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Training Log Archive: BenSquire

In the 7 days ending Dec 5, 2021:

activity # timemileskm+mload
  Running6 4:29:32 35.66(7:34) 57.39(4:42) 32176.5
  Strength & Conditioning1 1:00:00
  Total6 5:29:32 35.66 57.39 32176.5
  [1-5]6 3:53:56

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MoTuWeThFrSaSu

Sunday Dec 5, 2021 #

8 AM

Running warm up/down 20:45 intensity: (56 @0) + (2:02 @1) + (17:17 @2) + (30 @3) 3.46 km (6:00 / km) +21m 5:49 / km
ahr:158 max:175 shoes: Nike Pegasus 36 #2

Running race 33:51 intensity: (45 @1) + (1:42 @2) + (7:06 @3) + (23:50 @4) + (28 @5) 10.0 km (3:23 / km) +37m 3:19 / km
ahr:172 max:189 shoes: Nike Vaporfly Next%

Percy Pud 10k - 33:50

so good. Went into this aiming for ~35 but mostly just interested to see how much I'd improved since Newport. Pretty cold warming up with a freezing wind the one direction but luckily didn't have to stand around too long in just a vest. In a big group going slightly faster than planned through to 4k but feeling good so stuck with them for the windshield. Group slowed into the 4th k so I went off the front a bit to pick up the pace. Through 5k in 17:13 which is a 2s PB then turned around and got the wind behind us. 2 fast k there then slowed a bit again as it got a bit more undulating after 5 miles. Suffering a bit but knew I was on for a great time if I could just stick with the couple people I was with. Only really did the maths on the time with 1k to go and knew I was close to sub 34 so kept pushing and ended up comfortably under it.

Super happy with the run and excited to see what kind of shape I can get into from here. Have a 5k in a couple weeks that I'll probably run, will be interesting to see how close I can get to sub 16.

Running warm up/down 23:21 intensity: (2:47 @0) + (7:38 @1) + (11:20 @2) + (1:36 @3) 3.32 km (7:02 / km) +77m 6:18 / km
ahr:150 max:174 shoes: Nike Pegasus 36 #2

Saturday Dec 4, 2021 #

12 PM

Running 22:32 intensity: (1:51 @0) + (4:24 @1) + (15:38 @2) + (39 @3) 4.99 km (4:31 / km) +29m 4:23 / km
ahr:157 max:171 shoes: Nike Pegasus 36 #2

chill 20 shakeout before tomorrow. late night so not feeling the most prime but moving along nicely. hr still fairly high though

Friday Dec 3, 2021 #

4 PM

Running 36:20 intensity: (3:10 @0) + (11:58 @1) + (17:53 @2) + (3:19 @3) 7.31 km (4:58 / km) +12m 4:56 / km
ahr:155 max:185 shoes: Nike Pegasus 36 #2

easy 30 + 5 * 200

feeling fairly poor again. stomach a bit off and just feeling fairly tired. moving ok on the strides though

Thursday Dec 2, 2021 #

4 PM

Running 43:37 intensity: (8:19 @0) + (4:46 @1) + (27:39 @2) + (2:53 @3) 9.17 km (4:45 / km) +14m 4:43 / km
ahr:147 max:167 shoes: Saucony Ride ISO 2

Easy 45. Feeling fairly tired and hr a bit high

Tuesday Nov 30, 2021 #

4 PM

Running warm up/down 19:53 intensity: (9:16 @0) + (7:57 @1) + (2:07 @2) + (33 @3) 3.06 km (6:29 / km) +25m 6:14 / km
ahr:138 max:161 shoes: Nike Pegasus 36 #2

Running 30:29 intensity: (1:32 @0) + (3:03 @1) + (3:16 @2) + (16:12 @3) + (6:26 @4) 8.01 km (3:48 / km) +50m 3:42 / km
ahr:174 max:193 shoes: Nike Vaporfly Next%

2,1,1,½ miles

Solid session. In the vaporflys to make sure they're feeling good before the 10k. 10k pace for the 2 felt pretty comfy which is positive then just working a bit harder on the 1s for ~5k pace. Nice 2:30 on the 800m at the end aswell.

Big rolling week. calming it down now before Sunday, will probably rest tomorrow.

Running 9:57 intensity: (40 @0) + (4:25 @1) + (4:04 @2) + (48 @3) 2.04 km (4:53 / km) +12m 4:44 / km
ahr:153 max:161 shoes: Nike Pegasus 36 #2

legs feeling a lot less beat up than usual after a session

Monday Nov 29, 2021 #

6 PM

Running 4:27 intensity: (46 @0) + (3:26 @1) + (15 @3) 0.94 km (4:43 / km) +4m 4:37 / km
ahr:145 max:155 shoes: Nike Pegasus 36 #2

Running 20:01 intensity: (4:59 @0) + (13:28 @1) + (11 @2) + (1:23 @3) 4.16 km (4:49 / km) +41m 4:35 / km
ahr:143 max:157 shoes: Nike Pegasus 36 #2

easy 20 on the treadmill. feeling pretty standard but much to cold to run outside

Strength & Conditioning 1:00:00 [0]

Running 4:19 intensity: (1:20 @0) + (2:17 @1) + (32 @2) + (10 @3) 0.92 km (4:42 / km)
ahr:140 max:159 shoes: Nike Pegasus 36 #2

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