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Training Log Archive: BenSquire

In the 7 days ending Oct 4:

activity # timemileskm+mload
  Cycling4 3:02:4013.4
  Strength & Conditioning2 1:21:371.9
  Running3 59:13 7.79(7:36) 12.54(4:43) 219.2
  Stretching/Rolling2 30:00
  Total7 5:53:30 7.79 12.54 234.5
  [1-5]5 2:23:24

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MoTuWeThFrSaSu

Sunday Oct 4 #

5 PM

Cycling 1:32:46 intensity: (27:28 @0) + (45:04 @1) + (12:03 @2) + (8:11 @3)
ahr:144 max:175

40.17 km (26.0 kph) +231m

Evening spin. Planned to go spin at the gym but it closed at 5 rather than 6 so went out on an actual bike. Nice evening and feeling pretty good.

Saturday Oct 3 #

4 PM

Cycling (Spinning) 30:00 intensity: (29:59 @0) + (1 @3)
ahr:123 max:135

30 misn of spinning tryna get rid of the doms and beefing up the day a bit

Running 28:30 intensity: (37 @0) + (4:27 @1) + (15:22 @2) + (8:04 @3) 6.01 km (4:44 / km)
ahr:162 max:175 shoes: Saucony Ride ISO 2

Easy 30

Massive improvement today, not sure why... First 15 mins no feeling at all from the foot then only a slight ache in the second half. No idea how its improved so well basically overnight but tryna do the same things as I did yesterday to try and keep it feeling good.

Foot also pretty much fine afterwards which is quite different to Thursday where it got worse after running
10 PM

Stretching/Rolling 15:00 [0]

Friday Oct 2 #

4 PM

Running 4:24 intensity: (38 @0) + (1:19 @1) + (2:08 @2) + (19 @3) 0.95 km (4:38 / km) +2m 4:36 / km
ahr:151 max:179 shoes: Saucony Ride ISO 2

Foot quite sore on the way there, slightly less on the way back

Cycling 29:54 intensity: (25:19 @0) + (2:06 @1) + (1:19 @2) + (1:10 @3)
ahr:129 max:177

Strength & Conditioning 1:06:37 intensity: (1:05:08 @0) + (57 @1) + (32 @3)
ahr:108 max:148

Running 4:21 intensity: (24 @0) + (1:59 @1) + (58 @2) + (1:00 @3) 0.9 km (4:50 / km)
ahr:151 max:159 shoes: Saucony Ride ISO 2

Thursday Oct 1 #

5 PM

Running 21:58 intensity: (33 @0) + (1:46 @1) + (9:02 @2) + (10:37 @3) 4.67 km (4:42 / km)
ahr:166 max:178 shoes: Saucony Ride ISO 2

test jog 3

Had hoped this enforced time off would have foxed my foot but apparently just made it a bit worse. 3-4 to start with then about 1-2 after that. Quite sore afterwards aswell, seemed to tighten up sorely even with icing. Not where I want it to be, might see the physio soon
8 PM

Strength & Conditioning 15:00 [1]

Stretching/Rolling 15:00 [0]

Wednesday Sep 30 #

5 PM

Cycling 30:00 [0]
ahr:106 max:130

gentle spin. Still a bit bunged up and coughing but worth doing

Monday Sep 28 #

Note

Feeling a bit better but still not up for any exercise

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