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Training Log Archive: BenSquire

In the 7 days ending May 28, 2023:

activity # timemileskm+mload
  Running7 5:28:59 40.89(8:03) 65.81(5:00) 63268.7
  Strength & Conditioning2 2:09:19
  Orienteering2 1:47:11 10.28(10:26) 16.54(6:29) 43740.8
  Cycling1 30:00
  Total8 9:55:29 51.17 82.35 1069109.5
  [1-5]7 6:05:29

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MoTuWeThFrSaSu

Sunday May 28, 2023 #

11 AM

Running warm up/down 19:43 intensity: (6:59 @0) + (7:10 @1) + (5:34 @2) 2.42 km (8:10 / km) +187m 5:53 / km
ahr:137 max:160 shoes: Inov8 oroc 280

Orienteering 1:07:02 intensity: (14 @0) + (10:51 @1) + (31:17 @2) + (24:40 @3) 8.67 km (7:44 / km) +331m 6:29 / km
ahr:159 max:177 shoes: Inov8 oroc 280

Running 12:08 intensity: (2:10 @0) + (7:45 @1) + (1:28 @2) + (45 @3) 2.11 km (5:46 / km) +25m 5:26 / km
ahr:137 max:169 shoes: Inov8 oroc 280

Saturday May 27, 2023 #

10 AM

Running warm up/down 15:15 intensity: (7:55 @0) + (4:45 @1) + (2:35 @2) 2.6 km (5:52 / km) +8m 5:46 / km
ahr:129 max:159 shoes: Saucony Triumph 19 #3

Running 5:29 [4] 1.29 km (4:14 / km) +1m 4:13 / km
ahr:128 max:137 shoes: Nike Victory XC 5

attempted a session but just not feeling good at all. enough excuses i didnt feel too bad and o this afternoon so didnt feel worth digging myself into a hole

Running warm up/down 8:07 intensity: (3:58 @0) + (1:26 @1) + (2:43 @2) 1.61 km (5:02 / km) +4m 4:58 / km
ahr:130 max:164 shoes: Saucony Triumph 19 #3

3 PM

Running warm up/down 7:20 intensity: (3:40 @0) + (2:55 @1) + (45 @2) 1.51 km (4:51 / km) +2m 4:48 / km
ahr:124 max:152 shoes: Adidas SL20

Orienteering 40:09 intensity: (5:09 @1) + (10:00 @2) + (15:00 @3) + (10:00 @4) 7.87 km (5:06 / km) +105m 4:47 / km
ahr:147 max:185 shoes: Adidas SL20

2 sprint courses round telford

long bit of travel and ate a bit close to it so not feeling the greatest. struggled round the first then feeling a bit better on the second. not moving fast at all, not quite sure why I was so slow but not too concerning. tekkers a bit loose on the first one but decent on the second

Sprint 1 // Sprint 2

Running warm up/down 13:23 intensity: (1:42 @0) + (4:35 @1) + (7:00 @2) + (6 @3) 2.22 km (6:01 / km) +40m 5:31 / km
ahr:147 max:166 shoes: Adidas SL20

Friday May 26, 2023 #

2 PM

Cycling 30:00 [0]

easy spin to get the legs moving. Sauna after

Thursday May 25, 2023 #

3 PM

Running 1:04:27 intensity: (7:28 @0) + (38:37 @1) + (18:22 @2) 13.26 km (4:52 / km) +140m 4:37 / km
ahr:143 max:164 shoes: Saucony Triumph 19 #3

Easy hour to the gym. Whole body feeling pretty tired and calves feeling like bricks but got it done. Nice day. Productive gym after

Strength & Conditioning 1:09:19 [0]
ahr:81 max:104

Running 7:48 intensity: (26 @0) + (4:56 @1) + (2:26 @2) 1.62 km (4:49 / km) +16m 4:35 / km
ahr:144 max:161 shoes: Saucony Triumph 19 #3

Wednesday May 24, 2023 #

6 PM

Running warm up/down 23:44 intensity: (13:16 @0) + (9:56 @1) + (32 @2) 3.4 km (6:59 / km)
ahr:129 max:152 shoes: Saucony Triumph 19 #3

Running 37:45 intensity: (5:00 @0) + (10:00 @1) + (2:45 @2) + (2:30 @3) + (17:30 @4) 8.46 km (4:28 / km) +8m 4:26 / km
ahr:148 max:191 shoes: Nike Vaporfly Next%

1600 (2:30), 12 x 300 (1), 1600

Really solid one this. Jumped in the second lap of the tempo as only fancied a mile and then just sat on the front of the group tapping away. Thought someone would come through but felt easy enough so no bother. 300s all felt pretty decent, starting to put a bit of effort in around the 8th one but generally moving quite well in the pack without feeling overly strenuous. Legs feeling a bit empty on the last tempo but again just sat in and got a nice pace going. Really solid session, first one in a while where I've actually felt fit !

Running warm up/down 12:51 [1] 2.47 km (5:13 / km) +32m 4:54 / km
ahr:127 max:164 shoes: Saucony Triumph 19 #3

Tuesday May 23, 2023 #

11 AM

Running 58:21 intensity: (3:18 @0) + (7:34 @1) + (23:05 @2) + (22:40 @3) + (1:44 @4) 14.06 km (4:09 / km) +73m 4:03 / km
ahr:159 max:184 shoes: Saucony Triumph 19 #2

post exam steady along Woodbridge. Feeling pretty laboured on the way out but way back felt much better and got shifting. Tired after but s&c fairly productive

Strength & Conditioning 1:00:00 [0]
ahr:90 max:132

Monday May 22, 2023 #

2 PM

Running 42:38 intensity: (14:35 @0) + (7:52 @1) + (19:46 @2) + (25 @3) 8.78 km (4:51 / km) +95m 4:36 / km
ahr:135 max:168 shoes: Saucony Triumph 19 #3

metch laps. Bit tired but not awful. Few sore points

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