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Training Log Archive: BenSquire

In the 7 days ending Nov 8:

activity # timemileskm+mload
  Running6 5:16:48 39.51(8:01) 63.58(4:59) 31382.3
  Strength & Conditioning3 3:05:00
  Stretching/Rolling5 1:35:00
  Total11 9:56:48 39.51 63.58 31382.3
  [1-5]6 4:51:17

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MoTuWeThFrSaSu

Sunday Nov 8 #

3 PM

Running 1:08:36 intensity: (1:58 @0) + (17:50 @1) + (39:49 @2) + (8:59 @3) 14.46 km (4:45 / km) +49m 4:40 / km
ahr:158 max:179 shoes: Saucony Ride ISO 2

Easy Long Run on the Golf course then down the canal. Managed to mess up the segment for the 3rd time, 1s off ffs, so might just take the L and move on. Feeling pretty good actually, calves and ITBs a bit tight but other than that moving well. Solid week, building up the mileage well.

Saturday Nov 7 #

4 PM

Running warm up/down 20:16 intensity: (7:16 @0) + (7:02 @1) + (4:13 @2) + (1:45 @3) 3.26 km (6:13 / km)
ahr:143 max:162 shoes: Nike Pegasus 36 #2

Running 23:02 intensity: (11 @0) + (10 @1) + (18 @2) + (15:57 @3) + (6:26 @4) 6.0 km (3:50 / km)
ahr:182 max:189 shoes: Nike Pegasus 36 #2

4 x 5 (1)

Had planned 5 reps but got distracted by the Vuelta and had to cut it short when it was pitch black on the ankle- twisty section of the loop. Felt really good on the first rep but then could never get back to that pace and just struggled a bit for the rest of the session. Decent overall though.

Running warm up/down 14:33 intensity: (26 @0) + (4:40 @1) + (8:27 @2) + (1:00 @3) 2.8 km (5:12 / km) +2m 5:11 / km
ahr:155 max:163 shoes: Nike Pegasus 36 #2

6 PM

Stretching/Rolling 20:00 [0]

Friday Nov 6 #

8 PM

Strength & Conditioning 1:00:00 [0]
(rest day)

Stretching/Rolling 15:00 [0]

Thursday Nov 5 #

4 PM

Running 53:33 intensity: (2:04 @0) + (17:30 @1) + (23:05 @2) + (10:54 @3) 11.12 km (4:49 / km) +29m 4:45 / km
ahr:155 max:179 shoes: Saucony Ride ISO 2

Easy 50 up to the golf course then down the canal. Nice route and just about managed to beat the dark. Managed to mess up a segment again, will be back though

Wednesday Nov 4 #

4 PM

Running 42:16 intensity: (1:09 @0) + (16:23 @1) + (19:28 @2) + (5:16 @3) 8.75 km (4:50 / km) +1m 4:50 / km
ahr:153 max:162 shoes: Saucony Ride ISO 2

Easy along the river then down the canal a bit. Feeling pretty good and a nice sunset which was v pleasent

Strength & Conditioning 1:00:00 [0]

more plyo based now im at home
8 PM

Stretching/Rolling 20:00 [0]

Tuesday Nov 3 #

7 PM

Running warm up/down 8:49 intensity: (6:02 @0) + (2:04 @1) + (23 @2) + (20 @3) 1.47 km (5:59 / km) +22m 5:34 / km
ahr:132 max:157 shoes: Nike Pegasus 36 #2

Running 39:02 intensity: (1:54 @0) + (14:31 @1) + (9:02 @2) + (10:11 @3) + (3:24 @4) 6.76 km (5:46 / km) +193m 5:03 / km
ahr:160 max:191 shoes: Nike Pegasus 36 #2

Hill session w/ the Rushcliffe group

Last session before lockdown. Was a late planned session so couldn't use the track as taht was already full so did hill reps. Random lengths but worked hard, maybe a bit short effort wise for this time of year but was a good enough session

Running warm up/down 14:42 intensity: (1:32 @0) + (9:28 @1) + (2:39 @2) + (1:03 @3) 2.47 km (5:57 / km) +14m 5:47 / km
ahr:147 max:160 shoes: Nike Pegasus 36 #2

10 PM

Stretching/Rolling 20:00 [0]

Monday Nov 2 #

4 PM

Running 27:29 intensity: (2:21 @0) + (10:35 @1) + (12:40 @2) + (1:53 @3) 5.57 km (4:56 / km) +3m 4:56 / km
ahr:152 max:168 shoes: Saucony Ride ISO 2

25 pre gym

Strength & Conditioning 1:05:00 [0]
ahr:104 max:138

Gym absolutely rammed for some reason. Seemed to be a mixture of people who decided now was a good time to start going to the gym and people who are about to lose their personality now gyms are closing...

Gave up after 45 mins as you couldn't get anything you needed so just went home and finished it off there

Running 4:30 intensity: (38 @0) + (3:11 @1) + (4 @2) + (22 @3) + (15 @4) 0.92 km (4:53 / km)
ahr:145 max:191 shoes: Saucony Ride ISO 2

10 PM

Stretching/Rolling 20:00 [0]

lots of work on the calves and ITB

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