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Training Log Archive: BenSquire

In the 7 days ending Feb 2:

activity # timemileskm+mload
  Running6 3:31:59 27.5(7:42) 44.26(4:47) 20772.6
  Orienteering2 1:30:57 5.61(16:14) 9.02(10:05) 25118.5
  Strength & Conditioning2 1:21:408.2
  Stretching/Rolling4 1:05:00
  Total11 7:29:36 33.11 53.28 45899.3
  [1-5]8 5:50:58

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MoTuWeThFrSaSu

Sunday Feb 2 #

10 AM

Running 6:14 intensity: (1:22 @0) + (1:57 @1) + (2:16 @2) + (39 @3) 0.41 km (15:23 / km)
ahr:145 max:164 shoes: Inov8 X-Talon 212 #3

Orienteering 47:15 intensity: (9:43 @0) + (13:01 @1) + (17:32 @2) + (6:59 @3) 5.78 km (8:10 / km) +125m 7:22 / km
ahr:149 max:172 (injured) shoes: Inov8 X-Talon 212 #3

Knee still not 100% but wasn't too noticeable for the first few courses but then got quite a lot worse on the third one. Stopped there and just walked round a course in the afternoon.

Really happy with how my nav is at the moment, seems to be pretty clean and going through the processes well. Just gotta see how it is when under a bit of pressure

Saturday Feb 1 #

11 AM

Running warm up/down 16:22 intensity: (3:00 @0) + (48 @1) + (12:17 @2) + (17 @3) 2.69 km (6:05 / km) +12m 5:57 / km
ahr:150 max:165 shoes: Nike Pegasus 36

Running 20:11 intensity: (2:00 @3) + (18:02 @4) + (9 @5) 5.17 km (3:54 / km) +40m 3:45 / km
ahr:170 max:182 shoes: Adidas distancestar

Notts School XC Champs - 2nd

Pretty terrible quality so aim was just to beat finaly as pretty much had qualification wrapped up. Sat infrount of him for the first two laps then he kinda gave up so just cruised in from there.

Back of the L leg started niggling about a 1k in. Thought it was the top of the calf at first but then was a bit more hamstring related. Wasn't too bad during the race then pretty painful on the wd so cut that short

Running 3:45 intensity: (12 @0) + (9 @1) + (54 @2) + (2:30 @3) 0.66 km (5:39 / km) +2m 5:34 / km
ahr:163 max:175 shoes: Nike Pegasus 36

2 PM

Orienteering 43:42 intensity: (9:20 @0) + (14:55 @1) + (13:54 @2) + (5:33 @3) 3.24 km (13:30 / km) +126m 11:18 / km
ahr:147 max:173 shoes: Inov8 X-Talon 212 #3

Control Pick round Big Moor.

Actually oing quite nicely in this, a bit hesitant but no major errors. Then managed to lose my compass without realising. Stopped to the my lase, realised I didn't have my compass then ran around for 20 minutes unsuccessfully trying to find it. Sad times :(

Knee was manageable in terrain but worse on the paths

Friday Jan 31 #

4 PM

Running 28:05 intensity: (1:27 @0) + (5:33 @1) + (19:30 @2) + (1:35 @3) 5.73 km (4:54 / km)
ahr:152 max:164 shoes: Nike Pegasus 36

Nice and easy before xc tommorow- everything feeling not too bad if a bit tired
10 PM

Stretching/Rolling 20:00 [0]

Priming

Thursday Jan 30 #

4 PM

Running 48:01 intensity: (4:24 @0) + (10:40 @1) + (27:56 @2) + (5:01 @3) 9.92 km (4:51 / km) +50m 4:43 / km
ahr:152 max:169 shoes: Nike Pegasus 36

Nice and easy. Legs feeling a bit tired to start with but woke up an feeling decent by the end. Plantars have been slightly sore the past few days so just need to keep an eye on that
9 PM

Strength & Conditioning 25:00 [1]

Stretching/Rolling 10:00 [0]

Tuesday Jan 28 #

4 PM

Running warm up/down 12:53 intensity: (2:29 @0) + (7:35 @1) + (1:34 @2) + (1:15 @3) 2.6 km (4:58 / km)
ahr:143 max:155 shoes: Nike Pegasus 36

Running 39:03 intensity: (15 @0) + (31 @1) + (2:43 @2) + (17:19 @3) + (18:15 @4) 9.78 km (4:00 / km)
ahr:176 max:186 shoes: Nike Pegasus 36

3 x 8(2), 2 x 4(1)

Nice session, felt nice and comfy on the 8s then turned it up a bit on the 4s. Nice big session in the bank.

On a pretty big rolling week so think I'll probably take a rest tomorrow. Got the schools XC on Saturday so want to be pretty competitive in that

Running warm up/down 9:55 intensity: (49 @0) + (6:31 @1) + (1:16 @2) + (1:19 @3) 1.91 km (5:12 / km) +3m 5:09 / km
ahr:146 max:155 shoes: Nike Pegasus 36

9 PM

Stretching/Rolling 15:00 [0]

Monday Jan 27 #

3 PM

Strength & Conditioning 56:40 [1]
ahr:100 max:132

Running 27:30 intensity: (37 @0) + (5:36 @1) + (19:50 @2) + (1:27 @3) 5.4 km (5:06 / km) +100m 4:40 / km
ahr:153 max:167 shoes: Nike Pegasus 36

10 PM

Stretching/Rolling 20:00 [0]

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