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Training Log Archive: BenSquire

In the 7 days ending Oct 11:

activity # timemileskm+mload
  Cycling5 5:50:3830.3
  Strength & Conditioning2 2:00:0012.0
  Running4 1:12:04 9.13(7:54) 14.69(4:54) 13919.5
  Stretching/Rolling4 1:10:00
  Drills1 15:00 0.28(54:15) 0.44(33:42)0.4
  Total12 10:27:42 9.41 15.14 13962.1
  [1-5]8 5:40:43

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MoTuWeThFrSaSu

Sunday Oct 11 #

12 PM

Cycling 2:53:18 intensity: (1:08:53 @0) + (1:05:36 @1) + (29:02 @2) + (9:47 @3)
ahr:142 max:176

65.68 km (22.7 kph) +632m

Family were going out to Market Bosworth so decided to get a lift out there and cycled back. Fist hour was nice then started to fade in the second hour then a big grind in the last 50 mins. Good fun though, quite enjoying cycling

Saturday Oct 10 #

2 PM

Running 36:55 intensity: (1:08 @0) + (4:21 @1) + (23:31 @2) + (7:55 @3) 7.18 km (5:08 / km) +101m 4:48 / km
ahr:162 max:177 shoes: Saucony Ride ISO 2

Easy sharphill with dad. Everything feeling pretty good which was nice. Going up to aviemore in half term so the main aim is not to get injured before then cause I don't think I could handle being up there and not being able to orienteer
10 PM

Stretching/Rolling 20:00 [0]

Friday Oct 9 #

4 PM

Cycling warm up/down 18:35 intensity: (17:47 @0) + (35 @1) + (8 @2) + (5 @3)
ahr:120 max:157

Cycling 36:15 intensity: (5:02 @0) + (5:41 @1) + (23:05 @2) + (2:27 @3)
ahr:154 max:175

A few ramp ups at the beginning then 2 * 15 (30s)

Big mental grind. Pretty grim but got through it alright. ~160Ws on the 15s

Cycling warm up/down 12:30 [1]

Thursday Oct 8 #

3 PM

Running 12:44 intensity: (52 @0) + (4:58 @1) + (5:34 @2) + (1:20 @3) 2.82 km (4:31 / km) +2m 4:30 / km
ahr:155 max:183 shoes: Saucony Ride ISO 2

Forgot my mask and was too cheep to pay the £1 to get one so went back home to get one instead. Foot feeling a bit better than yesterday
4 PM

Strength & Conditioning 1:00:00 [1]
ahr:117 max:149

Running 4:17 intensity: (20 @0) + (1:05 @1) + (2:22 @2) + (30 @3) 0.92 km (4:41 / km)
ahr:155 max:173 shoes: Saucony Ride ISO 2

10 PM

Stretching/Rolling 15:00 [0]

Wednesday Oct 7 #

6 PM

Cycling 20:00 [0]
ahr:106 max:119

Running 18:08 intensity: (1:21 @0) + (5:29 @1) + (10:24 @2) + (54 @3) 3.77 km (4:49 / km) +36m 4:35 / km
ahr:155 max:170 shoes: Saucony Ride ISO 2

Started spinning then got the test results back negative so went out for a short jog. R foot feeling alright but L foot a bit sore. Feeling a but tired
10 PM

Stretching/Rolling 15:00 [0]

Tuesday Oct 6 #

4 PM

Cycling 45:00 [0]
ahr:107 max:121

Easy spin in the kitchen

Drills 15:00 intensity: (11:36 @0) + (3:17 @1) + (7 @3) 0.44 km (33:42 / km)
ahr:124 max:154

Then a few drills in the garden

Monday Oct 5 #

4 PM

Cycling 45:00 [0]
ahr:118 max:129

Sisters got some covid symptoms so having to self isolate at least till we get the results back. Not too bad but not ideal, think im gonna get pretty bored of the rollers

Foot feeling perfect today and would have ran if I could.

Strength & Conditioning 1:00:00 [1]

11 PM

Stretching/Rolling 20:00 [0]

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