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Training Log Archive: BenSquire

In the 7 days ending Feb 12, 2023:

activity # timemileskm+mload
  Running6 5:56:32 47.82(7:27) 76.96(4:38) 676104.6
  Strength & Conditioning2 1:36:00
  Drills1 1:00:00 1.85(32:24) 2.98(20:08)
  Elliptical2 50:004.0
  Orienteering1 42:33 4.49(9:28) 7.23(5:53) 22213.0
  Cycling1 29:09
  Total9 10:34:14 54.17 87.18 898121.7
  [1-5]8 6:35:30

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MoTuWeThFrSaSu

Sunday Feb 12, 2023 #

12 PM

Running warm up/down 4:37 intensity: (2:02 @0) + (41 @1) + (1:29 @2) + (25 @3) 0.9 km (5:08 / km) +23m 4:33 / km
ahr:134 max:166 shoes: Inov8 oroc 280

Orienteering 42:33 intensity: (1:16 @0) + (9:00 @1) + (20:07 @2) + (12:07 @3) + (3 @4) 7.23 km (5:53 / km) +222m 5:06 / km
ahr:157 max:180 shoes: Inov8 oroc 280

CSC heat - mp

running off about 3 hours sleep so not feeling fresh in the slightest so just a steady round. nothing awful, nothing amazing, definitely stuff to work on. didn't see 19 on the map with the bent lines

Running 41:29 intensity: (15:00 @0) + (20:07 @1) + (6:22 @2) 7.12 km (5:49 / km) +239m 4:59 / km
ahr:137 max:164 shoes: Salomon Sense Ride 4

jog round with dad. Nice catch up, was gonna do a bit of o after but hit a nice bonk and called it there

Saturday Feb 11, 2023 #

10 AM

Running warm up/down 24:18 intensity: (10:15 @0) + (6:39 @1) + (7:24 @2) 3.62 km (6:43 / km) +47m 6:18 / km
ahr:134 max:162 shoes: Saucony Triumph 19 #2

Running 41:31 intensity: (7 @0) + (12 @1) + (3:26 @2) + (9:46 @3) + (28:00 @4) 10.52 km (3:57 / km) +53m 3:51 / km
ahr:181 max:194 shoes: New Balance FuelCell 5280

6, 8 x 30s hills, 6, 8 x 30s, 6 (~90s)

Solid one this. felt awful on the wu and drills, not too sure why but really ain't expecting much from the session. Settled in the group nicely tho and first 6 felt nice and easy. Strong enough on the hills but then didn't fancy sprinting to catch up with the group for the 6 so was solo for the second half. Still felt comfortable and in control, really happy with the session. shoes felt class. knee not noticeable

Running warm up/down 14:21 intensity: (43 @0) + (11:21 @1) + (2:17 @2) 2.77 km (5:10 / km) +11m 5:05 / km
ahr:143 max:161 shoes: Saucony Triumph 19 #2

Friday Feb 10, 2023 #

3 PM

Note

more bouldering. decent this time, just need some more upper body strength and feel like id be a lot better
7 PM

Cycling 29:09 [0]
ahr:114 max:126

spin. bit hungry but felt ok. Carrying on the trend by watching the first leg of last years jwoc relay, doesn't get much better than that. sauna after

Thursday Feb 9, 2023 #

12 PM

Elliptical 20:00 intensity: (2:00 @0) + (18:00 @1)
ahr:136 max:146

short on time so cut a bit short. felt pretty awful so probably needed anyways

Strength & Conditioning 46:00 [0]
ahr:98 max:128

cut a bit short aswell but got the important stuff done
3 PM

Running 53:40 intensity: (12:33 @1) + (41:07 @2) 12.3 km (4:22 / km) +105m 4:11 / km
ahr:152 max:178 shoes: Saucony Triumph 19 #2

pretty awful double timing wise but somehow felt amazing on this. bit tired to start but moving well and feeling great towards the end. stop off at the flat to for some strides in the new shoes

Running 7:00 [3] 1.4 km (5:00 / km)
shoes: New Balance FuelCell 5280

90s progressive then 2 x 20s strides

shoes feeling insane at sub 3:30s. v excited to finally get my hands on a pair. ran fast round some corners aswell and seemed to work pretty well so should work well for sprint o

Wednesday Feb 8, 2023 #

2 PM

Running warm up/down 33:05 intensity: (12:27 @0) + (10:38 @1) + (10:00 @2) 5.56 km (5:57 / km) +13m 5:53 / km
ahr:136 max:164 shoes: Saucony Triumph 19 #2

long wu. knee fairly bad to start but improved on the drills then was fine in the session

Running 24:02 intensity: (31 @0) + (24 @1) + (22 @2) + (4:22 @3) + (18:15 @4) + (8 @5) 6.85 km (3:31 / km)
ahr:181 max:196 shoes: Nike Victory XC 5

12 x 1 (1)

rough one. still feeling the cold and the weekend a bit so felt a bit shit. just a good on to get ticked off. harder session than it looks on paper, not a fan of it. sauna afterwards

Running warm up/down 12:37 intensity: (1:12 @0) + (6:05 @1) + (5:20 @2) 2.5 km (5:03 / km) +12m 4:56 / km
ahr:148 max:163 shoes: Saucony Triumph 19 #2

Tuesday Feb 7, 2023 #

11 AM

Running 59:00 intensity: (27 @0) + (1:18 @1) + (18:30 @2) + (38:45 @3) 14.41 km (4:06 / km) +56m 4:01 / km
ahr:165 max:177 shoes: Saucony Triumph 19 #2

steady hour. bit rough at the start, decent in the middle then just having to work a bit for the pace towards the end. bit of a cold, probably from the weekend. nothing too bad just a bit of a sore throat, hitting the zinc hard. L knee bit sore
6 PM

Elliptical 30:00 intensity: (7:35 @0) + (22:25 @1)
ahr:133 max:147

tired but got through it

Strength & Conditioning 50:00 [0]
ahr:102 max:153

core, glutes and plyo. decent, knee bit noticeable on the plyo but not too bad, worth working it to get the strength up

Monday Feb 6, 2023 #

4 PM

Running 40:52 intensity: (30:47 @1) + (10:05 @2) 9.0 km (4:32 / km) +118m 4:16 / km
ahr:119 max:163 shoes: Saucony Triumph 19 #2

40 round metch. still feeling bit sleep deprived from the weekend. drills after productive

Drills 1:00:00 [0] 2.98 km (20:08 / km)

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