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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BenSquire

In the 7 days ending Jan 26, 2020:

activity # timemileskm+mload
  Running8 4:45:47 36.69(7:47) 59.05(4:50) 15694.6
  Stretching/Rolling4 1:00:00
  Strength & Conditioning1 35:003.5
  Swimming1 25:002.5
  Total11 6:45:47 36.69 59.05 156100.6
  [1-5]8 5:27:44

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MoTuWeThFrSaSu

Sunday Jan 26, 2020 #

1 PM

Running 1:12:58 intensity: (3:56 @0) + (14:17 @1) + (50:24 @2) + (4:21 @3) 15.41 km (4:44 / km)
ahr:153 max:167 shoes: Nike Pegasus 36

Long run w/ Dad and Rob

Nice run round a new route. Was feeling pretty good and happy with how it went.
Not happy with attackpoint not giving me any climb but probably isn't far off. Probably one of the only places you can do a 10 mile run with no climb...

Saturday Jan 25, 2020 #

11 AM

Running warm up/down 12:15 intensity: (1:36 @0) + (8:11 @1) + (1:41 @2) + (47 @3) 2.12 km (5:47 / km)
ahr:144 max:156 shoes: Nike Pegasus 36

Running 23:08 intensity: (8:00 @4) + (15:08 @5) 5.87 km (3:56 / km) +37m 3:49 / km
ahr:160 max:170 shoes: Adidas distancestar

Midlands XC Champs - 34th

Pretty good race. Started out alright, lost it a bit going into the second lap then got it back together for the last bit. Fairly happy with the result- top half as a first year

Running 13:13 intensity: (44 @0) + (7:29 @1) + (5:00 @4) 2.57 km (5:09 / km) +2m 5:08 / km
ahr:147 max:161 shoes: Adidas distancestar

Grindy 5*1(1) post-race

Running warm up/down 8:18 [1] 1.48 km (5:36 / km)
shoes: Adidas distancestar

Friday Jan 24, 2020 #

5 PM

Running 28:21 intensity: (2:05 @0) + (11:44 @1) + (13:22 @2) + (1:10 @3) 5.8 km (4:53 / km) +36m 4:45 / km
ahr:149 max:163 shoes: Nike Pegasus 36

Nice and easy before xc tommorow- feeling pretty decent

Stretching/Rolling 20:00 [0]

Thursday Jan 23, 2020 #

3 PM

Running warm up/down 5:01 intensity: (58 @0) + (3:49 @1) + (14 @3) 1.0 km (5:01 / km)
ahr:139 max:147 shoes: Nike Pegasus 36

Strength & Conditioning 35:00 [1]
ahr:92 max:125

20mins at the gym till I got told to get out cause I'd booked onto the earlier session even though they haven't cared before then 15 more at home
5 PM

Running 51:20 intensity: (3:34 @0) + (13:23 @1) + (21:18 @2) + (13:05 @3) 11.08 km (4:38 / km) +46m 4:32 / km
ahr:155 max:179 shoes: Nike Pegasus 36

Steady progression.

Felt alright after yesterday, bit of a grind but deffo not too bad.
10 PM

Stretching/Rolling 10:00 [0]

Wednesday Jan 22, 2020 #

5 PM

Running 27:00 intensity: (2:00 @2) + (7:00 @3) + (10:00 @4) + (8:00 @5) 5.29 km (5:06 / km)
max:205 shoes: Nike Pegasus 36

Phys Testing.

Running warm up/down 7:00 [1] 1.0 km (7:00 / km)
shoes: Nike Pegasus 36

Shufflin
10 PM

Stretching/Rolling 15:00 [0]

Tuesday Jan 21, 2020 #

7 PM

Running 11:41 [2] 2.38 km (4:55 / km)
ahr:156 max:182 shoes: Nike Pegasus 36

Swimming 25:00 [1]

10 PM

Stretching/Rolling 15:00 [0]

Monday Jan 20, 2020 #

5 PM

Running 25:32 intensity: (5:10 @0) + (10:03 @1) + (8:30 @2) + (1:49 @3) 5.06 km (5:03 / km) +36m 4:52 / km
ahr:145 max:162 shoes: Nike Pegasus 36

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