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Training Log Archive: Ant Squire

In the 7 days ending Nov 15:

activity # timemileskm+mload
  Running6 6:59:55 51.7(8:07) 83.2(5:03) 370159.5
  Strength & Conditioning2 30:424.1
  Total7 7:30:37 51.7 83.2 370163.6

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MoTuWeThFrSaSu

Sunday Nov 15 #

1 PM

Running long 1:39:01 intensity: (45 @1) + (54:03 @2) + (15:36 @3) + (24:11 @4) + (4:26 @5) 12.91 mi (7:40 / mi)
ahr:137 max:167

Long run to finish off my first 50+ mile in about 8 or 9 months.
Lap of Big Track (with Ben for about half of it) and then short loop back to tram bridge to make up the miles.

Saturday Nov 14 #

3 PM

Running 1:16:54 intensity: (38 @1) + (1:05:49 @2) + (10:27 @3) 9.18 mi (8:23 / mi) +77m 8:10 / mi
ahr:125 max:138

Out and back to local golf course and then round the 18 holes.

Friday Nov 13 #

6 PM

Running 1:22:08 intensity: (1:17 @1) + (44:59 @2) + (32:45 @3) + (3:07 @4) 8.82 mi (9:19 / mi) +199m 8:42 / mi
ahr:129 max:155

Night time muddy head torch run around Sharphill Woods

Strength & Conditioning 9:12 intensity: (6:32 @1) + (2:40 @2)
ahr:99 max:123

NTC Post Run Stretch Work out

Bit #stravawanker to log this, but need to do more of this so hopefully this will help establish a habit

Thursday Nov 12 #

10 PM

Strength & Conditioning 21:30 intensity: (19:14 @1) + (2:14 @2) + (2 @3)
ahr:78 max:130

NTC Runner Stability session

Wednesday Nov 11 #

6 PM

Running intervals 1:11:13 intensity: (4:09 @1) + (41:33 @2) + (25:31 @3) 9.07 mi (7:51 / mi)
ahr:126 max:148

Solo intervals along the tram line through the meadows.
6 x 1km/400m recovery.
Rep times of: 4:05, 4:02, 4:06, 4:05, 4:04, 4:04

Tuesday Nov 10 #

6 PM

Running 57:56 intensity: (37 @1) + (36:38 @2) + (20:41 @3) 7.5 mi (7:43 / mi) +94m 7:26 / mi
ahr:127 max:145

Run with Eddy around Nottingham

Monday Nov 9 #

7 PM

Running 32:43 intensity: (3:19 @1) + (25:55 @2) + (3:29 @3) 4.22 mi (7:45 / mi)
ahr:121 max:138

Easy evening run around the bridges

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