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Training Log Archive: BenSquire

In the 7 days ending Feb 17, 2019:

activity

time

miles

load

Running

5:27:35

35.08

(9:20)

56.46

(5:48)

159.7

Cycling

1:10:00

Strength & Conditioning

1:05:00

32.5

Stretching/Rolling

57:30

Swimming

32:00

9.6

Total

9:12:05

35.08

56.46

201.8

[1-5]

7:04:35

1:44

0:00

» now

Sunday Feb 17, 2019 #

Note

Really happy with how this week's gone training wise. Managed to get fairly consistent S&C and good milage after feeling pretty poor throughout January. Got the National XC on Saturday so will rest for that but not too bothered about the result :)

2 PM

Running 1:10:01 [3] 11.38 km (6:09 / km)
shoes: Inov-8 X-Talons 212

Run back to the holiday house with Dad from a zoo. Legs felt similar to yesterday - not bad, not great.

About 2k into it the bottom of my inov8s started to flap off and was like that for the rest of the time. Was expected as they were falling apart and wasn't anything but annoying. Other than that the rest of the run was quite nice

9 PM

Strength & Conditioning 5:00 [3]

Stretching/Rolling 20:00 [0]

Saturday Feb 16, 2019 #

11 AM

Running long 1:39:46 [3] 13.68 km (7:18 / km)
shoes: Inov-8 X-Talons 212

Long run with Dad around our holiday house.
A few decent hills and trails which were quite nice.

Felt quite tired to begin with but got better as it went on. Was a bit longer than planned but didn't feel to bad at the end.

Friday Feb 15, 2019 #

Note
(rest day)

Lazy day. Meant to have gone for a bike ride but felt quite tired than ran out of time...

Thursday Feb 14, 2019 #

8 AM

Cycling (Bike to school and back) 20:00 [0]
shoes: Sauconys Ride ISO

5 PM

Running 32:18 [2] 5.9 km (5:28 / km)
shoes: Sauconys Ride ISO

Easy recovery run.

Ran with a course I planned on the two areas for the SROC red rose weekend so a bit slower than usual.

Legs a bit tired and heavy but not too bad

8 PM

Strength & Conditioning 30:00 [3]

Standard stuff + Core

Stretching/Rolling 22:00 [0]

L shin slightly tight so gave it a good stretch

Wednesday Feb 13, 2019 #

8 AM

Cycling 30:00 [0]

4 PM

Running tempo 46:29 [4] 10.1 km (4:36 / km)
shoes: Sauconys Ride ISO

20 (5) 10 tempo @ 10k pace

Originally planned to do 2 lots of 20 but legs a bit like jelly after the first one and had to get back. Probably could have done another 20 but made sense to do 10. Gradually rose the pace in the last 1.5 k and legs felt quite good

Happy but need to do more tempo sessions

Stretching/Rolling warm up/down 8:00 [0]

Tuesday Feb 12, 2019 #

6 PM

Strength & Conditioning 20:00 [3]

7 PM

Running 13:24 [1] 2.8 km (4:47 / km)
shoes: Sauconys Ride ISO

Swimming 32:00 [2]

Running 7:49 [2] 1.5 km (5:13 / km)
shoes: Sauconys Ride ISO

Legs a bit heavy

Monday Feb 11, 2019 #

8 AM

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

4 PM

Running 57:48 [3] 11.1 km (5:12 / km)
shoes: Inov-8 X-Talons 212

Easy Long run replacing yesterday.

Hadn't really planned to run this long by felt decent around 40mins so carried on then ended up doing 5 easy hill reps to finish. Best I've felt in a while by the end :)

Stretching/Rolling 7:30 [0]

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

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