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Training Log Archive: BenSquire

In the 7 days ending Nov 1:

activity # timemileskm+mload
  Running7 5:31:11 36.15(9:10) 58.17(5:42) 93092.6
  Strength & Conditioning1 1:06:01
  Stretching/Rolling2 45:00
  Total9 7:22:12 36.15 58.17 93092.6
  [1-5]7 4:53:51

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MoTuWeThFrSaSu

Sunday Nov 1 #

3 PM

Running 1:05:00 intensity: (4:55 @0) + (26:59 @1) + (22:31 @2) + (10:35 @3) 11.12 km (5:51 / km) +390m 4:58 / km
ahr:154 max:178 shoes: Inov8 X-Talon 212 #3

Easy 65 round Colwick Woods w/ Dad. Feeling pretty knackered but managed to do the planned 65 and felt better afterwards.

Saturday Oct 31 #

4 PM

Running 43:51 intensity: (1:21 @0) + (5:24 @1) + (12:21 @2) + (24:45 @3) 9.92 km (4:25 / km)
ahr:165 max:176 shoes: Saucony Ride ISO 2

Steady 45 along the river. Feeling alright, few small niggles but nothing too worrying
10 PM

Stretching/Rolling 25:00 [0]

Friday Oct 30 #

4 PM

Running warm up/down 4:28 intensity: (1:20 @0) + (2:43 @1) + (1 @2) + (24 @3) 0.95 km (4:42 / km) +2m 4:39 / km
ahr:141 max:156 shoes: Nike Pegasus 36 #2

Strength & Conditioning 1:06:01 [0]
ahr:96 max:125

Standard gym things

Running warm up/down 4:30 intensity: (51 @0) + (3:38 @1) + (1 @3) 0.91 km (4:55 / km)
ahr:142 max:153 shoes: Nike Pegasus 36 #2

11 PM

Stretching/Rolling 20:00 [0]

Thursday Oct 29 #

7 PM

Running warm up/down 13:52 intensity: (4:13 @0) + (2:52 @1) + (5:36 @2) + (1:11 @3) 2.31 km (6:01 / km) +9m 5:54 / km
ahr:150 max:174 shoes: Nike Pegasus 36 #2

Running 32:39 intensity: (3:22 @0) + (3:19 @1) + (1:56 @2) + (7:06 @3) + (16:56 @4) 7.43 km (4:24 / km) +3m 4:23 / km
ahr:175 max:193 shoes: Nike Pegasus 36 #2

4 x 6 mins (3)

Back at Rushcliffe training for the first time in about 9 months so was nice to be running with a group again. Felt pretty comfy on the first rep in a nice group then got a bit grindier after that. Good session though pretty pleased with it.

Running ~1700m which is ~3:25 pace

Running warm up/down 11:47 intensity: (2:41 @0) + (7:10 @1) + (1:16 @2) + (40 @3) 2.08 km (5:40 / km)
ahr:144 max:158 shoes: Nike Pegasus 36 #2

Wednesday Oct 28 #

7 AM

Running 48:04 intensity: (7:36 @0) + (15:58 @1) + (18:53 @2) + (5:37 @3) 5.76 km (8:21 / km) +365m 6:20 / km
ahr:152 max:181 shoes: Inov8 X-Talon 212 #3

Bit of pentlands before heading home.

Was v v windy on the tops and was struggling to breath without turning away from the wind. Felt pretty lightheaded after that so left dad to climb back up and just contoured round back to the car to avoid the wind again

Tuesday Oct 27 #

7 PM

Running warm up/down 5:31 intensity: (1:55 @0) + (2:14 @1) + (56 @2) + (26 @3) 1.0 km (5:30 / km)
ahr:135 max:160 shoes: Nike Pegasus 36 #2

Running 27:55 intensity: (2:18 @0) + (5:39 @1) + (2:11 @2) + (10:08 @3) + (7:39 @4) 5.53 km (5:03 / km)
ahr:169 max:192 shoes: Nike Pegasus 36 #2

5 x 1k off 6 w/ Angus

Cool little set up on a training group my dad used to do when he was my age. Hanging onto Angus for most of the session, not feeling the quickest but some alright paces

Running warm up/down 13:55 intensity: (1:53 @0) + (9:38 @1) + (1:15 @2) + (1:09 @3) 2.38 km (5:51 / km)
ahr:146 max:158 shoes: Nike Pegasus 36 #2

Monday Oct 26 #

9 AM

Running 59:39 intensity: (4:55 @0) + (15:11 @1) + (27:42 @2) + (11:51 @3) 8.79 km (6:47 / km) +162m 6:13 / km
ahr:157 max:177 shoes: Inov8 X-Talon 212 #3

V marshy run along the coast, nice views but v wet

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