Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: JonoBlack

In the 7 days ending Dec 6, 2020:

activity

time

miles

Running

10:41:58

70.33

(9:08)

113.18

(5:40)

3051

strength

1:30:00

Total

12:11:58

70.33

113.18

3051

2:35

0:00

» now

Sunday Dec 6, 2020 #

Running 18:09 [2] 3.65 km (4:58 / km) +27m 4:47 / km

Running 6:59 [2] 1.63 km (4:17 / km) +7m 4:12 / km

Running 21:29 [4] 5.33 km (4:02 / km) +11m 4:00 / km

Attempted tempo; 3km @ 3:19 and then stopped. Just not feeling it this morning and way too hot. Will try again later..

Running 10:00 [4] 3.16 km (3:10 / km) +7m 3:08 / km

Second attempt. Wanted to do 5km but still not quite feeling it - still a decent little run though on non-fresh legs

Saturday Dec 5, 2020 #

Running 2:35:17 [1] 22.67 km (6:51 / km) +694m 5:56 / km

Silvermine loop with Jamie and Linda. Pretty flat and runnable, and very easy effort. Haven't done a proper slow long one like that in a while - good to just spend some chilled time on the legs.

And that brings up 5000km for the year!

Friday Dec 4, 2020 #

strength 30:00 [2]

Glutes

Running 16:18 [2] 3.01 km (5:25 / km)

Garden running with the dogs

Running 56:04 [2] 9.27 km (6:03 / km) +247m 5:20 / km

Llands loop with Llew. Nice and scratchy

Thursday Dec 3, 2020 #

strength 30:00 [2]

Core and arms

Running 22:33 [2] 5.01 km (4:30 / km) +31m 4:22 / km

Morning stroll

Running 1:16:24 [2] 12.06 km (6:20 / km) +615m 5:03 / km

Vlakkies loop with Tim - down SC, across die Hel, up Price and then looping back to Cnek.
Had a proper sugar low up the road climb so felt shit for a km, but then it sorted itself out and enjoyed the rest of it. Always lovely on the top section of Vlakkenberg in the evenings.

Wednesday Dec 2, 2020 #

Running 23:00 [2] 5.02 km (4:35 / km) +10m 4:32 / km

Morning jog and strides

Running 58:37 [4] 12.38 km (4:44 / km) +92m 4:34 / km

Keurboom park 5 x 1.6k (2min) with the crew. Crazy windy out there so did 2 x 800m loops of the park section - fairly hilly and busy with dogs but more enjoyable than the fields in the conditions.

Just felt really flat today - first proper 'off day' this year. Did the first 3 miles, then an 800m, then a 1.3km. Paces were solid but just didn't have any pop in the legs today to feel good. Yesterday's climbing and strength sesh was definitely a little bit too much the day before a workout

Tuesday Dec 1, 2020 #

Running 1:33:55 [2] 15.35 km (6:07 / km) +776m 4:53 / km

5km warm up from digs to TT with Llew and Tim, and then a loop up to the stairs and back through kirstenbosch. Solid 300m continuous climb to the top of the stairs which definitely took some souls.

strength 30:00 [2]

Glutes

Monday Nov 30, 2020 #

Running 42:19 [1] 8.01 km (5:17 / km) +175m 4:46 / km

Fernies jog. Super chilled. Back quite sore from the weekend...not used to running with a pack at all it seems

Running 40:54 [2] 6.63 km (6:10 / km) +359m 4:51 / km

Grotto to Zigzag beacon to home. Lekker run, feeling pretty good.

Gave a solid effort for the downhill - as fast as I can go while still feeling in control and not taking risks - but keen to give it a real send sometime. Pretty pleased with my time though, massive PB and way faster than expected.

« Earlier | Later »