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Training Log Archive: BenSquire

In the 7 days ending Apr 27, 2020:

activity # timemileskm+mload
  Running6 4:39:36 37.98(7:22) 61.12(4:34) 402103.4
  Strength & Conditioning3 2:00:0012.0
  Stretching/Rolling5 1:35:00
  Cycling2 1:18:001.6
  Total14 9:32:36 37.98 61.12 402117.0
  [1-5]9 6:36:02

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TuWeThFrSaSuMo

Monday Apr 27, 2020 #

1 PM

Running 42:39 intensity: (57 @0) + (16:21 @1) + (22:03 @2) + (3:18 @3) 8.83 km (4:50 / km) +126m 4:31 / km
ahr:155 max:172 shoes: Saucony Ride ISO 2

5 PM

Strength & Conditioning 50:00 [1]

Sunday Apr 26, 2020 #

Event: Junior Sprint Selection Race
 
4 PM

Running warm up/down 15:58 intensity: (4:15 @0) + (6:56 @1) + (3:42 @2) + (1:05 @3) 3.13 km (5:06 / km) +2m 5:05 / km
ahr:145 max:164 shoes: Nike Pegasus 36

Running 19:42 intensity: (20 @0) + (2:10 @1) + (3:32 @2) + (8:14 @3) + (5:26 @4) 4.75 km (4:09 / km)
ahr:174 max:191 shoes: Nike Pegasus 36

5 x 800m (90s)

Shorter session getting some lactic. Feeling a bit tired but the times good enough considering the lack of speed work. Most lactic I've had at the end of a session for a while

Running warm up/down 12:38 intensity: (21 @0) + (2:19 @1) + (9:45 @2) + (13 @3) 2.55 km (4:57 / km)
ahr:157 max:168 shoes: Nike Pegasus 36

11 PM

Stretching/Rolling 20:00 [0]

Saturday Apr 25, 2020 #

Event: Spring in the Lakes Middle distance event
 
4 PM

Cycling 53:00 intensity: (42:51 @0) + (8:44 @1) + (1:25 @3)
ahr:128 max:152

201k 22.8 kph +66m

Easy spin with Dad. Nice weather and route
10 PM

Strength & Conditioning 10:00 [1]

Stretching/Rolling 15:00 [0]

Friday Apr 24, 2020 #

12 PM

Running 1:03:28 intensity: (43 @0) + (1:17 @1) + (4:24 @2) + (57:04 @3) 14.81 km (4:17 / km) +47m 4:13 / km
ahr:177 max:185 shoes: Saucony Ride ISO 2

Steady hour along the river. New route which was nice and feeling decent. Pretty heatsroked by the end though so a grindy last 10
11 PM

Stretching/Rolling 20:00 [0]

Thursday Apr 23, 2020 #

4 PM

Running 31:19 intensity: (3:39 @0) + (2:30 @1) + (20:37 @2) + (4:33 @3) 6.53 km (4:48 / km) +99m 4:27 / km
ahr:157 max:178 shoes: Saucony Ride ISO 2

Easy 30

Feeling pretty tired but nothing from the hamstring although it was slightly sore in the evening

Strength & Conditioning 1:00:00 [1]

11 PM

Stretching/Rolling 20:00 [0]

Wednesday Apr 22, 2020 #

12 PM

Running warm up/down 9:48 intensity: (2:24 @0) + (4:40 @1) + (2:21 @2) + (23 @3) 2.01 km (4:53 / km)
ahr:144 max:165 shoes: Nike Pegasus 36

Running 34:01 intensity: (7 @0) + (1:30 @1) + (1:59 @2) + (7:39 @3) + (22:46 @4) 8.2 km (4:09 / km) +5m 4:08 / km
ahr:183 max:193 shoes: Nike Pegasus 36

3 x 10 (2)

Pretty tough session but managed to get into a decent rhythm and just work away. 3:52s for each rep which is good enough. Nothing from the hamstring so happy days

Running warm up/down 9:27 intensity: (20 @0) + (31 @1) + (8:30 @2) + (6 @3) 1.93 km (4:53 / km)
ahr:162 max:170 shoes: Nike Pegasus 36

11 PM

Stretching/Rolling 20:00 [0]

Tuesday Apr 21, 2020 #

11 AM

Running 40:36 intensity: (37 @0) + (1:22 @1) + (19:50 @2) + (18:47 @3) 8.38 km (4:51 / km) +124m 4:31 / km
ahr:168 max:183 shoes: Saucony Ride ISO 2

Easy round sharphill. hr a lot higher than I'd have expected but not too bothered. Hamstring pretty much completely fine
5 PM

Cycling (Spinning) 25:00 [0]
ahr:116 max:134

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