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Training Log Archive: BenSquire

In the 7 days ending Mar 31, 2019:

activity	#	time	miles		km		+m	load
Running	5	2:58:39	20.88	(8:33)	33.6	(5:19)		80.7
Cycling	5	2:13:15						16.0
Strength & Conditioning	3	48:00						16.2
Stretching/Rolling	3	41:00
Swimming	1	30:00						9.0
Running (Race)	1	17:19	3.02	(5:44)	4.86	(3:34)	49	17.3
Total	12	7:28:13	23.9		38.46		49	139.2
[1-5]	7	5:27:13

1:38

0:00

» now

Sunday Mar 31, 2019 #

11 AM

Running warm up/down 15:53 [2] 2.11 km (7:32 / km)
shoes: Sauconys Ride ISO

Running (Race) 17:19 [5] 4.86 km (3:34 / km) +49m 3:24 / km
shoes: Sauconys Ride ISO

Mini Marathon trials - 8th (2nd Reserve)

Started off quick, maybe too quick, but just held onto the front group. Group pulled away leaving a few of us left. Got on the tail of a guy and kept with him for the rest of it. Realised that there was only one reserve place left so kicked just before the finish and just about got the place.

Happy with the pace. Was in pace for for ~17:50 5k but the course was quite rolling and the course was quite twisty so reckon I could go sub-17:30 on a good course. Training playing off :)

Splits: 3:22, 3:32, 3:41, 3:44, 3:27 (800m)

Running warm up/down 12:38 [2] 2.32 km (5:27 / km)
shoes: Sauconys Ride ISO

Saturday Mar 30, 2019 #

4 PM

Cycling 53:15 [2]

17.4k

Nice evening ride. Legs felt quite tired beforehand but improved throughout

9 PM

Strength & Conditioning 24:00 [2]

Stretching/Rolling 15:00 [0]

Friday Mar 29, 2019 #

8 AM

Cycling (Bike to School and back) 20:00 [0]

5 PM

Running 25:33 [2] 5.19 km (4:55 / km)
shoes: Sauconys Ride ISO

Easy recovery.

Planned a bit more but ran out of energy so kept it a but shorter

Thursday Mar 28, 2019 #

8 AM

Cycling (Bike to School and back) 20:00 [0]

7 PM

Running warm up/down 11:24 [1] 1.68 km (6:47 / km)
shoes: Sauconys Ride ISO

Running 27:02 [5] 5.19 km (5:13 / km)
shoes: Sauconys Ride ISO

4 * (500m hard + 100m walk + 300m hard) off 8 mins

Tough session if a bit short. Nice lactic burn up on most of the 300s which was nice

Running warm up/down 5:50 [1] 0.95 km (6:08 / km)
shoes: Sauconys Ride ISO

9 PM

Stretching/Rolling 15:00 [0]

Wednesday Mar 27, 2019 #

8 AM

Cycling (Bike to School and back) 20:00 [0]

4 PM

Running 58:00 [3] 11.56 km (5:01 / km)
shoes: Sauconys Ride ISO

Long run up to sharhill then a few loops and back

Legs felt tired for the first ~6k before improving slightly. Definitely felt better afterwards so hopefully recovered from the weekend now.

Had to switch the long run this week to today as I've got the mini marathon trials on Sunday so no long run then

Stretching/Rolling warm up/down 11:00 [0]

Strength & Conditioning 9:00 [3]

Tuesday Mar 26, 2019 #

8 AM

Cycling (Bike to School and back) 20:00 [0]

7 PM

Running 13:31 [2] 2.8 km (4:50 / km)
shoes: Sauconys Ride ISO

Jog to pool. Legs quite tired and a few niggles but nothing major

Swimming 30:00 [2]

Running 8:48 [2] 1.8 km (4:53 / km)
shoes: Sauconys Ride ISO

Back home. Legs feeling slightly better

Strength & Conditioning 15:00 [2]

Monday Mar 25, 2019 #

Note
(rest day)

Felt quite tired all day and the forgot to do any S&C/ Stretching. Probably not a bad thing.

Planno is to get a few good weeks in before the JK - hopefully have good runs there - and then an easy week into the World School.

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