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Training Log Archive: BenSquire

In the 7 days ending Feb 19:

activity # timemileskm+mload
  Running6 5:04:58 40.01(7:37) 64.38(4:44) 58177.3
  Orienteering3 2:53:11 18.96(9:08) 30.52(5:40) 60368.1
  Strength & Conditioning2 1:35:00
  Drills1 45:00 2.24(20:07) 3.6(12:30)
  Elliptical1 30:022.7
  Total9 10:48:11 61.21 98.5 1184148.1
  [1-5]8 7:38:58

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MoTuWeThFrSaSu

Sunday Feb 19 #

11 AM

Running warm up/down 17:47 intensity: (5:56 @0) + (11:31 @1) + (20 @2) 2.78 km (6:24 / km) +39m 5:59 / km
ahr:133 max:156 shoes: Inov8 X-Talon G210 #2

Orienteering 1:29:35 intensity: (26 @0) + (8:44 @1) + (19:11 @2) + (50:32 @3) + (10:42 @4) 16.34 km (5:29 / km) +325m 4:59 / km
ahr:167 max:186 shoes: Inov8 X-Talon G210 #2

POM_Day2

Running warm up/down 12:06 intensity: (1:37 @0) + (8:59 @1) + (1:30 @2) 2.59 km (4:41 / km) +11m 4:35 / km
ahr:141 max:160 shoes: Inov8 X-Talon G210 #2

Saturday Feb 18 #

2 PM

Running warm up/down 23:42 intensity: (8:30 @0) + (10:08 @1) + (4:57 @2) + (7 @3) 3.45 km (6:52 / km) +56m 6:21 / km
ahr:135 max:166 shoes: Inov8 X-Talon G210 #2

Orienteering 33:12 intensity: (13 @0) + (8 @1) + (8 @2) + (5:23 @3) + (27:20 @4) 6.88 km (4:50 / km) +106m 4:29 / km
ahr:183 max:194 shoes: Inov8 X-Talon G210 #2

POM_Day1

Running warm up/down 15:05 intensity: (5:36 @0) + (9:27 @1) + (2 @2) 2.53 km (5:58 / km) +28m 5:39 / km
ahr:132 max:150 shoes: Inov8 X-Talon G210 #2

w/ Judd, Tom and Iris

Friday Feb 17 #

5 PM

Orienteering 50:24 intensity: (10:42 @0) + (25:20 @1) + (14:22 @2) 7.3 km (6:54 / km) +172m 6:11 / km
ahr:140 max:162 shoes: Saucony Triumph 19 #2

POM Model

Long day of travel. set off at midnight and went straight to area. Not much sleep had, maybe a broken up 4 hours in total so not feeling the best. nav decent just losing bit of focus at the end and turns out I didn't go to last control oops

Thursday Feb 16 #

2 PM

Elliptical 30:02 intensity: (3:23 @0) + (26:39 @1)
ahr:134 max:148

later than it should've been after a stressy morning of a broken phone but got to the gym eventually. bit long but got it done

Strength & Conditioning 1:00:00 [0]

5 PM

Running 58:41 intensity: (2:05 @0) + (33:56 @1) + (22:19 @2) + (21 @3) 12.4 km (4:44 / km) +160m 4:27 / km
ahr:146 max:166 shoes: Saucony Triumph 19 #2

picking up the phone then a bit of the group run. seemed to be done pretty quick which was nice as didn't feel the best. R calf a bit tight post gym

Wednesday Feb 15 #

3 PM

Running warm up/down 21:20 intensity: (7:18 @0) + (10:41 @1) + (3:21 @2) 3.59 km (5:57 / km) +16m 5:49 / km
ahr:136 max:155 shoes: Saucony Triumph 19 #2

Running 10:00 intensity: (4 @0) + (51 @2) + (6:41 @3) + (2:24 @4) 2.77 km (3:37 / km) +16m 3:31 / km
ahr:175 max:184 shoes: Saucony Triumph 19 #2

10T to wake up the legs. Felt chill enough. Think this is definitely the upper limit of speed in the mileage shoes

Running 31:01 intensity: (2:37 @0) + (1:44 @1) + (2:25 @2) + (10:54 @3) + (13:21 @4) 7.87 km (3:56 / km) +17m 3:54 / km
ahr:171 max:192 shoes: New Balance FuelCell 5280

2 x 4,3,2,1 (1) [5]

Decent session. Wanted something faster pre POM so a solo one round cannon hill. Kept the first set fairly chill then upped it on the second. Worked hard on the 2nd 3 and maybe paid for it on the 2 but not too bad. Faster paces starting to feel more comfortable, just need some more work in and around the 3min/k. Shoes feeling insane again and grip is class, full confidence round a slippy corner the sauconys felt awful on

Running warm up/down 16:04 intensity: (36 @0) + (3:55 @1) + (11:04 @2) + (29 @3) 3.21 km (5:01 / km) +54m 4:37 / km
ahr:152 max:166 shoes: Saucony Triumph 19 #2

Tuesday Feb 14 #

11 AM

Running 57:23 intensity: (10 @0) + (1:14 @1) + (8:21 @2) + (47:34 @3) + (4 @4) 14.31 km (4:01 / km) +61m 3:56 / km
ahr:167 max:180 shoes: Saucony Triumph 19 #2

steady hour. Bit tired and tight after yesterday but not awful. Bit of effort in the last 15 just to keep it consistent
4 PM

Strength & Conditioning 35:00 [0]

Core glutes and plyo. Should've done some xt and this should've been longer but ran out of time and better thing to do this evening

Monday Feb 13 #

4 PM

Running 41:49 intensity: (26:28 @1) + (14:12 @2) + (1:09 @3) 8.9 km (4:42 / km) +124m 4:24 / km
ahr:146 max:175 shoes: Saucony Triumph 19 #2

easy 40 + drills & 4 x 2 x 100 b2b

bit tired on the jog kinda just zoned out but moving well. drills good then some speed work. felt tough but good to get back moving proper fast. think i just about managed to avoid pulling anything

Drills 45:00 [0] 3.6 km (12:30 / km)

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