Training Log Archive: JonoBlackIn the 7 days ending Nov 22, 2020:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Saturday Nov 21, 2020 #
Running 6:46 [2] 1.37 km (4:56 / km) +15m 4:41 / km
Running 35:25 [3] 9.0 km (3:56 / km) +39m 3:51 / km
Meant to be a longer steady run, but just feeling very pap physically and mentally and didn't feel like it made sense to push through that just before race day so rather called it. Only had a few hours sleep so makes sense.
Friday Nov 20, 2020 #
Running 46:45 [2] 10.02 km (4:40 / km) +58m 4:32 / km
Cliff path easy
Running 22:10 [3] 5.02 km (4:25 / km) +15m 4:21 / km
Beach run with some strides. Hard last km to get a feel for running fast on sand - 3 28
Thursday Nov 19, 2020 #
Running 38:55 [2] 8.14 km (4:47 / km) +120m 4:27 / km
Recovery vineyards
Running 58:57 [2] 10.88 km (5:25 / km) +294m 4:46 / km
Hermies berg and beach combo. Feeling lekker, great route too as always
Wednesday Nov 18, 2020 #
Running 1:11:38 [4] 12.57 km (5:42 / km) +535m 4:42 / km
6 x 720m hills at cnek with the crew (about 10% gradient). Really nice to mix it up from the usual 1ks and could push the intensity a lot more on this sort of distance and get the HR up more.
Splits of 3:09, 3:03, 3:02, 3:02, 3:01, 2:50 (still got smashed by Llew's kick)
Felt decent but didn't really have another gear today - think I could hit consistent 3:00s on another day with fresher legs. But still felt pretty strong and could have probably done like 8 reps at that pace without the kick I reckon.
Nice to see Tim making his comeback! ;)
Splits of 3:09, 3:03, 3:02, 3:02, 3:01, 2:50 (still got smashed by Llew's kick)
Felt decent but didn't really have another gear today - think I could hit consistent 3:00s on another day with fresher legs. But still felt pretty strong and could have probably done like 8 reps at that pace without the kick I reckon.
Nice to see Tim making his comeback! ;)
Tuesday Nov 17, 2020 #
Running 1:20:40 [2] 13.79 km (5:51 / km) +506m 4:57 / km
TT group with Llew, Johardt and Nic as we lost the original group. Pace pretty solid which wasn't ideal as really needed a super chilled one today, but was having fun so whatever.
Monday Nov 16, 2020 #
Running 18:10 [2] 3.85 km (4:43 / km) +19m 4:36 / km
Running 34:22 [4] 10.01 km (3:26 / km) +20m 3:24 / km
10km alternating pace with Dyl - over/under threshold (aiming for 3:20 and 3:40):
31, 20, 32, 18, 37, 14, 35, 18, 35, 17
Really nice workout, and felt really really relaxed at the 'recovery' pace. Just cruising along. Never really felt strained until the last km which was into the wind a bit.
Form much better than Friday's workout, and getting into a nice smooth stride and cadence.
31, 20, 32, 18, 37, 14, 35, 18, 35, 17
Really nice workout, and felt really really relaxed at the 'recovery' pace. Just cruising along. Never really felt strained until the last km which was into the wind a bit.
Form much better than Friday's workout, and getting into a nice smooth stride and cadence.