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Training Log Archive: BenSquire

In the 31 days ending Mar 31, 2020:

activity # timemileskm+mload
  Running26 16:30:44 128.97(7:41) 207.56(4:46) 903360.6
  Strength & Conditioning9 4:54:4114.5
  Orienteering5 3:51:58 17.05(13:36) 27.44(8:27) 999128.7
  Stretching/Rolling8 2:15:005.0
  Cycling1 41:0110.4
  Drills2 18:02 0.31 0.51.8
  Total38 28:31:26 146.33 235.5 1902521.0
  [1-5]33 23:26:11

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Tuesday Mar 31, 2020 #

4 PM

Running 30:17 intensity: (2:20 @0) + (2:39 @1) + (22:56 @2) + (2:22 @3) 6.37 km (4:45 / km)
ahr:153 max:167 shoes: Saucony Ride ISO 2

Nice and easy along the river. Feeling a bit sore and tired
10 PM

Strength & Conditioning 15:00 [0]

Stretching/Rolling 15:00 [0]

Monday Mar 30, 2020 #

Strength & Conditioning 20:00 [1]
(rest day)

Sunday Mar 29, 2020 #

1 PM

Running warm up/down 5:21 intensity: (2:39 @0) + (1:34 @1) + (1:06 @2) + (2 @3) 1.12 km (4:46 / km)
ahr:128 max:164 shoes: Nike Pegasus 36

Running 1:27:33 intensity: (7:33 @2) + (1:19:51 @3) + (9 @4) 21.14 km (4:08 / km)
ahr:170 max:181 shoes: Nike Pegasus 36

~87:30 Half pacing dad on his full

Aim was always to start with him and see how long it was till i popped. Started off into a massive headwind which wasn't fun but then had a solid 7k with the wind behind us. Turning back into the wind was a bit of a grind but still feeling decent. Did a bit more before leaving dad then was able to push it a bit more for the last 3k. Popped gels at 40 and 75 which seemed to work well. Reckon i had more in the legs aswell but a nice run and good to help dad go sub 3

Running warm up/down 5:13 intensity: (8 @1) + (4:37 @2) + (28 @3) 1.04 km (5:00 / km)
ahr:155 max:165 shoes: Nike Pegasus 36

Saturday Mar 28, 2020 #

4 PM

Running 24:51 intensity: (5:14 @0) + (3:31 @1) + (14:14 @2) + (1:52 @3) 5.38 km (4:37 / km)
ahr:146 max:167 shoes: Saucony Ride ISO 2

Strength & Conditioning 50:00 [1]

Friday Mar 27, 2020 #

5 PM

Running 41:21 intensity: (1:00 @0) + (6:08 @1) + (23:28 @2) + (10:45 @3) 9.03 km (4:35 / km) +128m 4:16 / km
ahr:150 max:174 shoes: Saucony Ride ISO 2

Easy round sharphill. Nice now its dried out to be able to go in road shoes.

also have finally replaced the hrm so finally getting some reliable data

Drills 9:08 [1]
shoes: Saucony Ride ISO 2

Thursday Mar 26, 2020 #

5 PM

Running 9:57 intensity: (24 @0) + (17 @1) + (9:03 @2) + (13 @3) 2.04 km (4:53 / km) +3m 4:51 / km
ahr:157 max:171 shoes: Nike Pegasus 36

Running 23:17 intensity: (5:00 @1) + (10:47 @4) + (7:30 @5) 6.09 km (3:50 / km)
ahr:154 max:173 shoes: Nike Pegasus 36

~mile tempo, 10 * 200, ~mile

Nice tough session. Decent speed and feeling alright

Running 8:16 [2] 1.6 km (5:10 / km)
ahr:164 max:176 shoes: Nike Pegasus 36

10 PM

Strength & Conditioning 15:00 [1]

Stretching/Rolling 20:00 [0]

Wednesday Mar 25, 2020 #

4 PM

Cycling 41:01 intensity: (3:33 @0) + (8:38 @1) + (24:16 @2) + (4:34 @3)
ahr:152 max:179

Easy spin joining everyone in Nottingham thinking it's a good idea to either go cycling or running along the river. Never seen it so busy.
8 PM

Strength & Conditioning 30:00 [1]

Stretching/Rolling 20:00 [0]

Tuesday Mar 24, 2020 #

4 PM

Running 41:12 [2] 8.86 km (4:39 / km) +28m 4:35 / km
ahr:160 max:188 shoes: Saucony Ride ISO 2

Monday Mar 23, 2020 #

6 PM

Running warm up/down 10:26 intensity: (19 @0) + (5:22 @1) + (2:53 @2) + (1:52 @3) 2.16 km (4:50 / km) +3m 4:48 / km
ahr:149 max:158 shoes: Nike Pegasus 36

Running 20:59 [4] 5.19 km (4:03 / km)
ahr:161 max:176 shoes: Nike Pegasus 36

Mona farlek.

Really fun session actually will probably do it again

Running warm up/down 11:55 intensity: (2 @0) + (7 @1) + (8:03 @2) + (3:43 @3) 2.34 km (5:05 / km)
ahr:162 max:169 shoes: Nike Pegasus 36

Sunday Mar 22, 2020 #

5 PM

Running 35:12 [2] 7.41 km (4:45 / km)
ahr:128 max:145 shoes: Saucony Ride ISO 2

Planned a long run but began to bonk around 30 mins so just called it there

Saturday Mar 21, 2020 #

Event: British Long etc Champs - POSTPONED
 
6 PM

Running 29:36 intensity: (3:42 @0) + (10:32 @1) + (11:44 @2) + (3:38 @3) 5.96 km (4:58 / km) +11m 4:55 / km
ahr:147 max:166 shoes: Saucony Ride ISO 2

Thursday Mar 19, 2020 #

8 PM

Running 41:49 intensity: (2:09 @0) + (2:36 @1) + (31:53 @2) + (5:11 @3) 8.22 km (5:05 / km) +25m 5:01 / km
ahr:157 max:176 shoes: Saucony Ride ISO 2

Wednesday Mar 18, 2020 #

7 PM

Running warm up/down 14:10 [2] 2.61 km (5:26 / km) +7m 5:22 / km
shoes: Nike Pegasus 36

Running 17:34 [5] 5.01 km (3:31 / km)
shoes: Nike Pegasus 36

5k TT

Bit annoyed not to go sub 17:30 but was solo dark and a bit stressed so not too bothered. Reckon I'm in atleast 17:15 race shape

Running warm up/down 10:57 [2] 2.14 km (5:07 / km)
shoes: Nike Pegasus 36

Tuesday Mar 17, 2020 #

5 PM

Running 31:47 [2] 6.68 km (4:46 / km)
ahr:134 max:172 shoes: Saucony Ride ISO 2

Monday Mar 16, 2020 #

Note
(rest day)

Welp that's annoying. Whole winter grind feels like it's been wasted but need to remember the fitness isn't gone. Will probably try and put some times down even if it's solo then take stuff as it comes as there isn't much point in planning everything with it all being cancelled. Hoepfully should just get back to enjoying the running when the motivation comes back a bit

Sunday Mar 15, 2020 #

12 PM

Running warm up/down 12:53 [2] 2.25 km (5:44 / km) +34m 5:19 / km
shoes: Nike Pegasus 36

Orienteering 24:08 [4] 4.33 km (5:35 / km) +91m 5:03 / km
shoes: Inov8 X-Talon 212 #3

CSC heat

Super easy course so just a raz round for the only dub of the season

Running warm up/down 6:24 [1] 1.08 km (5:55 / km) +32m 5:10 / km
shoes: Nike Pegasus 36

Saturday Mar 14, 2020 #

12 PM

Running warm up/down 26:20 intensity: (2:39 @0) + (10:32 @1) + (11:10 @2) + (1:59 @3) 3.56 km (7:24 / km) +20m 7:12 / km
ahr:149 max:177 shoes: Nike Pegasus 36

Running 20:45 [5] 5.5 km (3:46 / km) +45m 3:37 / km
ahr:165 max:201 shoes: Adidas distancestar

English Schools XC - 192nd

Good fun. Was feeling pretty grimy on the WU but managed to get myself up for it decently. Carnage start ended up going off the course for some of it then settled in. Didn't seem to move up or down for the rest of the race and was a little disappointed with the result but happy with the run overall

Running warm up/down 18:04 intensity: (1:05 @0) + (8:25 @1) + (5:48 @2) + (2:46 @3) 2.77 km (6:31 / km) +10m 6:24 / km
ahr:150 max:169 shoes: Nike Pegasus 36

3 PM

Running 9:09 intensity: (55 @0) + (2:58 @1) + (3:36 @2) + (1:40 @3) 1.88 km (4:51 / km) +13m 4:42 / km
ahr:147 max:157 shoes: Nike Pegasus 36

Thursday Mar 12, 2020 #

5 PM

Running 32:30 [2] 6.5 km (5:00 / km)
ahr:173 max:202 shoes: Saucony Ride ISO 2

Easy + Drills
Feeling decent looking forward to the xc at the weekend

Drills 8:54 [1] 0.5 km (17:48 / km)
shoes: Saucony Ride ISO 2

9 PM

Strength & Conditioning 20:00 [0]

Stretching/Rolling 10:00 [3]

Wednesday Mar 11, 2020 #

3 PM

Running 20:01 intensity: (33 @0) + (5:00 @1) + (14:10 @2) + (18 @3) 4.34 km (4:36 / km)
ahr:143 max:150 shoes: Nike Pegasus 36

Strength & Conditioning 49:18 [0]
ahr:77 max:102

11 PM

Stretching/Rolling 25:00 [0]

Tuesday Mar 10, 2020 #

4 PM

Running warm up/down 11:52 [2] 2.46 km (4:50 / km)
shoes: Nike Pegasus 36

Running tempo 15:01 [4] 4.1 km (3:40 / km) +44m 3:29 / km
shoes: Nike Pegasus 36

15 Tempo

Feeling fairly comfy once i got into it then a bit grindy in the last few minutes

Running 2:21 [1] 0.44 km (5:21 / km) +4m 5:08 / km
shoes: Nike Pegasus 36

to da hill

Running hills 15:38 intensity: (8:38 @2) + (5:00 @4) + (2:00 @5) 3.36 km (4:39 / km) +100m 4:03 / km
shoes: Nike Pegasus 36

5 * 60s (90s) 5 * 30s (60s) hills

Big grind but got it done

Running warm up/down 10:37 [2] 2.18 km (4:52 / km)
shoes: Nike Pegasus 36

Monday Mar 9, 2020 #

4 PM

Running 30:09 [2] 6.33 km (4:46 / km)
ahr:153 max:185 shoes: Saucony Ride ISO 2

Sunday Mar 8, 2020 #

10 AM

Running warm up/down 11:01 intensity: (1:24 @0) + (1:45 @1) + (5:24 @2) + (2:28 @3) 2.22 km (4:57 / km)
ahr:153 max:170 shoes: Inov8 X-Talon 212 #3

Orienteering 36:12 [4] 5.76 km (6:17 / km) +101m 5:47 / km
ahr:162 max:172 shoes: Inov8 X-Talon 212 #3

https://www.ebor.routegadget.co.uk/rg2/#150&ro...

Running warm up/down 20:11 intensity: (50 @0) + (41 @1) + (8:59 @2) + (9:41 @3) 3.66 km (5:31 / km) +36m 5:15 / km
ahr:161 max:178 shoes: Inov8 X-Talon 212 #3

Saturday Mar 7, 2020 #

11 AM

Running warm up/down 10:58 [1] 0.93 km (11:49 / km) +88m 8:00 / km
ahr:146 max:173 shoes: Inov8 X-Talon 212 #3

Orienteering 1:14:32 intensity: (1:46 @0) + (25:13 @1) + (39:13 @2) + (8:18 @3) + (2 @4) 6.28 km (11:52 / km) +403m 8:59 / km
ahr:163 max:180 shoes: Inov8 X-Talon 212 #3

2 PM

Orienteering 22:40 [4] 2.45 km (9:16 / km) +130m 7:19 / km
shoes: Inov8 X-Talon 212 #3

Friday Mar 6, 2020 #

3 PM

Running 25:35 [2] 5.31 km (4:49 / km)
shoes: Saucony Ride ISO 2

Strength & Conditioning 1:05:23 [0]

Thursday Mar 5, 2020 #

4 PM

Running 1:12:42 [2] 13.79 km (5:16 / km) +231m 4:52 / km
ahr:97 max:179 shoes: Inov8 X-Talon 212 #3

Getting the long run in for this week. Good old plod round sharphill, everything feeling alright
10 PM

Stretching/Rolling 10:00 [0]

Wednesday Mar 4, 2020 #

4 PM

Running 38:04 [2] 8.13 km (4:41 / km)
shoes: Saucony Ride ISO 2

Nice and easy in the new shoes. Bit firmer than pegs so plantars were a bit sore but should hopefully improve as I wear them in. R ITB a bit niggly during the day but alright during the run
10 PM

Stretching/Rolling 25:00 [0]

Tuesday Mar 3, 2020 #

4 PM

Running warm up/down 12:42 intensity: (12:00 @2) + (42 @5) 2.66 km (4:47 / km)
ahr:85 max:106 shoes: Nike Pegasus 36

+reclaiming my segment

Running 30:38 [4] 7.49 km (4:05 / km)
ahr:92 max:167 shoes: Nike Pegasus 36

6 x 1k (2 mins)

Really good session and a good confidence booster. Feeling pretty tired beforehand and on the WU but got into it then felt controlled on the reps. Never felt like I was going full out and had a bit more to give until the last rep.

3:28,27,24,27,24,22
~8s quicker per reps than a 5 x 1k session in June which is nice to see

Running warm up/down 10:35 [1] 2.11 km (5:01 / km)
ahr:116 max:173 shoes: Nike Pegasus 36

10 PM

Stretching/Rolling 10:00 [0]

Monday Mar 2, 2020 #

10 PM

Strength & Conditioning 30:00 [1]
(rest day)

Sunday Mar 1, 2020 #

10 AM

Running warm up/down 13:22 [2] 2.32 km (5:46 / km) +12m 5:38 / km
shoes: Inov8 X-Talon 212 #3

Orienteering 1:14:26 [4] 8.64 km (8:37 / km) +274m 7:26 / km
shoes: Inov8 X-Talon 212 #3

Running warm up/down 11:29 [1] 1.81 km (6:21 / km) +29m 5:52 / km
shoes: Inov8 X-Talon 212 #3

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