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Training Log Archive: JonoBlack

In the 7 days ending Jan 31:

activity # timemileskm+m
  Running6 16:17:04 83.16(11:45) 133.83(7:18) 4647
  strength2 45:00
  Total6 17:02:04 83.16 133.83 4647

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Sunday Jan 31 #

Running 9:39:34 [2] 61.99 km (9:21 / km) +2938m 7:34 / km

Lap of the Cederberg with Tim; Wolfberg cracks > Arch > Tafelberg > Sneeuberg > Maltese cross.

Longest run of my life by quite a bit! Was pretty nervous heading into this, as if things started to go badly there wasn't really anywhere to pull out once we went past 35km-ish.

Felt pretty shitty for the first few kms as the body was still asleep at 5am. But started feeling decent for the next while heading to Tafelberg at 20km.
Quads started to feel a bit twitchy from then onwards, so was very wary of possibly cramping at some stage later on and trying to make sure that I kept things very controlled and comfortable.

Suffered a bit on the climb up to Sneeuberg on a bit of a sugar low and just generally feeling pretty tired, but then had a nice little recovery at the top and started to feel pretty decent again.

Last 15km or so felt decent and hit some decent paces on the flats - energy levels feeling good, but quads just constantly on the verge of cramping so had to take a few short walking breaks.
But got to the end in one piece and a massive day on the feet.

Pretty stoked to get through that, and happy to see that my body could handle that sort of distance with no real issues or niggles coming up afterwards, and feel like I've recovered pretty quickly.

Friday Jan 29 #

Running 1:39:51 [2] 8.73 km (11:26 / km) +694m 8:11 / km

Wolfberg cracks with Tim from the campsite in Cederberg. Super cool and a lekker cruise back down with sunset

Thursday Jan 28 #

strength 20:00 [2]

Upper body and glute activation

Running 13:44 [2] 2.97 km (4:37 / km) +47m 4:17 / km

Running 6:51 [2] 1.44 km (4:45 / km) +24m 4:23 / km

Running 25:58 [5] 5.77 km (4:30 / km) +113m 4:06 / km

Hills with Llew up Oak Avenue (4.5% or so).

10 x 300 (with 3 of the reps as 250s to allow me to not die completely).

Felt pretty flat from the start, just hanging on. Not really clicking into any sort of rhythm so just fighting it out; but times were pretty good considering that!

Averaging around 55s with the last one just under 52.

Wednesday Jan 27 #

Running 50:11 [1] 8.48 km (5:55 / km) +216m 5:15 / km

Newlands forest recovery with Dyl. Proper chilled little shuffle, which was needed

Tuesday Jan 26 #

Running 1:01:19 [1] 11.18 km (5:29 / km) +194m 5:03 / km

Morning jog with Jamie. Basically the opposite of last night, climbing up to kirstenbosch and then back via Alphen

Running 12:55 [2] 2.8 km (4:37 / km) +28m 4:24 / km

Running 9:13 [2] 1.77 km (5:12 / km) +35m 4:44 / km

Running 50:03 [4] 14.65 km (3:25 / km) +50m 3:22 / km

5 x 10min (2min30 rest) with Dyl. Goal of 3:30/km.

Was pretty nervous going into this sesh, definitely the bigger volume road sesh I've ever done at this sort of pace.

Felt pretty smooth early on and started a bit quicker than planned - but we were both feeling good so just kept at that pace. Occasionally got a bit lazy with form and could feel a big difference when I was more focused, which was good.
Really great 4th and 5th reps, starting a bit quick and then just holding it fairly well on the windy/uphill sections.

That couldn't have gone much better. Definitely tired at the end but legs still felt ok and could have kicked down the last rep a bit more if needed. Flipping great session and really stoked with that.

Paces per 10min:
3:27, 3:27, 3:29, 3:24, 3:18

Monday Jan 25 #

Running 1:07:25 [2] 14.05 km (4:48 / km) +308m 4:20 / km

Loop up the greenbelt and back via bishopscourt. Feeling lekker chilled at a decent pace. Some strides and sprints at the end.

strength 25:00 [3]

core with Dyl

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