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Training Log Archive: BenSquire

In the 7 days ending Feb 9:

activity # timemileskm+mload
  Cycling3 2:36:5332.5
  Running5 1:39:21 13.29(7:29) 21.39(4:39) 1322.9
  Strength & Conditioning1 1:04:106.4
  Stretching/Rolling3 44:55
  Orienteering1 36:09 3.32(10:53) 5.35(6:45) 18014.1
  Total7 6:41:28 16.61 26.74 19376.0
  [1-5]6 5:36:52

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MoTuWeThFrSaSu

Sunday Feb 9 #

1 PM

Running 28:02 [2] 6.46 km (4:20 / km)
shoes: Nike Pegasus 36

Decided to go for a run in the middle of the storm . Good fun till we turned into the wind and got blinded by hail. Was feeling alright but didn't have a coat and was getting pretty cold so just called it there

Saturday Feb 8 #

11 AM

Orienteering 36:09 intensity: (3:10 @0) + (2:22 @1) + (7:52 @2) + (21:53 @3) + (52 @4) 5.35 km (6:45 / km) +180m 5:47 / km
ahr:163 max:182 shoes: Inov8 X-Talon 212 #3

Bramcote Hills O

Nice and easy round it . Wasn't particularly hard bit still managed to get confused at one point

Running 12:12 intensity: (1:03 @0) + (1:08 @1) + (2:54 @2) + (3:53 @3) + (3:12 @4) + (2 @5) 2.78 km (4:23 / km)
ahr:166 max:193 shoes: Nike Pegasus 36

5 x 400 off 2 on the dirt track

Nice tester for the hamstring. All fine, some slight ache on the wd but think that's just being hyperconcious. Nice little track though, a bit slippy at the moment but should be quite nice in the summer

Running 9:12 intensity: (7:05 @2) + (2:07 @3) 1.9 km (4:51 / km) +11m 4:43 / km
ahr:162 max:172 shoes: Nike Pegasus 36

Friday Feb 7 #

3 PM

Running 25:02 intensity: (2:56 @0) + (18:34 @1) + (1:41 @2) + (1:51 @3) 5.1 km (4:55 / km)
ahr:142 max:170 shoes: Nike Pegasus 36

Building up on the treadmill - everything still feeling good

Strength & Conditioning 1:04:10 [1]
ahr:107 max:142

Thursday Feb 6 #

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

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 #

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 #

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 #

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

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