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Training Log Archive: BenSquire

In the 7 days ending Nov 28:

activity # timemileskm+mload
  Running7 4:56:15 36.71(8:04) 59.08(5:01) 31054.1
  Strength & Conditioning2 2:00:00
  Orienteering1 49:30 5.49(9:01) 8.84(5:36) 22516.5
  Stretching/Rolling1 15:00
  Total7 8:00:45 42.2 67.91 53570.6
  [1-5]7 5:09:32

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MoTuWeThFrSaSu

Sunday Nov 28 #

3 PM

Running 1:21:34 intensity: (11:50 @0) + (1:01:57 @1) + (2:55 @2) + (4:52 @3) 16.75 km (4:52 / km) +89m 4:45 / km
ahr:146 max:160 shoes: Inov8 X-Talon G210

Snowy long run. With Dad for the first 35 then he headed back. Feeling a bit tired throughout and bonked a bit in the last 10 but got it done. Really nice route with all the snow which is always a positive.

Easier week next week going into the Percy pud on Sunday. Feeling like I'm in decent shape so will be interesting to see how much fast I am than 6 weeks ago.

Saturday Nov 27 #

6 PM

Running warm up/down 15:42 intensity: (57 @0) + (10:25 @1) + (2:56 @2) + (1:24 @3) 2.74 km (5:43 / km) +48m 5:16 / km
ahr:148 max:166 shoes: Inov8 oroc 280

Orienteering 49:30 intensity: (2:53 @1) + (35:26 @2) + (11:11 @3) 8.84 km (5:36 / km) +225m 4:58 / km
ahr:166 max:182 shoes: Inov8 oroc 280

BNOC - 1st M18 - 3rd on Course

was frozen warming up and wasn't looking forward to it at all but 2 thermals and a coat and I was just about warm enough by the start. Not great direction out the start and ended up too high to 1 losing ~30s. small misses on 2 and 3 but then settled into it a it.4 and 5 all clean but then poor route and then execution to 6 and lost 90s. No idea where I was on the way to 7 and was lucky to find it but still lost 30s there. Clean from there though and think I got the right rc to 13 even if it was close.

Not the greatest run but fairly solid and nice to take the win even if it wasn't exactly a stacked field. Never really felt like i got going physically so nice to know theres a bit more in there.

route

Running warm up/down 14:40 intensity: (28 @0) + (26 @1) + (13:34 @2) + (12 @3) 2.64 km (5:34 / km) +51m 5:04 / km
ahr:157 max:168 shoes: Inov8 oroc 280

Friday Nov 26 #

5 PM

Running 30:41 intensity: (1:37 @0) + (19:37 @1) + (7:15 @2) + (2:12 @3) 6.35 km (4:50 / km) +12m 4:47 / km
ahr:151 max:164 shoes: Saucony Ride ISO 2

easy 30 w/ Dad. Feeling ok just a bit tired

Thursday Nov 25 #

5 PM

Running 38:50 intensity: (3:05 @0) + (27:40 @1) + (5:56 @2) + (2:09 @3) 8.03 km (4:50 / km) +71m 4:38 / km
ahr:147 max:162 shoes: Saucony Ride ISO 2

easy round the roads then to gym. feeling mentally pretty tired but legs moving ok

Strength & Conditioning 1:00:00 [0]

Stretching/Rolling 15:00 [0]

Running 4:16 intensity: (4:14 @0) + (1 @1) + (1 @3) 0.91 km (4:41 / km)
ahr:126 max:140 shoes: Nike Pegasus 36 #2

Wednesday Nov 24 #

6 PM

Running warm up/down 16:59 intensity: (1:48 @0) + (6:17 @1) + (7:43 @2) + (1:11 @3) 3.39 km (5:01 / km)
ahr:152 max:170 shoes: Nike Pegasus 36 #2

Running 23:27 intensity: (5:20 @0) + (3:14 @1) + (2:32 @2) + (6:48 @3) + (5:33 @4) 3.98 km (5:53 / km)
ahr:162 max:192 shoes: Nike Pegasus 36 #2

BHS session

8 min tempo then 5 x 300. Sat fairly comfortable in the 2nd/ back group on the tempo and avg 3:17s which was nice. Into groups of 3 for the 300s and was moving decently on those aswell. ~2:50s, just tying up slightly on the last couple. Good work though, feeling fit

Running 14:34 intensity: (38 @0) + (4:54 @1) + (7:02 @2) + (2:00 @3) 2.8 km (5:12 / km)
ahr:154 max:165 shoes: Nike Pegasus 36 #2

Tuesday Nov 23 #

4 PM

Running 47:00 intensity: (4:11 @0) + (17:55 @1) + (20:28 @2) + (4:26 @3) 9.63 km (4:53 / km) +36m 4:47 / km
ahr:152 max:164 shoes: Saucony Ride ISO 2

Easy mileage. Feeling pretty shit for the first 20 mins but then perked up after that. Cold one

Monday Nov 22 #

6 PM

Running 4:20 intensity: (1:19 @0) + (57 @1) + (1:18 @2) + (46 @3) 0.95 km (4:33 / km) +4m 4:27 / km
ahr:142 max:160 shoes: Nike Pegasus 36 #2

to gym. v cold

Strength & Conditioning 1:00:00 [0]

Running 4:12 intensity: (46 @0) + (3:17 @1) + (9 @3) 0.89 km (4:43 / km)
ahr:140 max:155 shoes: Nike Pegasus 36 #2

home from gym. still cold

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