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Training Log Archive: BenSquire

In the 7 days ending Nov 10:

activity # timemileskm+m
  Running5 3:50:14 30.78(7:29) 49.54(4:39)
  Stretching/Rolling6 1:50:00
  Orienteering1 1:19:13 7.53(10:31) 12.12(6:32)
  Drills1 5:53 0.2(29:35) 0.32(18:23)
  Total11 7:05:20 38.51 61.98
  [1-5]6 5:15:20

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MoTuWeThFrSaSu

Sunday Nov 10 #

11 AM

Orienteering 1:19:13 [1] 12.12 km (6:32 / km)
shoes: Inov8 X-talons 212 CL

Putting out s for my event in a couple months. Map needed updating quite a lot and really scrappy so was out there for a good 3hours

Saturday Nov 9 #

11 AM

Running warm up/down 12:54 [2] 2.53 km (5:06 / km)
shoes: Nike Pegasus 36

Running 30:11 [4] 7.6 km (3:58 / km)
shoes: Nike Pegasus 36

10 x 2 on, 1 off

Good work. Kept it rolling and comfortable and calves fairly happy.

Running warm up/down 12:03 [2] 2.4 km (5:01 / km)
shoes: Nike Pegasus 36

9 PM

Stretching/Rolling 10:00 [0]

Friday Nov 8 #

5 PM

Running 23:14 [2] 4.59 km (5:04 / km)
shoes: Nike Pegasus 36

Easy recovery. Calves a bit tight but improved throughout.
8 PM

Stretching/Rolling 10:00 [0]

Thursday Nov 7 #

5 PM

Running warm up/down 10:16 [1] 1.94 km (5:18 / km)
shoes: Nike Pegasus 36

Drills 5:53 [2] 0.32 km (18:23 / km)
shoes: Nike Pegasus 36

Running 35:35 [4] 8.48 km (4:12 / km)
shoes: Nike Pegasus 36

5 x 5 (1) + 3 x 1 (1)

NIce road session. Pace seemed to be pretty good and consistent on the reps. Calves tightened up a bit towards the end so sacked off the last 2 minute reps

Running warm up/down 5:43 [2] 1.1 km (5:12 / km)
shoes: Nike Pegasus 36

10 PM

Stretching/Rolling 20:00 [0]

Wednesday Nov 6 #

10 PM

Stretching/Rolling 30:00 [0]
(rest day)

Banking

Overworked the calves a bit yesterday so pretty tight but improving with a bit of S&R

Tuesday Nov 5 #

6 PM

Running warm up/down 12:54 [1] 2.46 km (5:15 / km)
shoes: Nike Pegasus 36

Running 37:48 [4] 8.71 km (4:20 / km)
shoes: Adidas distancestar

5 * mile (90s)

Nice XC sesh on some waterlogged, muddy fields. Pace not too high but felt comfy throughout and never pushed it too hard. Was also solo and dark so never expecting the pace to be too high. Another good threshold session banked though :)

6:18,23,18,22,22

Running warm up/down 12:01 [1] 2.17 km (5:32 / km)
shoes: Nike Pegasus 36

10 PM

Stretching/Rolling 20:00 [0]

Monday Nov 4 #

5 PM

Running 37:35 [2] 7.56 km (4:58 / km)
shoes: Nike Pegasus 36

Easy grass recovery.

Calves pretty tight but improved afterwards but shin slightly tight throughout

Stretching/Rolling 20:00 [0]

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