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Training Log Archive: BenSquire

In the 7 days ending Feb 6, 2020:

activity # timemileskm+mload
  Cycling3 2:36:5332.5
  Running5 1:39:30 12.31(8:05) 19.8(5:01) 5630.4
  Orienteering2 1:30:57 5.61(16:14) 9.02(10:05) 25118.5
  Stretching/Rolling4 1:04:55
  Total9 6:52:15 17.91 28.83 30781.5
  [1-5]7 5:09:44

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FrSaSuMoTuWeTh

Thursday Feb 6, 2020 #

3 PM

Running 15:01 intensity: (4:23 @0) + (9:54 @1) + (44 @3) 3.1 km (4:51 / km)
ahr:140 max:151 shoes: Nike Pegasus 36

Easy test jog on the treadmill. Still pretty niggly (mostly some tight hip flexors) but knee completely fine. Happy days. Just gonna ease back into training and should be fine hopefully
C • rapid 3

Cycling 7:00 [1]
ahr:131 max:136

Cycling 44:26 intensity: (5:53 @0) + (6:40 @1) + (19:29 @2) + (12:02 @3) + (22 @4)
ahr:155 max:184

Session on the Wattbike- 3x10(2) then 5x1(30s)

Was working pretty hard on this even if the hr doesn't suggest that. Got a nice progression on both the 10s and the 1s and was happy with how I felt.

Sweaty work

Cycling 15:08 [1]
ahr:112 max:123

9 PM

Stretching/Rolling 15:00 [0]

Wednesday Feb 5, 2020 #

4 PM

Running 4:51 intensity: (1:15 @0) + (33 @1) + (3:00 @2) + (3 @3) 1.02 km (4:45 / km) +2m 4:42 / km
ahr:149 max:164

Planned to jog to and from the gym just as a test to see how the pain was and assess from there. Was pleasantly surprised to find no pain which was very nice. Quite niggly but to be expected.

Cycling 51:01 intensity: (36:55 @1) + (6:09 @2) + (5:33 @3) + (2:24 @4)
ahr:133 max:177

Stretching/Rolling 15:00 [0]

Running 5:01 intensity: (1:01 @0) + (3:45 @1) + (1 @2) + (14 @3) 1.02 km (4:54 / km)
ahr:143 max:152

Tuesday Feb 4, 2020 #

3 PM

Cycling 39:18 intensity: (28:26 @1) + (5:45 @2) + (3:00 @3) + (2:07 @4)
ahr:123 max:170

Easy spin. Can't really remember much about this

Stretching/Rolling 14:55 [0]

Monday Feb 3, 2020 #

Note
(injured) (rest day)

Knee still pretty bad so obviously no training. Accepted there was no chance it'd be fit for an indoor race on Wednesday which is a shame cause I was looking forward to that

Sunday Feb 2, 2020 #

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, 2020 #

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, 2020 #

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

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