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Training Log Archive: BenSquire

In the 7 days ending Apr 15, 2018:

activity	#	time	miles		km		+m				load
Running	3	1:07:50	9.27	(7:19)	14.92	(4:33)	103				36.1
Cycling	2	1:01:17	8.2	(8.0/h)	13.2	(12.9/h)	114				23.4
Stretching/Rolling	3	1:00:00									15.0
Orienteering	1	43:49	5.0	(8:46)	8.04	(5:27)	133	19 /	20c	95%	30.7
Total	8	3:52:56	22.47		36.16		350	19 /	20c	95%	105.2

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Sunday Apr 15, 2018 #

11 AM

Orienteering (EML Hardwick Hall - Blue) 43:49 [4] ***** 8.04 km (5:27 / km) +133m 5:02 / km
spiked:19/20c shoes: Inov-8 X-Talons 212

EML Hardwick Hall - Blue - 2nd

Fairly easy course apart from the one i messed up on and went in too early and wasted ~1 min. Was leading before that so annoying and dropped down to 4th but luckily managed to get back to 2nd.

Routegadget: http://www.derwentvalleyorienteers.org.uk/results/...

Saturday Apr 14, 2018 #

8 AM

Cycling (Biathlon Part 1) 25:18 [3] 6.5 km (15.4 kph) +65m

Bike to parkrun

9 AM

Running race (Biathlon Part 2) 20:21 [5] 5.0 km (4:04 / km) +35m 3:56 / km
shoes: ASICS Columbus 18

Rushcliffe Parkrun

Running warm up/down (Parkrun WD) 7:14 [2] 1.4 km (5:10 / km) +7m 5:02 / km
shoes: ASICS Columbus 18

Cycling (Bike back) 35:59 [2] 6.7 km (11.2 kph) +49m

10 AM

Stretching/Rolling (WD) 15:00 [1]

Friday Apr 13, 2018 #

3 PM

Stretching/Rolling 20:00 [2]
(rest day)

Same as before - Stretching then a few exercises

Thursday Apr 12, 2018 #

6 PM

Running (Faster than i wanted) 23:53 [3] 5.12 km (4:40 / km) +45m 4:28 / km
shoes: ASICS Columbus 18

Wednesday Apr 11, 2018 #

4 PM

Running (Easy run getting back in ) 16:22 [1] 3.4 km (4:49 / km) +16m 4:42 / km
shoes: ASICS Columbus 18

First run after DoE

5 PM

Stretching/Rolling (Stretching followed by a ) 25:00 [2]

Stretching then
10x press ups
10 x sit ups
10 x squats
10 x bouncing squats
10 x bicep curls
10 x triceps work
And some other stuff

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