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Training Log Archive: BenSquire

In the 7 days ending Nov 25, 2018:

activity	#	time	miles		km		+m	load
Running	6	2:52:45	22.97	(7:31)	36.97	(4:40)		80.9
Cycling	5	1:36:26
Orienteering	2	1:21:47	8.95	(9:08)	14.4	(5:41)		40.1
Strength & Conditioning	4	44:00						17.8
Stretching/Rolling	3	30:00
Total	14	7:04:58	31.92		51.37			138.8
[1-5]	10	4:58:32

1:33

0:00

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Sunday Nov 25, 2018 #

10 AM

Running warm up/down 10:00 [1] 2.15 km (4:39 / km)
shoes: Inov-8 X-Talons 212

Orienteering race 31:40 [4] 5.5 km (5:45 / km)
shoes: Inov-8 X-Talons 212

EML Bradgate Park - Green

Nice for the first half then just a bit of a slog on the long legs which weren't that tricky. The areas completely open so you just need to look up and see people going into the controls.

Felt a bit tired and cold-y so will have a rest day tomorrow

Distance just a guess my watch was in my pocket as the strap's broke but didn't even start. Have a new watch coming on Tuesday so should be alright after that

Running warm up/down 2:10 [1] 0.3 km (7:13 / km)
shoes: Inov-8 X-Talons 212

1 PM

Orienteering warm up/down 8:54 [2] 1.7 km (5:14 / km)
shoes: Inov-8 X-Talons 212

WU course

Orienteering 22:18 [3] 4.5 km (4:57 / km)
shoes: Inov-8 X-Talons 212

Various compass exercises - need to work on short bearings the most

Orienteering 11:00 [2] 1.5 km (7:20 / km)
shoes: Inov-8 X-Talons 212

Contour only map then a bit of compass and pacing

Orienteering warm up/down 7:55 [1] 1.2 km (6:36 / km)
shoes: Inov-8 X-Talons 212

Map memory control collecting

Saturday Nov 24, 2018 #

8 AM

Cycling 16:47 [0]
shoes: Sauconys Ride ISO

There

5.5k

9 AM

Running warm up/down 3:09 [1] 0.58 km (5:26 / km)
shoes: Sauconys Ride ISO

Running race 18:35 [5] 5.12 km (3:38 / km)
shoes: Sauconys Ride ISO

Colwick Parkrun - 6th - 18:35 (PB)

Started off planning to do 3:40/km and managed to hold it most of the way even after doing a 3:33 first k. Felt good but just annoyed I couldn't get under the18:30 mark

km: 3:28, 3:40, 3:42, 3:32, 3:37 (Watch said I went 5.12k so that's why the pace doesn't match to the time)

Running warm up/down 7:29 [1] 1.37 km (5:28 / km)
shoes: Sauconys Ride ISO

Cycling 19:39 [0]

Back

5.5k

Friday Nov 23, 2018 #

Note
(rest day)

8 AM

Cycling (Bike to School and back) 20:00 [0]

6 PM

Strength & Conditioning (Core) 10:00 [3]

8 PM

Running (Run home from tt) 10:00 [1] 2.0 km (5:00 / km)
shoes: Sauconys Ride ISO

Thursday Nov 22, 2018 #

8 AM

Cycling (Bike to School and back) 20:00 [0]

5 PM

Strength & Conditioning (ITB strengtheners) 7:00 [1]

7 PM

Running warm up/down 11:36 [2] 1.89 km (6:08 / km)
shoes: Sauconys Ride ISO

Running intervals 33:52 [5] 8.73 km (3:53 / km)
shoes: Sauconys Ride ISO

6,5,4,3,2,1 mins (@ ~3:30 /km) with 1 min of run/ jog recovery

Didn't feel great before hand but got into it and Strava said I did a 5k PB as a part of it so happy with the session

Running warm up/down 5:13 [1] 0.78 km (6:41 / km)
shoes: Sauconys Ride ISO

Wednesday Nov 21, 2018 #

8 AM

Cycling (Bike to School and back) 20:00 [0]

4 PM

Running 24:58 [2] 5.05 km (4:57 / km)
shoes: Sauconys Ride ISO

Didn't feel great today at school but glad I got out for this. Started feeling a bit tired afterwards but not too bad.

School XC now going to be 3 weeks later than previously said which is annoying

Stretching/Rolling warm up/down 7:30 [0]

Strength & Conditioning (Core) 10:00 [3]

Tuesday Nov 20, 2018 #

11 AM

Running 45:43 [2] 9.0 km (5:05 / km)
shoes: Inov-8 X-Talons 212

Nice easy run on the trails. Got a slight cold but felt fine on the run

Stretching/Rolling warm up/down 7:30 [0]

Monday Nov 19, 2018 #

8 PM

Strength & Conditioning (Core) 10:00 [3]

Strength & Conditioning (Legs) 7:00 [2]

Stretching/Rolling 15:00 [0]

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