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Training Log: BenSquire

In the last 7 days:

activity # timemileskm+mload
  Running7 5:23:08 41.23(7:50) 66.36(4:52) 84070.0
  Total7 5:23:08 41.23(7:50) 66.36(4:52) 84070.0
  [1-5]7 4:50:47
«
1:24
0:00
MoTuWeThFrSaSu

Sunday May 22 #

12 PM

Running 1:24:05 intensity: (3:05 @0) + (21:58 @1) + (47:16 @2) + (11:46 @3) 16.59 km (5:04 / km) +585m 4:19 / km
ahr:158 max:179

Saturday May 21 #

11 AM

Running warm up/down 14:53 intensity: (5:39 @0) + (8:49 @1) + (25 @3) 2.82 km (5:16 / km)
ahr:139 max:155 shoes: Saucony Triumph 19

Running 25:41 intensity: (3:49 @0) + (4:11 @1) + (4:50 @2) + (11:00 @3) + (1:51 @4) 5.79 km (4:26 / km) +5m 4:25 / km
ahr:163 max:189 shoes: Nike Victory XC 5

8 x 600 (90s)

Feeling fairly horrendous on the WU and considered sacking off the session but actually turned out pretty good. Went out controlled for the first few then realised I was feeling pretty good so progressed through the rest of the reps.

Running warm up/down 10:53 intensity: (59 @0) + (2:07 @1) + (7:20 @2) + (27 @3) 2.28 km (4:47 / km) +3m 4:45 / km
ahr:154 max:163 shoes: Saucony Triumph 19

Friday May 20 #

5 PM

Running 44:15 intensity: (3:54 @0) + (30:48 @1) + (6:07 @2) + (3:26 @3) 9.53 km (4:39 / km) +64m 4:29 / km
ahr:149 max:166 shoes: Saucony Triumph 19

out to the golf course. feeling more tired and got worse rather than better unlike yesterday

Thursday May 19 #

5 PM

Running 51:50 intensity: (3:03 @0) + (31:49 @1) + (14:22 @2) + (2:36 @3) 11.08 km (4:41 / km) +171m 4:21 / km
ahr:150 max:171 shoes: Saucony Triumph 19

easy round sharphill. tired to start with but feeling pretty good by the end. lovely weather

Wednesday May 18 #

2 PM

Running 13:18 intensity: (1:24 @0) + (8:51 @1) + (2:20 @2) + (43 @3) 3.0 km (4:26 / km)
ahr:147 max:162 shoes: Saucony Triumph 19

shakeout. Feeling fairly standard
8 PM

Running warm up/down 20:09 intensity: (2:58 @0) + (7:17 @1) + (7:40 @2) + (2:14 @3) 3.42 km (5:54 / km)
ahr:152 max:176 shoes: Saucony Triumph 19

Running 4:18 [4] 1.5 km (2:52 / km)
ahr:151 max:159 shoes: Nike Matumbo 3

BMC 1500 - 4:19

Nothing amazing but a decent run out. Maybe a bit too scared of blowing up and didn't commit too much in the first couple laps but moved through some people in the last 700. Good effort and nice to see Joseph win the race

~67,69,70 48

Running warm up/down 18:29 intensity: (2:46 @0) + (10:41 @1) + (3:20 @2) + (1:42 @3) 3.11 km (5:57 / km) +12m 5:50 / km
ahr:148 max:173 shoes: Saucony Triumph 19

Tuesday May 17 #

2 PM

Running 35:17 intensity: (4:44 @0) + (8:37 @1) + (19:37 @2) + (2:19 @3) 7.24 km (4:53 / km)
ahr:153 max:176 shoes: Saucony Triumph 19

Easy with strides. Bit sluggish to start but feeling good on the strides

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Training Targets

Jan 1 – Dec 31 (365d)
Total 3000km
actual:1325.2km44%
projected:3406.3km113%

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