

Sunday Nov 15, 2020 #

Running 1:25:55 [1] 15.07 km (5:42 / km) +338m 5:08 / km

Newlands forest with dyl. Nice super chilled loop, staying on everything runnable and just shuffling along. Legs feeling pretty wrecked at the end after a 2h hike this morning. But a solid 120km week in the bag

Saturday Nov 14, 2020 #

Running 1:13:43 [2] 14.99 km (4:55 / km) +134m 4:42 / km

At Keurboom, getting some footage of Dyl during his sesh and doing some loops. Feeling very flat today

Friday Nov 13, 2020 #

Running 15:35 [2] 3.4 km (4:35 / km) +10m 4:31 / km

Running 10:31 [2] 2.04 km (5:10 / km) +7m 5:05 / km

Running 27:56 [4] 7.98 km (3:30 / km) +5m 3:29 / km

4km - 2km - 1km off 500m jog
3:23/km, 3:08, 2:57

Had planned a normal tempo but just couldn't get into a rhythm on the first tempo part, so adjusted the sesh. Felt a bit better at the faster paces.

Not what I had planned, but still a solid run overall and the 2km was pretty good.

Thursday Nov 12, 2020 #

Running 42:31 [1] 8.02 km (5:18 / km) +76m 5:04 / km

Proper recovery shuffle

Running 52:37 [2] 12.05 km (4:22 / km) +108m 4:11 / km

Loop to Tokai and back, solid pace. Feeling cruisy. Super hot though

Wednesday Nov 11, 2020 #

Running 35:11 [2] 7.33 km (4:48 / km) +110m 4:28 / km

Morning vineyards

Running 26:25 [5] 7.24 km (3:39 / km)

8 x 800s (+-95sec R) with the crew (Llew, Dan, Siphiwe and Malusi) plus the rest.

2:28, 22, 22, 22, 22, 20, 21, 17

Was hoping to average around 2:24 (3min/km) so super stoked with that. Didn't actually feel particular good today, pace wasn't feeling as smooth as other days and just felt a bit flat. But just took it rep by rep and managed to grind it out and finish pretty strongly without really having to go all out.

Really nice to only have to lead 2 out of 8 reps because of having such a strong group. So much easier mentally when you can just follow and not worry about pacing.

Running 14:17 [2] 2.8 km (5:06 / km) +21m 4:55 / km

WU

Running 10:34 [2] 1.99 km (5:18 / km) +14m 5:07 / km

CD

Tuesday Nov 10, 2020 #

Running 17:23 [2] 3.0 km (5:48 / km)

Run with doggos in the garden

Running 1:14:24 [1] 11.1 km (6:42 / km) +454m 5:34 / km

Tuesday Trails Ideas crew - going in the slower group as I was taking Andrew to his first TT.
Pace wasn't half bad actually, still a decent jog and nice to take it chilled at a tuesday trails.

Monday Nov 9, 2020 #

Running 1:57:20 [1] 12.92 km (9:05 / km) +660m 7:14 / km

With Mia - pipe track, up corridor and back via Kasteels.
Felt like absolutely death for the first hour. Just a shitty time of day to be running in the heat. Also just a bit thirsty and dehydrated.

Running 41:10 [4] 10.04 km (4:06 / km) +178m 3:46 / km

10 x 30sec hills at Klaasenbosch - 75sec recovery. Averaged around 3:05/km or so. Trying to get the stride a bit more powerful.

And then a 3km tempo back home at 3:17/km. Hadn't planned it to be so quick, but just felt super smooth and cruisy. Legs felt great while lungs were dying a bit after the hills.

« Earlier | Later »