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Training Log Archive: BenSquire

In the 7 days ending Jan 19:

activity # timemileskm+mload
  Running7 3:49:45 27.75(8:17) 44.66(5:09) 45566.3
  Orienteering3 3:00:48 9.15(19:46) 14.72(12:17) 70251.9
  Stretching/Rolling3 1:10:00
  Strength & Conditioning1 15:001.5
  Total9 8:15:33 36.9 59.38 1157119.8
  [1-5]8 6:19:49

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MoTuWeThFrSaSu

Sunday Jan 19 #

10 AM

Running 4:06 intensity: (1:47 @0) + (36 @1) + (1:07 @2) + (36 @3) 0.62 km (6:38 / km)
ahr:138 max:166

Orienteering 1:02:35 intensity: (7:49 @0) + (17:55 @1) + (24:46 @2) + (12:05 @3) 5.16 km (12:08 / km) +252m 9:45 / km
ahr:152 max:178

Running 6:29 intensity: (3:22 @0) + (2:09 @1) + (32 @2) + (26 @3) 0.95 km (6:50 / km) +8m 6:34 / km
ahr:134 max:156

Saturday Jan 18 #

10 AM

Running 13:51 intensity: (42 @0) + (5:47 @1) + (6:09 @2) + (1:13 @3) 2.03 km (6:49 / km) +22m 6:28 / km
ahr:150 max:165 shoes: Inov8 X-talons 212 #2

Orienteering 47:30 intensity: (4:27 @0) + (6:35 @1) + (16:41 @2) + (19:47 @3) 4.43 km (10:44 / km) +188m 8:51 / km
ahr:158 max:179 shoes: Inov8 X-talons 212 #2

Map memory w/ Euan - Pretty nice

Running 5:07 intensity: (33 @0) + (40 @1) + (3:25 @2) + (29 @3) 1.01 km (5:03 / km) +21m 4:34 / km
ahr:152 max:166 shoes: Inov8 X-talons 212 #2

6 PM

Running 3:00 intensity: (47 @0) + (1:38 @1) + (35 @3) 0.44 km (6:53 / km)
ahr:137 max:145

Orienteering 1:10:43 intensity: (5:05 @0) + (15:52 @1) + (27:50 @2) + (20:51 @3) + (1:05 @4) 5.14 km (13:46 / km) +262m 10:58 / km
ahr:156 max:183

Friday Jan 17 #

Note
(rest day)

Travelling up to the lakes. Banking a pretty good week so far aswell

Thursday Jan 16 #

7 PM

Running warm up/down 12:32 intensity: (7:21 @0) + (4:42 @1) + (13 @2) + (16 @3) 1.76 km (7:08 / km) +9m 6:57 / km
ahr:126 max:154 shoes: Nike Pegasus 36

Running 33:11 intensity: (9 @0) + (8 @1) + (39 @2) + (7:42 @3) + (24:33 @4) 9.24 km (3:35 / km) +1m 3:35 / km
ahr:183 max:192 shoes: Nike Pegasus 36

1,2,3,4,5,4,3,2,1 w/ 1min rest/float between each one

Nice session to get moving again. Was working well with Maya for the first few then pulled away so was solo through the rest. Felt good though and kept moving at a decent pace on the recoveries so a good session overall..

Running warm up/down 8:46 intensity: (2:12 @0) + (2:35 @1) + (3:08 @2) + (51 @3) 1.6 km (5:28 / km) +22m 5:07 / km
ahr:145 max:166 shoes: Nike Pegasus 36

Wednesday Jan 15 #

4 PM

Running 1:11:34 intensity: (6:24 @0) + (20:24 @1) + (36:37 @2) + (8:09 @3) 12.65 km (5:39 / km) +217m 5:13 / km
ahr:153 max:171 shoes: Inov8 X-talons 212 #2

Easy longish plod round Sharphill. Really muddy and going by head torch pretty slow pace
10 PM

Stretching/Rolling 20:00 [0]

Tuesday Jan 14 #

5 PM

Running 43:59 intensity: (1:57 @0) + (9:36 @1) + (15:13 @2) + (17:13 @3) 9.29 km (4:44 / km) +119m 4:27 / km
ahr:159 max:179 shoes: Nike Pegasus 36

Cruisey round the hillest route I could get which says something

9 PM

Strength & Conditioning 15:00 [1]

Stretching/Rolling 20:00 [0]

Monday Jan 13 #

4 PM

Running 27:10 intensity: (3:09 @0) + (10:41 @1) + (11:23 @2) + (1:57 @3) 5.07 km (5:22 / km) +36m 5:11 / km
ahr:149 max:166 shoes: Nike Pegasus 36

Tryna shift some big hammy doms from the gym

Stretching/Rolling 30:00 [0]

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