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Training Log Archive: BenSquire

In the 7 days ending Jun 11, 2023:

activity # timemileskm+mload
  Running8 6:52:30 51.96(7:56) 83.63(4:56) 1612128.8
  Strength & Conditioning2 2:11:48
  Cycling1 29:57
  Total8 9:34:15 51.96 83.63 1612128.8
  [1-5]8 6:25:33

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MoTuWeThFrSaSu

Sunday Jun 11, 2023 #

7 PM

Running 1:30:43 [2] 17.04 km (5:19 / km) +531m 4:36 / km
ahr:130 max:171 shoes: Salomon Sense Ride 4

Evening plod round colwick woods. good to get back in the hills, body bit tired but feeling strong on the hills, feel like the treadhills are making a difference which is nice.

Strong week, 3 consistent ones down 2 more to go. Excited to test the shape on wednesday

Saturday Jun 10, 2023 #

3 PM

Running warm up/down 22:35 intensity: (5:15 @0) + (13:42 @1) + (3:38 @2) 3.45 km (6:33 / km) +22m 6:21 / km
ahr:137 max:162 shoes: Saucony Triumph 19 #3

Running 41:51 intensity: (3:03 @0) + (7:05 @1) + (4:32 @2) + (8:44 @3) + (18:26 @4) + (1 @5) 8.78 km (4:46 / km) +7m 4:45 / km
ahr:167 max:195 shoes: Nike Vaporfly Next%

5 x (1000 (1) 500 (3))

Strong session. Life dictated this would be at the hottest part of the day which wasn't exactly ideal but not much I could do, good prep for romania at least. Originally planned 6 but played it live with the heat and was happy with 5. Fairly tough from the start but never going too deep. Pretty windy on the home straight which made things harder and also meant my mouth was completely dry at the end of the k making the 500 harder. Anyways held it all together nicely, stitch forming at the end and took 2 mins before the last 500 just to get that to settle down. Solid enough, 5000 on deck on wednesday, won't taper down much but excited to be back out racing

3:09 // 92 (overran the mark by ~5m)
3:09 // 89
3:06 // 90
3:09 // 90
3:09 // 88

Running warm up/down 11:28 intensity: (43 @1) + (10:39 @2) + (6 @3) 2.02 km (5:41 / km) +24m 5:22 / km
ahr:155 max:165 shoes: Saucony Triumph 19 #3

Friday Jun 9, 2023 #

1 PM

Running 4:31 intensity: (1:45 @0) + (2:46 @1) 0.95 km (4:45 / km) +4m 4:39 / km
ahr:129 max:142 shoes: Nike Pegasus 36 #2

jog down to the gym. forget quite how dead these pegs are to run in

Cycling 29:57 [0]
ahr:111 max:121

chill spin then some stretching. Back and hammies still quite tight, maybe need to get some work done on it just to stop anything becoming an issue
3 PM

Running 3:33 intensity: (54 @0) + (2:39 @1) 0.79 km (4:29 / km)
ahr:131 max:142 shoes: Nike Pegasus 36 #2

Thursday Jun 8, 2023 #

3 PM

Running 1:00:20 intensity: (3:46 @0) + (29:14 @1) + (25:08 @2) + (2:12 @3) 12.76 km (4:44 / km) +182m 4:25 / km
ahr:147 max:169 shoes: Saucony Triumph 19 #3

Easy sharphill. Quite tired and hungry so bit long but got it done. Gym after longer than usual but productive, squatted and hip thrusted heavy

Strength & Conditioning 1:10:03 [0]

Running 4:10 intensity: (28 @0) + (3:01 @1) + (41 @2) 0.9 km (4:37 / km)
ahr:140 max:152 shoes: Saucony Triumph 19 #3

Wednesday Jun 7, 2023 #

6 PM

Running warm up/down 11:54 intensity: (2:29 @0) + (7:52 @1) + (1:33 @2) 2.38 km (5:01 / km) +51m 4:32 / km
ahr:137 max:162 shoes: Adidas SL20

Running 35:45 intensity: (57 @0) + (3:04 @1) + (2:16 @2) + (6:51 @3) + (22:37 @4) 8.74 km (4:05 / km) +156m 3:45 / km
ahr:175 max:189 shoes: Adidas SL20

4 x 8 (90s)

Solid. With James for the first 2 feeling fairly strong then he started actually trying and quickly distanced me. Just about held it together, stomach a bit dodgy but kept it consistent enough. Strong session on a rolling loop

Running 11:39 intensity: (18 @0) + (6:02 @1) + (5:19 @2) 2.21 km (5:16 / km) +50m 4:44 / km
ahr:147 max:159 shoes: Adidas SL20

Tuesday Jun 6, 2023 #

2 PM

Running 8:02 intensity: (4:20 @0) + (1:30 @1) + (1:41 @2) + (31 @3) 1.75 km (4:35 / km) +4m 4:32 / km
ahr:125 max:167 shoes: Saucony Triumph 19 #3

down to the gym

Running 1:02:00 [3] 12.5 km (4:58 / km) +577m 4:02 / km
ahr:140 max:179 shoes: Saucony Triumph 19 #3

Steady uphill. Same as last week but bit tireder so bit slower and cut the 10% slightly at the end. No stress, still some good work. V sweaty

Strength & Conditioning 1:01:45 [0]

Got off to a bad start when a gym staff asked if I was in the active teens session ie under 16... bit tired post treadmill but got it done

Running 4:14 intensity: (3:18 @1) + (56 @2) 0.92 km (4:35 / km)
ahr:143 max:153 shoes: Saucony Triumph 19 #3

Back. Hungry

Monday Jun 5, 2023 #

4 PM

Running 39:45 intensity: (3:42 @0) + (19:29 @1) + (12:53 @2) + (3:41 @3) 8.43 km (4:43 / km) +5m 4:42 / km
ahr:147 max:170 shoes: Saucony Triumph 19 #3

ez grass laps. Feeling decent, hammy still a bit tight so took the strides easy

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