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

Training Log Archive: JonoBlack

In the 7 days ending Feb 21:

activity # timemileskm+m
  Running7 9:42:20 69.19(8:25) 111.36(5:14) 2188
  strength3 50:00
  Total7 10:32:20 69.19 111.36 2188

«»
2:07
0:00
» now
MoTuWeThFrSaSu

Sunday Feb 21 #

Running 51:43 [4] 15.06 km (3:26 / km) +16m 3:25 / km

What a day!
Couldn't decide whether to do 15km@3:30 or 20@3:35, so thought I'd just start and see what sort of pace I settled into.
First few km were sub 3:30 and feeling super super cruisy. Knew it was gonna be a special run.
Ran at just over 3:27 avg for 11km and then a slight pick up over the last 4km.

Everything just felt so relaxed today and never felt like I was running that fast - always had another gear left in me. Really stoked with that and to set a 1min PB over 15km while not even going at 100%. End of a great week

Running 9:55 [2] 2.0 km (4:57 / km) +3m 4:55 / km

Running 9:14 [2] 2.02 km (4:34 / km) +14m 4:25 / km

Saturday Feb 20 #

strength 20:00 [2]

Running 50:39 [2] 10.03 km (5:03 / km) +207m 4:35 / km

Slow shuffle recovery

Running 56:23 [2] 10.01 km (5:38 / km) +335m 4:50 / km

Randomness in the forest. Taken some lesser used trails and then running out of time and doing some road

Friday Feb 19 #

Running 16:21 [2] 3.43 km (4:46 / km) +5m 4:44 / km

Running 19:05 [2] 3.22 km (5:56 / km)

Running 26:09 [4] 8.01 km (3:16 / km) +4m 3:16 / km

8km tempo in the new metaracers. Feeling super good. Always felt like I had another gear in me.

Form was up and down, but on the good parts felt like I was really just cruising at 3:15s. Definitely my best tempo sesh ever and still felt like it could have gone a fair amount better, so that's a good sign!

Thursday Feb 18 #

strength 20:00 [2]

Running 24:39 [2] 5.05 km (4:53 / km) +86m 4:30 / km

Hill sprints and bounding at wynberg

Running 1:13:49 [2] 12.91 km (5:43 / km) +417m 4:55 / km

Newlands with Dyl and Llew. Feeling lekker.

Wednesday Feb 17 #

Running 49:51 [2] 10.21 km (4:53 / km) +112m 4:38 / km

Road jogging. Zero rhythm and form today

Running 58:54 [2] 10.01 km (5:53 / km) +368m 4:58 / km

Newlands to Cecelia and back. Felt so much better than this morning after a bit of activation work beforehand

strength 10:00 [2]

Tuesday Feb 16 #

Running 4:58 [2] 1.06 km (4:40 / km) +4m 4:35 / km

Running 14:23 [2] 3.12 km (4:37 / km) +14m 4:31 / km

Running 24:46 [4] 8.03 km (3:05 / km)

10 x 750m (90s) with Dyl and Llew. Aiming for a more 'cruisy' session compared to normal.

Legs felt pretty comfortable most of the time but stomach and chest a bit tight, just not as relaxed as I'd like. But definitely still felt in control at a solid pace, and finished with quite a bit left in the tank.

Avg split of around 2:20.

Monday Feb 15 #

Running 1:31:31 [1] 7.19 km (12:44 / km) +603m 8:58 / km

Suther peak mission with Tim, Dyl and Caitlin.
Super lekker and super chilled. Perfect way to spend a recovery day and such cool views up there

« Earlier | Later »